Fuelling the Engine The top 5! Evangeline Mantzioris PhD APD AccSD - - PowerPoint PPT Presentation

Fuelling the Engine The top 5!

Evangeline Mantzioris PhD APD AccSD

Evangeline.Mantzioris@unisa.edu.au Program Director in Nutrition & Food Science School of Pharmacy & Medical Sciences University of South Australia Follow on Twitter @EMantzioris

Fuelling the Engine

• Energy
• Energy is kilojoules/calories
• Kilojoules come from

CHO, fat, protein, EtOH

• At the molecular level energy

is ATP

Overstims.com

Pathways of ATP synthesis

All 3 systems interact, they are used differently by the body according to the exercise or activity requirements

– They do not work at the exclusion of the

• ther systems (i.e. Not a light switch)

– They work together in different capacities (i.e. Dimmer switch)

Text-book Representation of the Energy Systems

Carbohydrates

• Helps prevent muscle and

liver glycogen depletion

• Delay fatigue
• Increase recovery between

training sessions (failure to recover is often blamed on

• ver-training)
• Allows full benefits of training
• Skill development

Source: summitdifferent.co.uk

CHO Requirements

Before Exercise

• Low intensity or skill based activities

3-5g/kg of bw/day

• Less elite athletes (club level sports,

weekend warrior;~1hr/day) 5-7g/kg of bw/day

• Most elite athletes (AFL mid-field player,

national leagues; 1-3hr/day) 6-10g/kg of bw/day

• Highly elite (Tour de France, Olympic class?,

>4-5hr/day) 8-12g/kg of bw/day

www.built.lean.com

CHO Requirements

During Exercise

• are dependent on time
• 60mins of exercise need 30g/hr
• 2hrs of exercise need 60g/hr
• 3hrs of exercise need 90g/hr

Source: E Mantzioris

CHO Requirements

After Exercise

• If less than 8 hr recovery

between two fuel demanding sessions

• 1-1.2 g/kg BM with high GI

CHO every hour for first 4 hr then resume daily fuel needs

Source: fiveaa.com.au)

Carbohydrate

• Use multi-transportable

forms (glucose, fructose**, maltodextrin)

• Fluids as 6-8% CHO,

maximise absorption and reduce gastro-intestinal distress

Source: independent.ie

Carbohydrate

• Unable to meet daily

requirements

• have 50g of CHO the night

before (fructose)

• 1-4g/kg of body weight in

the 1-4hrs before exercise

• CHO load over 3 days before

about 5-8g/kg of body weight

Source: schwartz.co.uk

• Rinsing and spitting

with a sports drink can enhance exercise performance

• FACT

Source: justjared.com

Protein

• Building blocks of the body,

enzymes, hormones etc

• Function at best when energy

intake is optimal

• Most people/athletes have

adequate protein intakes

Source: conversation.com.au

Timing

• Within 1-2 hrs after resistance

training (and up to 24hrs)

• 0.3g/kg of body weight
• 20-30g of protein –preferably

animal-based

Source: videoblocks.com

Hydration

• Dehydration – impact on

performance at 2%

• Start well hydrated (check urine)
• 5-7ml/kg BM at least 4hrs before

performance

• Weigh before and after
• Replenish in 1-4 hours after

competition 150%

• Drink volumes of at least ½ cup

Source: katherinetimes.com.au

Electrolytes

• sodium, chloride,

magnesium, calcium, potassium

• Difficult to determine who

loses electrolytes

• Maintain hydration – sports

drinks are fine

Source: E Mantzioris

Caffeine

• Decreases perception of

exertion

• 1-3mg/kg of body weight –

work with lowest possible dose – always trial in training due to caffeine and non- caffeine metabolisers

Source: bbc.com

Creatine Monohydrate

• Rapid loading: 20-25g/d split doses for 5 d
• Slow Loading: 3g/d over 28 d
• Elevated levels maintained with 2-3g/d
• Variability in responses btw individuals
• Co-ingestion with CHO (75-100g) improves

creatine accumulation

• 4-5 weeks to return to normal levels of

creatine once ceased

• Accompanied with a 1kg weight gain, mostly

water

Source: www.sportaus.gov.au/ais/nutrition

Other Supplements

• Is it safe?
• Is it permitted?
• Is there evidence it works?

Healthy Eating

• Diet first and then

supplements

• Australian Guide to Healthy

Eating

This Photo by Unknown Author is licensed under CC BY-SA

“Let your food be your medicine, and your only medicine be your food” Hippocrates, 460-377BC

“Eat food, not too much, mostly

plants” Michael Pollan, 2008