11/15/18. Sarah Cuff, R.H.N. Name of the Presenter. 2. Anaerobic glycolytic (lactic acid) system. 1. ATP-PC (phosphagen) system
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1 Sarah Cuff, R.H.N. 1. ATP-PC (phosphagen) system 2. Anaerobic glycolytic (lactic acid) system Fast-twitch Name of (FT) the / type Presenter 3a. Aerobic (glycolytic / carb system) 3b. The aerobic (lipolytic / fat system) First 6-10 seconds Up to seconds Up to hours Indefinitely ATP and Carbohydrates in the Carbohydrates in the Fats in the form of phosphocreatine (PC) form of muscle form of glycogen or intramuscular stored in the muscle cells glycogen or glucose glucose triglycerides and adipose tissue 1 molecule of ATP 2 molecules of ATP 38 molecules of ATP molecules of ATP Operates without oxygen II Operates without oxygen Operates in the presence of oxygen Fast-twitch (FT) / type Slow-twitch (ST) / type II I (endurance) Operates in the presence of oxygen Slow-twitch (ST) / type I (endurance) 1. ATP-PC (phosphagen) system 20-metre sprint near-maximal lift in the gym (1 to 4 reps) a single jump 100 metre sprints 2-3 boxing punches explosive moves (plyometrics) 2. Anaerobic glycolytic (lactic acid) system a weight-training set in the gym (6 to 12 reps) a metre sprint sprinters hockey game dancing / ballet basketball baseball game CrossFit 3a. Aerobic (glycolytic / carb system) 5 to 10km runs (up to half marathon & even marathon for elite runners) sprint triathlon spin classes skiing swimming 3b. The aerobic (lipolytic / fat system) half and full marathon runners ultra runners Olympic distance, 70.3 and Ironman triathlon hiking Gran Fondo cyclists yoga 1
2 2
3 Burning higher % carb and lower % fat Burning ~50% carb & ~50% fat Intensity Duration Fitness level High to very high intensity Moderate intensity Burning higher Low % fats & lower intensity or % carb skill based minutes minutes Pre-exercise diet Less trained A chronically low carb diet results in low muscle and Moderately trained Longer than Well trained 120 minutes liver stores, reducing ability to sustain exercise at 70% VO2 max for longer than 1 hour. VO2max typical carb-fueled fat-adapted athletes 25% (low intensity, can sustain all day) 65-75% (can sustain 1-2 (& up to 8 hrs in well-trained athletes) 85% (can sustain for ~60 & up to 90 min) ~55% (up to 72%) energy from fat Up to 99% energy from fat ~28% 45% energy from carbs ~30% (up to 56%) energy from fat ~88% (up to ~98%) energy from fat ~44% to 70% energy from carbs ~2% 12% energy from carbs ~10% (up to 30%) energy from fat ~56% (up to ~76%) energy from fat ~70% 90% energy from carbs 95% (can sustain for ~2% energy from fat ~3-5 min) ~98% energy from carbs ~24% 46% energy from carbs Up to 23% energy from fat ~77%+ energy from carbs 3
4 Activity Level Very light training (low intensity or skill-based training) Recommended Carbohydrate Moderate intensity training (approximately 1 hr daily / 7 hours per week) Moderate to high intensity training (approx. 1 3 hours daily / more than 8 hours per week) Very high intensity training (more than 4 hours daily) Goal Fat adaptation (LCHF diet) Recommended Carbohydrate Intake Keto-adaption (ketogenic diet) Sedentary Endurance Training Recommended Protein Intake 0.75 g protein / kg BW daily Power & Strength Training Weight Loss Weight Gain LCHF Keto-adaption (ketogenic diet) 4
5 Mainstream Recommended Fat Intake The balance after carb and protein have been calculated NOTE: If the balance is less than 25% of total calories, redo carb and protein calculations. For health reasons, fat should not be lower than 25% of total calories. Generally I ve noticed adverse health conditions in most athletes following extended periods of less than 35% of total calories. LCHF Keto-adaption (ketogenic diet) 5
6 6
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8 Timing Ideally 2-4 hours prior (within 1-4 hours prior) How much What types Low GL, carb rich foods to ensure sustained energy appears best High GI foods can work for some athletes also (but would be risky for those sensitive to blood sugar fluctuations) Examples Oatmeal or oat-based snack (power cookies) Fresh fruit Smoothie Energy bar Rice / quinoa bowl Sandwich w/ protein Pasta w/ tomato sauce, protein, veggies Veggie stir fry over rice with protein Protein w/ mashed potato or yam Baked potato w/ fixings 8
9 Timing How much What types Examples <45 min na na minutes 1-2½ hours A carb rich drink (energy drink) or a sweet / sugar High GI or moderate GI carbohydrates Multiple transportable > 2½ carbohydrates (glucose + hours fructose or maltodextrin + fructose in 2:1 ratio) Commercial or homemade carbohydrate drinks Sports drink Diluted fruit juice Sports bars, chews, gels Bananas, dried fruit Specially formulated 2:1 glucose plus fructose mixture (usually found in certain sports drink mixes) Timing How much What types Examples ASAP - beginning within 2 hours and within the first 4-6 hours postexercise (glycogen replenishment is 150% faster in the first 2 hours post-exercise) If training 2x per day, choose high GI carbs within first 2 hours postexercise. If training 1x per day, reach for low GI carbs Recovery shake Rice bowl with protein Eggs / tofu scramble with hash browns Pasta with protein Sandwich with protein and side of fruit Dried fruit with nuts Energy bar and a banana Tuna sandwich with yogurt Why is glycogen replenishment 150% faster in the first 2 hours post-exercise? Eating carbohydrates stimulates insulin release, which in turn, increases the amount of glucose taken up by your muscle cells from the bloodstream, and stimulates the action of the glycogen-manufacturing enzymes Post-exercise, the muscle cell membranes are more permeable to glucose, so they can take up more glucose than normal 9
10 Cherry Creamsicle Recovery Shake 1 cup tart cherry juice (rich in carbs and antioxidants), 35g carb 1 ripe banana, 25g carb 1 pitted medjool date, 18g carb 1 scoop grass fed vanilla whey isolate (protein source), 30g protein ½ cup frozen blueberries, 10g carb ½ cup frozen strawberries, 6g carb 1 Tbsp hemp hearts, 3g protein raw cacao nibs (for topping) (Provides 94 g carbohydrate and 33 g protein in ideal 3:1 ratio carbs to protein) Sarah Cuff, R.H.N sarah@eat2run.com 10
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More informationAllison Maurer MS, RD, CSSD, CSCS Sports Dietitian University of Tennessee
Allison Maurer MS, RD, CSSD, CSCS Sports Dietitian University of Tennessee Wake up, get dressed, go to school Breakfast is a maybe OR a bagel, bowl of cereal, Poptarts or a piece of fruit Eat or drink
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