Nutritional requirements performance nutrition
11 important questions on Nutritional requirements performance nutrition
When to determine optimal body weight of an athlete?
According to WHO, normal adult nutrition intake
max 30% energy from fat intake
max 10% energy from free sugars
Nutritional guidelines for athelets (ACSM/ISSN/IOC)
- 6-12g carbohydrates/kgBW/day
- Fat intake not below 20% of total energy intake
- 1.2/1.4 - 2.0 protein/kg BW/ day higher intakes may be indicated for short periods during intensified training or when reducing energy intake
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Athletes elevated requirements for micronutrients ?
- losses through sweat ar minimal
- B-vitamins -> effect unclear
- C-vitamin -> may reduce risk of upper respiratory tract infections and reduce stress response after strenuous exercise
- D-vitamin -> check vit D status of athlete
- E-vitamin -> effect unclear
minerals:
- losses through sweat (Na, K, Mg, Zn); may be needed during prolonged exercise
- increased iron requirements (at risk; female athletes, adolescents, distance runners, vegetarians)
- increased Zn, Cu, Se requirements --> unclear
Carbohydrate intake targets for different exercise intensities
- low intensity/ skill based activities = 3-5g/kg BW/d
- moderate exercise ~1h/d = 5-7g/kgBW/d
- endurance program (1-3h/d mod-high intensity) = 6-10g/kgBW/d
- extreme commitment (>4-5h/day mod-high intensity) = 8-12g/kgBW/d
Fluid intake before-during exercise
- start well hydrated
during
- prevent fluid loss of >2% of BW
- compensate fluid loss
- use a drink with 6-8% cabrs (normal and hot conditions)
sweat rates can be ip to an extreme 1,5L/h
typical intake during endurance exercise : 300-1000 mL/h
Electrolyte intake durinc exercise needed?
- needed in exercise of long duration and/or in heat
- sodium stimulated sugar and water uptake
- sodium helps maintaining extracellular fluid volume
Training low on carbs pros and cons
+ increased fat oxidation (leading to glycogen sparing)
+ fat is long lasting energy for moderate -high intensity exercise
+ (endless) stores of fat
- decreased carbohydrate oxidation thus decreased training intensity
- risk of decreased immune function
- increased performance when time to exhaustion not in power output
Training high on carbs pros and cons
+ reduces risk of overtraining
+ highest power output
+ superior for High intensity exercise
- limited stores
Timing strategied of carbohydrates
- maximize endogenous glycogen stores by high carb diet (8-12g/kg/day)
- rapid restoration required (<4h recovery)
- aggressive carb refeeding (1,2g/kg/h)
- add caffeine (3-8mg/kg)
- combining carbs (0.8g/kg/h) with protein (0.2-0.4g/kg/h)
- >60min of high intensity >70%VO2max; consume carbdrink every 10-15 min throughout entire exercise
Carb fuelling strategies BEFORE exercise
- <90 min exercise :
- 7-12g/kg/24h
- >90 min sustained/intermittent exercise
- 36-48h of 10-12g/kgBW/24h
- <8h recovery
- 1-1.2g/kg/h first 4h then daily fuel needs
- before exercise >60min
- 1-4g/kg 1-4h before exercise
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