A diet rich in carbohydrates increases both endurance and intermittent high-intensity performance because of the extra store of carbohydrates in the muscles and liver, called glycogen. It is well documented that athletes need to replenish carbohydrate stores in the body, especially during periods of intense training or competition. Consuming carbohydrates during workouts lasting over one
hour can also benefit performance and delay onset of fatigue. Studies have shown that athletes who participate in intermittent sports, such as basketball and soccer, should also focus on consuming more carbohydrates during training and competition. This is not surprising since it is well-known that carbohydrates, when compared to protein and dietary fat, are the most efficiently broken down and metabolized form of energy for the body. Depending upon the training routine, athletes should consume anywhere from 3-12 grams of carbohydrates per kilogram of bodyweight throughout the day. This percentage is only a guideline for
estimating carbohydrate needs. Depending upon the length and type of training sessions, an athlete’s carbohydrate intake should adjust, with longer times and more intense trainings reflecting the higher number of grams needed. Table 1 Determining Grams of Carbohydrates for Athletes Needs IMAGE TEXT: Carbohydrate Intake Before, During, and After ExerciseBefore ExerciseThe pre-exercise or pre-training meal serves two purposes:
Athletes who train early in the morning, before eating or drinking, should ensure the previous night’s meal contains adequate carbohydrates and then consume about 30 grams of well tolerated carbohydrates five minutes prior to training to help maintain blood glucose and muscle glycogen levels. Blood glucose, the sugar found in the blood, is the energy delivered to the working muscles and organs, along with muscle glycogen, that allows your body to complete activity. Carbohydrate intake before and after exercise can help to restore sub-optimal glycogen stores, which is critical for prolonged periods of exercise. While allowing for personal preferences and physiological factors, the pre-event meal should be high in carbohydrates, non-greasy, and readily digestible. Fatty foods should be limited as they delay the emptying time of the stomach and take longer to digest. The following are guidelines for the pre-event meal:
[For example, four hours before the event, it is suggested that the athlete consume 1.5 grams of carbohydrates per pound of body weight, whereas one hour before the competition, the athlete would consume 0.5 grams of carbohydrates per pound of body weight.]
TABLE 2 IMAGE TEXT: SUGGESTED MEALS FOR PRE-EVENT EATING.
TABLE 2 IMAGE TEXT CONTINUED: SUGGESTED MEALS FOR PRE-EVENT EATING (continued)
TABLE 2 IMAGE TEXT CONTINUED:
*Remember that sports drinks are beverages that contain electrolytes and carbohydrates, not caffeine and other stimulants. For more information on sports drinks and hydration, read the Fluids and Hydration section. Eating at All Day Events:It is important that athletes eat after competing to make sure that they will have enough energy in the muscles for the next race or competition, whether it be in the same day or the following days. The same dietary intake principles used to plan the pre-exercise meal can also apply to foods eaten at all-day events. If an athlete races at 10:00 a.m. and again after two hours, foods that are high in protein and fat will more than likely still be in the stomach potentially causing stomach or gastrointestinal (GI) distress. The following guidelines have been recommended to help athletes make wise food choices at all-day events. One hour or less between events or heats:
These foods consist of mostly carbohydrates and water. They are digested very fast and therefore, will not cause as much of a problem with stomach cramping or GI distress. Another key point to making food choices with limited time between events, is limiting the quantity of the food eaten. The more an athlete eats, the longer it will take to digest, especially with any pre-competition nerves or stress. Two to three hours between events or heats:
Four or more hours between events or heats: With four or more hours between events or heats, an athlete may want a meal, which should be composed primarily of carbohydrates. Keep the meals simple. The following meal examples for this situation are appropriate:
If there is a certain meal pattern before competition that an athlete thinks is a winning combination, then they should stick to it. Athletes who make food choices at concession stands need to know how to make the best choices. Most concession stands are filled with high-fat, high-calorie foods that are not designed to maximize performance. It is always wiser for athletes to pack a cooler from home with winning combinations, than to rely on the food at a concession stand. Table 3 has a list of nutrient-dense foods that are easy to pack in a cooler and will help supply energy throughout the day. During Exercise: Consuming carbohydrates during exercise lasting longer than 60 minutes ensures that the muscles receive adequate amounts of energy, especially during the later stages of the competition or workout. This has also been found to improve performance. The form of carbohydrates consumed does matter. Some athletes prefer to use a sports drink, whereas others prefer to eat solid or gel forms of carbohydrates. Use the following guidelines when consuming sports drinks with carbohydrates.
Note: Sports drinks should not be confused with “energy” drinks. “Energy” drinks typically contain one or more stimulants and their carbohydrate concentration is usually greater than 10%. * Sports drinks are beverages that contain electrolytes and carbohydrates, not caffeine and other stimulants. TABLE 3 IMAGE TEXT: COOLER FLUIDS
TABLE 4 IMAGE TEXT: CALCULATING CARBOHYDRATE CONCENTRATIONS IN BEVERAGES. Remember that sports drinks are beverages that contain electrolytes and carbohydrates, not caffeine and other stimulants. For more information on sports drinks and hydration, read the Fluids and Hydration section. After ExerciseConsuming a carbohydrate snack as soon as possible after training will allow the body to start replenishing glycogen stores in the body. Additionally, consuming a couple of mixed meals high in carbohydrates within six hours after training or a competition ensures that the muscles continue with glycogen restoration.
TABLE 5 IMAGE TEXT: POST-EXERCISE RECOVERY TIPS
TABLE 6 IMAGE TEXT: RECOVERY SNACK IDEAS
Read the full Nutrition Guide and learn more about how to get peak performance with optimal nutrition. How much of carbohydrates needs is increased if an athlete partakes in high intensity activities?For those athletes participating in moderate- to high-intensity endurance exercise greater than 180 minutes per day, it is recommended that they consume 8-12 grams of carbohydrate per kilogram of body weight per day (Burke et al., 2011; Thomas et al., 2016).
When cells have a higher concentration of electrolytes inside the cell than outside water will flow quizlet?A cell will shrink when the concentration of electrolytes is greater inside the cell than outside the cell. Approximately 66 percent of our body water is found in the extracellular fluid. Water carries heat away from the body core to cool the body when needed through the process known as evaporation.
In which of the following scenarios would the individuals protein requirement be the highest?In which of the following scenarios would the individual's protein requirement (g/kg) be highest? Demands for oxygen increase with physical activity and training.
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