11/17/18. Sarah Cuff, R.H.N. Name of the Presenter

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1 Sarah Cuff, R.H.N. 1

2 1. ATP-PC (phosphagen) system 2. Anaerobic glycolytic (lactic acid) system 3a. Aerobic (glycolytic / carb system) 3b. The aerobic (lipolytic / fat system) First 6-10 seconds Up to seconds Up to hours Indefinitely ATP and phosphocreatine (PC) stored in the muscle cells Carbohydrates in the form of muscle glycogen or glucose Carbohydrates in the form of glycogen or glucose Fats in the form of intramuscular triglycerides and adipose tissue 1 molecule of ATP 2 molecules of ATP 38 molecules of ATP molecules of ATP Operates without oxygen Operates without oxygen Fast-twitch (FT) / type Fast-twitch (FT) / type II II Operates in the presence of oxygen Slow-twitch (ST) / type I (endurance) Operates in the presence of oxygen Slow-twitch (ST) / type I (endurance) 2

3 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 3

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5 Metabolic Efficiency Determining if high or low carb is ideal Metabolic disposition is to burn a disproportionate share of the calories consumed as fuel: has plenty of energy for physical activity few calories stored as fat is lean and active easily and happily eats in moderation Insulin, insulin resistance and how your fat and muscle cells respond to insulin are factors that determine which way the needle gets pushed. Sugar, processed carbs, stress and age are factors that affect insulin, insulin resistance and how cells respond to insulin. Metabolic disposition is to partition a disproportionate amount of the calories consumed into storage as fat, rather than use them for energy by the muscles: tendency is to gain fat eats more and more (insatiable appetite) doesn t have much energy for physical activity Most elite marathoners E (ectomorphs) More carbs stored as glycogen in muscle Burns calories for energy (probably thrive on high carb) (mesomorphs) (endomorphs) More fat stored and less fatty acids released Stores calories as fat (probably do best on low carb) Morbidly obese F 5

6 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) 95% (can sustain for ~3-5 min) ~55% (up to 72%) energy from fat ~44% to 70% energy from carbs 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 ~10% (up to 30%) energy from fat ~70% 90% energy from carbs ~2% energy from fat ~98% energy from carbs ~2% 12% energy from carbs ~56% (up to ~76%) energy from fat ~24% 46% energy from carbs Up to 23% energy from fat ~77%+ energy from carbs 6

7 Activity Level Very light training (low intensity or skill-based training) 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) Recommended Carbohydrate 3 5 grams per kg BW daily 5 7 grams per kg BW daily 6 10 grams per kg BW daily 8 12 grams per kg BW daily Goal Fat adaptation (LCHF diet) Recommended Carbohydrate Intake Up to 150 grams daily on active days MUST be strategically timed immediately before and after workout Keto-adaption (ketogenic diet) (generally about 60-70% of calories come from fat, the remainder split evenly between carbs and protein) Less than 30 to 50 grams daily (classic keto is generally 75-80% fat, 15-25% protein and 5-10% carbohydrate) 7

8 Sedentary Endurance Training Power & Strength Training Weight Loss Weight Gain LCHF Keto-adaption (ketogenic diet) Recommended Protein Intake 0.75 g protein / kg BW daily g / kg BW daily g / kg BW daily g / kg BW daily 20% increase As above g protein / lb lean body mass (up to 1 g / lb lean mass for extreme subjects ie an ectomorph under heavy training load) Traditional 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 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 (fat-adaption) Keto-adaption (ketogenic diet) Approximately 60-70% of total calories (but may also be anywhere between 50-75% of total calories) The balance after carb and protein have been calculated (generally 75-80% of total calories) 8

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28 Timing Ideally 2-4 hours prior (within 1-4 hours prior) How much 1-4 g of carb per kg BW OR 2.5 g of carb per kg BW (200- 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) Name 300g) of the Presenter 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 28

29 Timing How much What types Examples <45 min minutes 1-2½ hours > 2½ hours Nothing / water na na Swill w/ carb drink grams carb per hour Up to 90 grams carb per hour A carb rich drink (energy drink) or a sweet / sugar High GI or moderate GI carbohydrates Multiple transportable carbohydrates (glucose + 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) 29

30 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) g carb per kg BW OR ~60-90 g carb g protein OR 0.8 g/kg BW g/kg BW protein 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 30

31 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 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) 31

32 Sarah Cuff, R.H.N 32

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