Download Nutritional Timing

Sports Nutrition
Session 2
Nutritional Timing
Glycemic Index
Sports Nutrition
Session 2
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 student will learn what nutrients are appropriate to consume
during the 1st Nutritional Timing Window to enhance athletic
performance.
•SOLs: 11/12.1, 11/12.2, 11/12.3, 11/12.4, 11/12.5
Nutritional Timing
 The timing of “when” nutrients are consumed is AS
important as “what” nutrients are consumed
 Timing is a ‘Supplement’ or ‘Training Tool.’
The Windows of Opportunity
3 Major Nutrient Timing Windows
 Pre-Exercise
 During
 0-30-60
st
1
Nutritional Window
Pre-exercise:
 Protein/Amino-Acids
 High Glycemic Carbs (foods which increase blood glucose levels
very rapidly, i.e. simple and highly processed carbohydrates)
 Caffeine
Glycemic Index
 The glycemic index, glycaemic index, or GI is a measure of
the effects of carbohydrates on blood sugar levels. CHO that
break down quickly during digestion and release of glucose
rapidly into the bloodstream.
http://www.glycemicindex.com
Classification GI Range
Low GI
55 or less
fruits and vegetables, legumes, whole grains, nuts, fructose and
products low in carbohydrates
Medium GI
56–69 whole wheat products, basmati rice, sweet
potato, sucrose, baked potatoes
High GI
70 and above
white bread, most white rices, corn
flakes, extruded breakfast cereals, glucose, maltose
Caffeine
(250 mg)
 Enhance performance via effect on the central nervous
system (i.e. increased alertness)
 Enhance free fatty acid utilization (more important during
endurance exercise)
 Increases pain tolerance
Amino Acids
(Proteins)
 Hyperaminoacidemia (high blood levels of amino acids) at
rest can increase net synthesis of muscle protein.
 Such as a combination of; phenylalanine, tryptophan, valine,
leucine, isoleucine, lysine, methionine, threonine
 Consuming Amino Acids plus sucrose (sucrose-grapefruit
juice) cocktail BEFORE training can promote muscle
protein gain.