SPORTS NUT UNNITS 3-5

carbohydrates

Most important source of energy in the body.

Rapid fat metabolism relies on the presence of __ during exercise and sport competition demands.

• ↑ activity intensity, greater reliance on ___.

• Helps spare muscle tissue.

• Primary source of energy for the nervous system.

Generally, off-season/recovery periods = lower TER and __ needs.

• Preseason conditioning and rising training volume = ___ increase

• Competitive season = ___ needs remains high

needed to fuel muscles and brain.

• It produces more energy efficiently than fats or proteins.

3-12 g/kgBW

general CHO recommendations

45-65%

CHO range based on the TER

70-75%

Increased training volumes or for endurance athletes in preparation for competition, ___ CHO is recommended. lower range for DM px

Lower CHO consumption

______ finds that workouts become harder to complete, difficulty in mental focus, energy levels drop, and muscles feel fatigued.

Rest/low exercise intensity

(<20% of aerobic power), fatty acids produce the majority of energy along with CHO.

Moderate level exercise

(40-60%), CHO becomes the major source of energy.

Crossover Concept

• The point at which carbohydrates take over as the primary energy source.

• Activities on the left of the _____ rely primarily on fats for energy.

• Endurance training increases the body’s ability to use fats for energy.

• It also causes body adaptations that initiate the crossover point to the right

glycogen

CHO is stored as ____ in the liver and muscles.

Liver glycogen

_____ provides relatively constant supply of energy to muscles and other tissues

Muscle glycogen

______ serves as readily available energy source during activity.

Carbohydrate Loading

A high-carbohydrate dietary plan commonly used by endurance athletes that is designed to engorge muscle cells with glycogen.

• There is enhanced exercise performance when preceded by several days of high-carbohydrate diet.

• Increased glycogen stores prior to exercise, athletes can increase time to fatigue and enhance performance during prolonged, strenuous exercise.

consider temporary water gain

10-12 g/kgBW

Most current guidelines on CHO-loading: • _______in the 36-48 hour prior to workouts or events longer than 90 mins

citric acid cycle

strips hydrogen from the carbon structure of the acetyl CoA, leaving the carbon atoms to bind with oxygen to form CO2. the hydrogen is then carried to the electron transport chain where it is used to create energy in the form of ATP

protein

can be used as an energy but it is not suggested or wanted since the muscle tissue is reduced.

for athletes the muscle tissue is very important for movement and optimal performance

bloodstream

brain’s source of energy as it does not store carbohydrates like muscle

luteal phase

Carbohydrate loading during the ____ (the second half of your cycle) is highly effective for female athletes.