edu2exp exercise & performance preparation lecture for lab 4: nutrition and performance

EDU2EXP Exercise & Performance

Preparation Lecture for lab 4: Nutrition and Performance


Your presentation

Come 10 minutes early to prepare

Email me power point if you have one


Overview

• Information

• Procedure

• Questions

• Group Discussion and Decision making


Information

• Types of Carbohydrates• Role of Carbohydrates in Sports

Performance• Glycaemic index• Hyperglycaemia and Hypo glycaemia• Rebound Hypoglycaemia• Muscle glycogen loading• Carbohydrate loading


Types of Carbohydrates

• Monosacchardides– Glucose

– Fructose

– Galactose

• Disaccharides– Sucrose

– Lactose

– Maltose

• Polysaccharides– Glycogen-

– Starch-

– Fibre

• From the lecture• Interesting way of

remembering them• Examples!• ‘game’ doesn’t

necessarily mean ‘fun’


Role of Carbohydrates in Sports Performance

• Why are carbohydrates important for performance?

• Are they more important for some sports rather than others? (endurance/ short term)

• Therefore, what are the important considerations for developing diet plans?


Whole wheat pasta

Glucose

White bread

Ingestion

Glycaemic index

•What is it?

•Why is it important for sports performance?


Hyperglycaemia and Hypoglycaemia

• Definition

• How to remember which is which?

• How to avoid either

• Why is it important for sport?


Rebound Hypoglycaemia

• Describe how/why it happens

• Why is it detrimental to sports performance?

• How to avoid it?


Blood glucose loading-INSTEAD OF “muscle glycogen

loading”-

• Day of competition nutrition

• Why is it important to have optimal stores of blood glucose?

• What are the best ways of doing this?


Muscle glycogen loading/Carbohydrate Loading

• What is it?

• What are the two protocols?

• Formal/ Informal

• In general– Taper exercise, 50% CHO diet

1st 3 days– V. low exercise, 80% CHO diet 3

days prior

• Strict protocol• Day 1- Exhaustive exercise• Day 2,3,4 mod intensity training

& low carb intake (100g p/day)• Day 5,6,7 High CHO intake

(400-700g)


Procedure

• Pre Trial– Choose 2 male 2 female subjects of even

training status– Administer Fluids– 20 minute waiting period

• Pre trial questioning to complete top of results table• Interview questions page 54• Game• Warm up for participants


Procedure

• During Trial (20 minute run)– Measure final distance – Each minute

• Measure heart rate • Obtain PRE


Results

• Glucose drink is 12.6% glucose

• 20 minutes before test participation

• Thinking about the guidelines for pre exercise meals and fluid consumption- what would this cause?


Questions

• 1. Graph• 2. Observed effect of pre exercise glucose

intake on performance• 3. Expected benefits PRX?• 4. Expected negative effects PRX?• 5. What activities would you recommend PRX

for? Revisit pre exercise meal recommendations • 6. At what concentration/ amount?• Conclusion- sum up what we found


Sources of Information

• Text

• Other Exercise Physiology Textbooks

• Readings

• Other journals


Decisions

• Activity for 20 minute waiting time?

• Conduct testing all at once, outside with measured track around oval?

• Or, 2 at a time on the treadmill?

• How to assign ‘helpers’ to collect data, look after participants etc

• TIMING


Good luck

EMAIL ME YOUR POWERPOINTS IF YOU HAVE

THEM

edu2exp exercise & performance preparation lecture for lab 4: nutrition and performance

Documents

carbohydrates important

low exercise

important considerations

pre exercise meals

cho diet

sports performancewhy

minute waiting time

high cho intake