Chapter 10
Post-Event Nutrition: Aerobic
-1.0-1.85kg per kg body weight per hour, are consumed immediately after exercise/competition and at regular intervals every 15-60 minutes thereafter for up to 5 hours. -Should include protein
Post-Event Nutrition: Strength and Power Sports/Concurrent Training
-Could follow aerobic sport guidelines for replenishing glycogen, or modify based on the intensity of the event -Protein should be incorporated to help with protein synthesis
Pre-competition CHO loading purpose?
-Enhance muscle glycogen before aerobic endurance events -3 days of high carbohydrate diet with tapering exercise the week before competition and complete rest of the day before the event -CHO consumption may range between 8-12g of CHO per kg of body weight -May not be beneficial for RT performance
During Event- Aerobic Events: Maintaining hydration is critical
-High intensity and/or when exceeding 45 min -The optimal sports drink contains 20-30mEq of sodium (460-690 mg with chloride as the anion) per liter, 2-5 mEq of potassium (78-195 mg) per liter, and 5-10% of carbohydrate
Purpose of Pre-competition Nutrition:
-Maintain hydration -Provides carbohydrate to maintain blood glucose and stored glycogen levels -May prevent hunger during an event
Weight Loss:
-No magic pill -Total caloric intake and long term adherence -Can not spot reduce muscle mass -Caloric restriction can decrease protein synthesis -Maintain ~500 kcal per day deficit
Weight Gain:
-Not the see-food diet -Increase intake by ~500 kcal per day -During the off-season -Adequate protein to maximize lean body mass ~1.5-2.0/kg body weight
During Event- Aerobic Events: Carbohydrates during prolonged aerobic endurance exercise can improve performance
-Reduce exercise-induced stress and suppression of immune system function
Two sugars that will most likely cause gastrointestinal issues:
-Sorbitol -Mannitol
What are the important traits of pre-competition meal choice of nutrition?
-Try food in practice -Consume smaller amounts -Avoid high-fat and high-fiber foods: slow down digestion, may result in stomach cramps -Avoid sugar alcohols (artificial sweeteners) can cause gas, bloating and laxative effect
Ways to minimize gastrointestinal issues
-Try food in practice first. - Consumer smaller amounts of good when closer to start of event/game -Avoid sugar alcohols
Aerobic endurance athletes who eat at least 4 hours before competition should include approximately ___-__ g of carbohydrate per kilogram body weight and ___ - _____ g of protein per kilogram body weight.
1-4, 0.15-0.25
Amount of carbohydrate consumer for aerobic endurance athlete on each of the two days before an event?
10-12 g carbohydrate per kilogram body weight
Resting metabolic rate is __-__ higher than BMR due to increased energy expenditure resulting from recent food intake or physical activity completed earlier in the day.
10-20%
To maintain hydration during competition lasting less than 1 hour, it is recommended that athletes consume 3-8 ounces of water or sports drink about every
15 minutes
How many grams should be incorporated to help with protein synthesis in strength and power sports and concurrent Training ?
20-30g per meal
Sample Pre-competition Food and Fluid Recommendations for Aerobic Endurance Athletes ≥1 hour before competition? For 68.2kg (150lb) athlete
34g carbohydrate
Athletes who tend to get nauseated easily, who have experienced diarrhea during competition, who get anxious or experience precompetition jitters, or who compete in high-intensity sports (jarring movements can increase the likelihood of stomach upset), as well as those who are competing in heat, may want to consider eating at least __ hours before competition.
4
Sample Pre-competition Food and Fluid Recommendations for Aerobic Endurance Athletes 4 hours or more before competition? For 68.2kg (150lb) athlete
68-272.8g carbohydrate 10-17g of protein minimal fat
Sample Pre-competition Food and Fluid Recommendations for Aerobic Endurance Athletes 2 hours before competition? For 68.2kg (150lb) athlete
68g carbohydrate 7-12 fluid oz
Amount of carbohydrate consumed for aerobic endurance athletes on day 3 before an event?
8-10 g carbohydrate per kilogram body weight
Post-Competition Meal:
A meal including all macronutrients - CHO with a high glycemic index may be better for glycogen replenishment -Replenish CHO/glycogen stores prior to next bout -Include protein to stimulate protein synthesis
Basal metabolic rate:
A measure of the calories required for maintaining normal body functions such as respiration, blood circulation, and gastrointestinal and renal processing.
Glycogen loading may cause
A small amount of weight gain
Fructose:
A sugar naturally found in fruit and also added to a number of foods and beverages. May cause symptoms of stomach upset during exercise.
Highest energy cost are seen in ___ activities whereas lowest energy costs are associated with ___ and ___ sports performed by smaller athletes.
Aerobic, skill and power
Type of feeding and eating disorders?
Anorexia nervosa Bulimia nervosa Binge-eating disorder Pica Rumination Disorder
Binge-Eating Disorder Characteristics:
Associated with three or more of the following: -Eating much more rapidly than normal -Eating until feeling uncomfortably full -Eating large amounts of food when not feeling physically hungry -Eating alone because of feeling embarrassed by how much one is eating -Feeling disgusted with oneself, depressed, or very guilty afterward
At what intensity level and time frame is maintaining hydration during a sport event critical?
At a high intensity level and/or when exceeding 45 minutes
What are the components of energy requirements?
BMR vs. RMR Thermic effect of food Physical activity
Which component of energy requirements account for the largest energy expenditure?
