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EDU2EXP Exercise & Performance
Preparation Lecture for lab 4: Nutrition and Performance
EDU2EXP Exercise & Performance
Your presentation
Come 10 minutes early to prepare
Email me power point if you have one
EDU2EXP Exercise & Performance
Overview
• Information
• Procedure
• Questions
• Group Discussion and Decision making
EDU2EXP Exercise & Performance
Information
• Types of Carbohydrates• Role of Carbohydrates in Sports
Performance• Glycaemic index• Hyperglycaemia and Hypo glycaemia• Rebound Hypoglycaemia• Muscle glycogen loading• Carbohydrate loading
EDU2EXP Exercise & Performance
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’
EDU2EXP Exercise & Performance
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?
EDU2EXP Exercise & Performance
Whole wheat pasta
Glucose
White bread
Ingestion
Glycaemic index
•What is it?
•Why is it important for sports performance?
EDU2EXP Exercise & Performance
Hyperglycaemia and Hypoglycaemia
• Definition
• How to remember which is which?
• How to avoid either
• Why is it important for sport?
EDU2EXP Exercise & Performance
Rebound Hypoglycaemia
• Describe how/why it happens
• Why is it detrimental to sports performance?
• How to avoid it?
EDU2EXP Exercise & Performance
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?
EDU2EXP Exercise & Performance
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)
EDU2EXP Exercise & Performance
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
EDU2EXP Exercise & Performance
Procedure
• During Trial (20 minute run)– Measure final distance – Each minute
• Measure heart rate • Obtain PRE
EDU2EXP Exercise & Performance
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?
EDU2EXP Exercise & Performance
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
EDU2EXP Exercise & Performance
Sources of Information
• Text
• Other Exercise Physiology Textbooks
• Readings
• Other journals
EDU2EXP Exercise & Performance
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
EDU2EXP Exercise & Performance
Good luck
EMAIL ME YOUR POWERPOINTS IF YOU HAVE
THEM