Download 3rd Nutritional Timing Window and Electrolytes

Sports Nutrition
Session 4
3rd Nutritional Timing Window
Electrolytes
Sports Nutrition
Session 4
Objectives:
The students will learn the benefits and pitfalls of nutritional timing
associated with athletic performance.
•The students will learn the definition of Electrolytes and how the
consumption of electrolytes benefit athletic performance.
•The student will learn what nutrients are appropriate to consume
during the 3rd Nutritional Timing Window to enhance athletic
performance.
•SOLs: 11/12.1, 11/12.2, 11/12.3, 11/12.4, 11/12.5
rd
3
Nutritional Window
Post Exercise Nutrition Should (w/in 30min):
 Restore Electrolytes and Water
 Replenish Skeletal Muscle Glycogen Stores (CHO)
 Rebuild/Repair Skeletal Muscle Fibers (amino acids)
(IMMEDIATELY AFTER TRAINING)
What are Electrolytes?
 An electrolyte is any substance that contains free ions that
behaves as an electrically conductive medium (conducts
electricity).
 All higher forms of life cannot exist without electrolytes, and
that includes humans.
 Muscle tissue and Neurons are considered electric tissues of
the body.
Electrolytes
Electrolytes include:
 Sodium (Na+), potassium (K+), calcium (Ca2+), bicarbonate
(HCO3-, magnesium (Mg2+), chloride (C1-), hydrogen
phosphate (HPO42-), and hydrogen carbonate (HCO3-).
 Electrolytes regulate our nerve and muscle function, our
body's hydration, blood pH, blood pressure, the rebuilding
of damaged tissue.
Muscles and Electrolytes
 A muscle contraction needs calcium (Ca2+), sodium (Na+)
and potassium (K+) to be present. If levels of vital
electrolytes are wrong, the muscles either become too weak,
or their contractions are too severe.
 Our heart, muscle and nerve cells use electrolytes to
maintain voltages across their cell membranes to carry
electrical impulses across themselves and to other cells.