BMR ~ 65%-70% of daily energy expenditure
___ metabolic rate is measured after an overnight fast, with subject resting in supine and motionless but awake
Basal
Examples of Intermittent Sports
Basketball, hockey, soccer
Characteristics of Bulimia Nervosa:
Binge and purge -Chronically inflamed and sore throat -Swollen salivary glands in the neck and jaw area -Worn tooth enamel, increasingly sensitive and decaying teeth as a result of exposure to stomach acid -Acid reflux disorder and other gastrointestinal problems -Intestinal distress and irritation from laxative abuse -Severe dehydration from purging of fluids -Electrolyte imbalance (too low or too high levels of sodium, calcium, potassium, and other minerals), which can lead to heart attack
Anorexia Nervosa:
Body image and an intense fear of gaining weight or becoming fat, leading those with this disease to excessive calorie restriction and severe weight loss
The primary macronutrient that is addressed in the pre-competition meal is:
Carbohydrate
Rumination Disorder:
Chewing, reswallowing or spitting of regurgitated food
Post-Event Nutrition: High Intensity Intermittent Sports
Could follow similar guidelines to aerobic -Replace glycogen and provide protein to increase amino acid availability
Pica characteristics:
Eating substances with no nutritional value -Electrolyte and metabolic dysfunction -Intestinal obstruction -Tooth decay
When an eating disorder is suspected, the strength and conditioning professional should
Encourage further assessment by an eating disorder specialist
What is the second largest component of an individual's energy requirement?
Energy expended in physical activity
Glycogen loading provides the biggest impact in performance during strength training based on events such as, weightlifting and powerlifting.
False
Sport drinks that contain protein are important for prolonged performance during endurance events.
False
The most effective weight loss strategy involves targeting specific areas or spot reduction.
False
The purpose of having high carbohydrate meal 4 hours prior to an event is to create a super-compensation of glycogen (carbohydrate loading) to support energy needs.
False
Pre-competition Food and Fluid Recommendations for Aerobic Endurance Athletes ≥1 hour before competition?
Food recommendations: 0.5g CHO per kg body weight Fluid recommendations: None
Pre-competition Food and Fluid Recommendations for Aerobic Endurance Athletes 4 hours or more before competition?
Food recommendations: 1-4g CHO per kg body weight and 0.15-0.25g of protein per kg body weight Fluid recommendations: Should consume 5-7ml of water or sport drink per kg body weight
Pre-competition Food and Fluid Recommendations for Aerobic Endurance Athletes 2 hours before competition?
Food recommendations: 1g CHO per kg body weight Fluid recommendations: If not adequately hydrated sip 3-5ml (.19-.17oz) of fluid per kg body weight
Which hormone is thought to play a role in the effectiveness of glycogen super-compensation because it stimulates fat metabolism?
Growth hormone
Precompetition meal:
Helps provide fluid to maintain adequate hydration and carbohydrate to maximize blood glucose and stored glycogen levels.
______ lead to muscular fatigue?
High-intensity intermittent sports
What is critical during aerobic sports events?
Maintaining hydration
Pica:
Nonnutritive substances for a period of at least one month (laundry starch, clay, cigarettes butts)
Which of the following is characteristic of anorexia nervosa?
Preoccupation with food
Following a competition, pairing carbohydrates with ___ could enhance glycogen replenishment
Protein
Bulimia Nervosa:
Recurrent consumption of food in amount significantly greater than would customarily be consumed in a discrete period of time.
The purpose of postcompetition meal helps athletes
Rehydrate, replenish glycogen stores and repair muscle tissue.
Binge-Eating Disorder:
Repeating episodes, occurring at least once a week for a period of three weeks, of uncontrolled binge eating
Which of the following makes the GREATEST contribution to total energy expenditure?
Restin metabolic rate
Characteristics of Anorexia Nervosa:
Self imposed starvation -Thinning of the bones (osteoporosis or osteopenia) -Brittle hair and nails -Dry and yellowish skin -Growth of fine hair all over the body (lanugo) -Mild anemia and muscle wasting and weakness -Severe constipation -LBP, slow breathing and pulse -Damage to structure and function of the heart -Brain damage -Multiorgan failure -Drop in internal temp causing person to feel cold all the time -Lethargy, sluggishness, or feeling tired all the time -Infertility
The current literature supports which of the following methods as most ideal for glycogen loading?
Taper exercise volume for 3-4 days followed by 3 days of carbohydrate intake
Pre-competition meal of aerobic endurance sports:
The most important competition meal for aerobic endurance athletes who compete in long-duration activity (>2hr), especially in the morning after an overnight fast
Weight loss from low carb diets seem effective in short term because
There is a rapid weight loss due to water loss
What is the significance of sugar alcohols?
Type of carbohydrate that is not completely absorbed in the gut, causing gas, bloating, cramping. "Excess consumption may have a laxative effect"
Glycogen is stored with
Water
The primary purpose of the precompetition meal to provide sufficient fluid to maintain hydration and carbohydrate to ___ ___ ____ and __ ___ while also satisfying hunger.
maximize blood glucose and stored glycogen
Consuming carbohydrates during prolonged aerobic endurance exercise can improve performance while also reducing ___-___ __ and ___ __ ___ ___ __
exercise-induced stress, suppression of immune system functioning
Athletes should prehydrate, if necessary, several hours before exercise to allow for ____ absorption and ____ output.
fluid, urine
