Optimal nutrition for performance - basic concepts

• Promote growth and development • Provide energy • Regulate metabolism

Tissue adaptation, growth and repair

Maintain energy supply to the working muscle and other tissues

Immune function and resistance to illness and infection

Fat

Fuel selection changes

CHO, especially muscle glycogen

• 1.2-1.8g/kg body weight - 10-15%

• Under 30%

• 60% - Increase needed for endurance athletes

Increase of energy intake required for a lot of sports especially endurance sports

• From own stores - Muscle glycogen, liver glycogen - From diet

During short repeated stints of high intensity exercise

CHO

Maintaining hard training and high performance - Stores constantly need topping up

• Muscle and liver energy wont be replaced (needed to fuel all exercise) • Low energy levels and fatigue prevent good, hard training which results in poor performace • Reduced alertness and extreme hunger • Increased protein oxidation - loss of muscle tissue

Not required with a balanced diet

Doesnt result in further muscle mass of strength gains

Unsaturated fats in veg oils, nuts and oily fish

• Sweating - Water vapour in energy breathed out

• Genetics • Body size • Fitness • Temperature and humidity of surroundings • Duration and intensity of exercise

Water and glucose

carbohydrate uptake

Fluid replacement