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NS 425 Sports Nutrition C 6 H 12 O 6 Carbohydrates

NS 425 Sports Nutrition C 6 H 12 O 6 Carbohydrates. The Master Fuel Unit 3 Amy Habeck, RD, MS, LDN. Way to go!. Recognition. Why is carbohydrate called the Master Fuel?. The Master Fuel. Stored in muscle Oxygen not needed Less oxygen than fat. The Master Fuel.

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NS 425 Sports Nutrition C 6 H 12 O 6 Carbohydrates

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  1. NS 425Sports NutritionC6H12O6Carbohydrates The Master Fuel Unit 3 Amy Habeck, RD, MS, LDN

  2. Way to go! Recognition

  3. Why is carbohydrate called the Master Fuel? The Master Fuel

  4. Stored in muscle • Oxygen not needed • Less oxygen than fat The Master Fuel

  5. Most important source of energy • Used in fat metabolism • Higher intensity activities • Anaerobic activities-How many macronutrients can be utilized for energy in the absence of oxygen? • Spares muscle tissue • Nervous system Carbohydrate Functions

  6. Fiber • Oligosaccharides • Sucrose • Simple sugars • Mono and disaccharides • Glucose • Fructose • sucrose Examples of carbohydrates

  7. RDA: At least _____ gm • 31 tsp sugar • Large apple, 1 c Cheerios, 1 c milk, 1 c o.j., slice ww toast = 93 gm • AMDR: ______% of daily calories • 275 gm for a 2000 calorie diet • NHANES III – 51% of daily calories • Athletes • ______ gm/kg • _______% of calories for long-duration and high-intensity training Carbohydrate Needs

  8. RDA: At least 130 gm • 31 tsp sugar • Large apple, 1 c Cheerios, 1 c milk, 1 c o.j., slice ww toast = 93 gm • AMDR: 45-65% of daily calories • 275 gm for a 2000 calorie diet • NHANES III – 51% of daily calories • Athletes • 6-10 gm/kg • 70-75% of calories for long-duration and high-intensity training Carbohydrate Needs

  9. Consume best sources • Establish ideal practices • Improve sport performance • Type and timing • Recovery and maintenance The Carbohydrate Challenge

  10. What factors are important to consider when determining an athlete’s carbohydrate needs? Athletes and Carbohydrate Intake

  11. Body weight • Energy needs • Metabolic demands of their sport • Stage of training or competition schedule Athletes and Carbohydrate Intake

  12. Net carbs = total carbs – fiber • Reflective of nutritive carbohydrates • Controversial/theoretical • Not regulated on labels • Will likely be addressed soon Net Carbs

  13. Do you look at net carbs on labels? • Do you calculate it if it isn’t there? • Do you think it is important for people to know? Net Carbs

  14. How many of you have heard of GI and GL prior to this class? • Has anyone heard of it outside of nutrition classes? Glycemic Index & Glycemic Load

  15. Indicates how much a certain food raises blood glucose levels when consumed in isolation • 50 gm test • Given as a percentage of rise in blood glucose from a reference food at 2 hours • Glucose • White bread • Used to help identify the glucose response of a single food Glycemic Index

  16. Optimize carbohydrate availability before, during and after exercise • Low GI meal prior to exercise • 2 hour cycle – lower glucose at 120 min • Exercise to exhaustion – lower glucose at 120 min Goal of using GI

  17. What factors affect glycemic index in food? Factors Affecting GI

  18. Type of carbohydrate • Fiber content • Protein and fat content • Liquid vs solid • Timing of the meal • Combination of food consumed at same time • Total amount of carbohydrate consumed Factors Affecting GI

  19. Low GI before event Moderate to high GI during event to quickly deliver carbohydrate to muscles High GI after event to replete glycogen GI and Training

  20. Overall glycemic effect • (GI x Carbohydrate content/serving)/100 • More practical measure Glycemic Load

  21. Do you think GI and GL are useful measures to have available to consumers? • How could you use it when working with athletes? Are GI & GL Useful?

  22. What are some of the negative effects of elevated consumption of simple sugars? Simple Sugars

  23. Dental caries • Weight gain • Calorie-dense, nutrient-poor foods • Hyperinsulinemia • Cardiovascular disease • Hyperglycemia • Vascular disease • Neurological disease Simple Sugars

  24. Simple vs Complex Carbohydrates • Type of carbohydrate not predictive of GI • Fructose has a lower GI than most starches • Many complex carbohydrates have a medium-high GI Glycemic index and type of carbohydrate not directly related Simple and complex carbohydrates differ in vitamin, mineral, fiber and phytochemical content

  25. Workouts become harder to complete • Mental focus is more difficult • Energy levels drop • Muscles feel fatigued Glycogen Depletion

  26. Increases the body’s ability to use fats for energy • Helps to spare glycogen • Delays fatigue • Improved endurance performance Endurance Training

  27. Several days of high carb prior to intense training session or competition • Increase glycogen stores prior to exercise Carbohydrates and Training

  28. Carbohydrate Loading Daily Loading What type of training and carbohydrate intake is prescribed for each type of loading?

  29. Carbohydrate Loading Daily Loading Carbohydrate Loading vs Loading as a Component of Daily Training

  30. Have you practiced carbohydrate loading before an event? • Would you recommend it based on personal experience or readings? Personal Experience

  31. 4-24 hours before event • 60-70% carbohydrate • Tops off glycogen • Zero to 4 hours prior • Low GI • Easily digested • Moderate to low in fiber Eating Before an Event

  32. Carbohydrates • Begin soon after initiation Eating During Exercise

  33. Replace muscle and liver glycogen • Can take 20+ hours • Optimal glycogen replacement • Need about 1 gm/kg body weight Eating After Exercise

  34. 15-year-old soccer player • Speed and endurance athlete • Decreased carbohydrate intake from 65% to 40% to decrease weight • Feeling fatigued during 2-3 hour practice • Drinks o.j. during practice to rehydrate • Results in nausea and intestinal cramping • What are the possible causes of Meggan’s earlier-than-usual fatigue? • Suggestions? Meggan, p. 63

  35. Prevent high cholesterol • Prevent diverticular disease • Regulate blood sugar • Prevent and treat constipation • Produces an increased satiety level High Fiber Diet

  36. Dietary fiber • Non-digestible carbohydrates- no calories • Soluble and insoluble • Found in oat and wheat bran, plant CHO, and lignins • May help lower cholesterol • Decreases intestinal transit time Dietary Fiber

  37. Do you think the NLEA method of listing fiber is confusing to consumers? • How would you change the information provided to clarify fiber content and needs for consumers? Fiber and Consumers

  38. Explain the aerobic and anaerobic systems as they pertain to your athlete and sport. • Complete this portion of the project as a 1–2 page paper with references. • The student explains the aerobic and anaerobic systems as pertaining to their athlete and sport. • Use APA format • Title page • Cite references (in-text and reference page) CLA/Final Project Unit 3

  39. How does a plant form carbohydrates? • What is glycemic index and how is it used? • Carbohydrate recommendations surrounding competition Unit 3 ExamYou Might See…

  40. Thank you for your kind attention and participation • Good Luck on the Quiz! • Questions? Farewell

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