Download Nutrition for Sports Performance

Understanding Fuel Usage for Energy in
Sport
Nutrition For Sports Performance
Objectives of session….
– Identify the importance of
energy metabolism to the
body
– Identify which energy
sources will be used for
different exercise durations
and intensities of exercise
Task
• Why do you think that it is important we
understand the energy demands used in
different sports – why is this relevant for
sport nutrition?
Importance of understanding energy
metabolism for sports nutrition
• Know what to eat/drink:
CHO, Fat, Protein
• Know how much to eat
• Know when to eat:
–
–
–
–
–
Training phase
Pre-competition
Competition
Post-competition
Off-season
• This will help us create
and use energy optimally!
Fuel for exercise
•
The amount of each fuel that your
muscles use during exercise depends on
the following:
a) Type, duration and intensity of exercise
b) Fitness level and training programme
c) Diet and nutritional status.
Training Intensity
100%
100%
MUSCLE
GLYCOGEN
FAT
0%
0%
Low
Exercise Intensity
High
Effects of Duration
100%
100%
MUSCLE
GLYCOGEN
FAT
Muscle
Glycogen
Fat
0%
0%
0
15
30
Time (mins)
45
60
75
Rate of energy used
Endurance training and fuel
160
use
140
120
100
80
60
Car…
40
20
0
uel
l use
use
untrained
trained
trained
sportsperson
sportsperson
increased
low intensity
intensity
training
trai
Task
• Split into groups of 3 and
complete the following:
• Identify what fuel’s would
be used for a game of
football, and the
proportions of each
• Explain what food groups
you would therefore eat
and why
• Explain how level of
fitness affects fuel usage
• Feedback to the group
Carbohydrate
• In what form is carbohydrate stored in the
body?
– Glycogen, stored in the liver and muscles.
Glycogen is first released from the muscles to
produce energy, then when these stores are
depleted glycogen is released from the liver.
– There is enough glycogen stored in your body
to last approximately one day if you were
unable to eat.
Effects of Diet on Recovery
Muscle
glycogen
level
120
70%
Carbs diet
100
80
60
40%
40
Carbs diet
20
2 hour training bouts
0
1
2
3
Days
4
Fat Oxidation
• There is 60x as much energy
stored as fat than CHO in the
body.
• However, much more oxygen
is required to metabolise this
fat making it a relatively slow
source of energy.
• As long as the demand for
oxygen does not exceed the
amount inhaled, the body will
try to preserve muscle
glycogen and use fat stores
• Eg. Comfortable walking
Which Energy System for Which
Sport?
• It is difficult to classify sports as either
aerobic or anaerobic
• 100m or marathon
-
Even a marathon runner will use
anaerobic system at the start of the
race, when tackling a hilly course, or
when attempting a sprint finish!
Task: Complete the following
table…
Exercise
Intensity
Exercise
Duration
Maximal Sprint
Short
Low to
moderate
Moderate (up to
2 hours)
Severe
Prolonged (eg.
Cycling)
Fuel Used
Exercise
Intensity
Exercise
Duration
Fuel Used
Maximal Sprint
Short
Carbohydrate
Low to
moderate
Moderate (up to Carbohydrate
2 hours)
and fat equally
Severe
Prolonged (eg.
Cycling)
Less
Carbohydrtae,
more fat
Summary
• Vital importance to get appropriate and
correct nutrition for sporting performance
• Fuel for exercise dependent on:
– Type, duration, intensity of exercise
– Fitness level and training programme
– Diet and nutritional status
• Fuel from fat and CHO
Further study…
• Research into a successful sportsperson’s
diet. You could cover the following:
– What they eat
– When they eat
– How this relates to the specific energy
requirements of the sport they play
– What % of CHO – Fat they utilise