Download FUEL FOR SPORT

HEIDELBERG WOMEN’S FOOTBALL CLUB
FUEL FOR SPORT
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Carbohydrate is the most important fuel for sport;
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Carbohydrate circulates in the blood sugar or blood glucose and is stored as
glycogen in the liver and muscles;
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Carbohydrate stores in the body are small and need constant replenishing, much
the same as needing to put fuel in a car;
ATHLETES NEED ENOUGH CARBOHYDRATE TO KEEP WITH MUSCLE GLYCOGEN
NEEDS
Muscle glycogen is the main source of carbohydrate for exercise and lasts for about 2
hours of exercise if you have a high carbohydrate intake;
Eating carbs the night before a match isn’t enough for peak performance – a well – timed
high carbohydrate intake every day is the only way to maintain peak muscle glycogen levels;
Liver glycogen is the source of carbohydrate for maintaining your blood sugar levels and
usually lasts for 4 – 5 hours but lasts for less than an hour if exercising on an empty
stomach;
Carbohydrate requirements vary with the level of sport and your body weight.
Football players at the elite level require 6 to 8 grams of carbohydrate every day, the
equivalent of 34 – 45 slices of bread;
An 85 – kilogram player needs 510 – 680 grams of carbohydrate every day, the equivalent
of 34 – 45 slices of bread!
ATHLETES NEED A REGULAR INTAKE OF CARBOHYRATE TO MAINTAIN BLOOD
SUGAR LEVELS
Hypoglycaemia or when blood sugars drop (called ‘bonking’ by cyclists) is when you feel
faint, shaky or dizzy on exercising before eating or after skipping a meal;
What are your carbohydrate needs and what is your carbohydrate intake?
HEIDELBERG WOMEN’S FOOTBALL CLUB
HOW TO ACHIEVE A HIGH CARBOHYDRATE DIET
The protein requirements of elite athletes is higher than the general population due to
the level and intensity of training and the need for constant muscle repair;
Even though the kilojoules requirement of elite athletes is high, the carbohydrate
requirements are also very high;
Because many of the kilojoules required each day are ‘spent’ on carbohydrate there are not
many kilojoules left spend on protein and fat;
A low fat, moderate protein diet is needed to have sufficient kilojoules to spend on
carbohydrate;
Increase the number of times you eat rather than the size of meals – 6 to 8 meals daily
will allow greater intake and avoids gastric discomfort;
Plan to have food with you – portable foods such as snack bars, soft drinks,
Increase the energy content of high carbohydrate foods with the addition of sugar or
low-fat protein – add syrup or jams to toast and pancakes or make three layer fillings to
sandwiches;
Avoid too much fibre by using white bread and cerals with less bulk;
Drink high-energy fluids – Gatorade – low fat milkshakes, fruit smoothies, or even try liquid
meal replacements such as sustagen. These are low bulk and can be used close to training.