Sports Nutrition

Session 5Optimum Recovery Foods

Meal Frequency

Glycemic Index

Sports NutritionSession 5

Objectives:

The students will learn the benefits and pitfalls of nutritional timing associated with athletic performance.

•The students will learn the definition of Glycemic Index and how to use the glycemic index chart in order to choose the appropriate food before, during and after competition.

•The students will learn what foods are “optimum recovery foods” and how those foods enhance recovery.•SOLs: 11/12.1, 11/12.2, 11/12.3, 11/12.4, 11/12.5

PRE‐POST Nutrition(When combined)

Increase in:

Lean Body Mass (LBM)

1‐RM   (Olympic Lifts)

Type  II  muscle  fibers (Slow Twitch) & Type I muscle Fibers (Fast Twitch)

Muscle  glycogen  concentrations

Muscle  creatine  concentrations

Muscle  strength

Meal Freguency

In order to maintain lean body mass 6 meals a day is recommended.

What to take Post Training Rules of Thumb

Liquid - ease  of   consumption  and  rapid replenishment  of  fluids.

Contain  electrolytes

Contain  rapidly   digesting  high   glycemic  carbs.

Contain  rapidly  digesting   protein  with  a  complete   essential  amino  acid   profile  (i.e.  whey  protein   concentrates,  essential   amino  acids)

What to take Post Training (Rules of Thumb)

Some  essential  fatty- ‐acids  for  restoration  of  intra- ‐muscular  triglycerides

As  little  as  100  Calories might  help!

Manipulate  CHO:PRO  ratio  for  strength- ‐power  athletes  vs  endurance  athletes

Glycemic Index

Glycemic  Index  (GI):  Ranking  of  CHO  based  on   blood  glucose  response  to  a  reference  food High GI produce rapid “spike” in glucose Low GI produce slow, sustained increase

Immediately  after  workout:    HIGH  GI Carrots,  raisins,  corn  flakes,  breads,  rice  cakes

Recovery  and  maintenance:    LOW  GI Yogurt,  apples,  dried  fruit,  lentils,  beans

Glycemic Index Foods

GI  >  85

White  Bagel ␣ English  Muffins ␣ Doughnut ␣ Raisins ␣ Corn  Chips ␣ Ice  Cream ␣ Sports  Drinks

GI  <  60

Yogurt ␣ Grapefruit/Oranges ␣ Beans ␣ Peanuts ␣ Apples/Banana/Plums ␣ Milk ␣ Brown  Rice

http://www.glycemicindex.com