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Parisi - Coggle Diagram

- - - - CHO
        
        during exercise = limiting depletion of muscle glycogen & maintaining blood glucose levels
        
        30 min after = higher level of post-exercise glycogen -> glucose/sucrose = more effective than fructose in restoring glycogen stores
        
        50-60% of total kCal, energy, protein savings
      - meal before training
        
        rich in CHO
        
        low caloric
        
        3h before
      - proteins
        
        high quality proteins -> index close at 1
        
        1,2-2g/kg/day in 4-5 meals/snacks -> some suggest before/during (CHO 3:1)/after (CHO 3:1) training
        
        for strength, endurance & speed
        
        endurance with glucose depletion = increase in protein catabolism
        
        proteins in intense exercise = greater share of energy
      - lipids
        
        essential fatty acids
        
        intestinal absorption of fat-soluble vitamins
        
        energy
        
        regulatory function of cell membranes
        
        not more than 30% of kcal
        
        saturated not more than 10% of kcal
        
        polyunsaturated not more than 10% of kcal
        
        short-chain fatty acids = good muscle fuel for endurance
        
        high fat diet
        
        long term -> similar to high CHO diet (in moderate intensity ex.)
        
        side effects
        
        low glycogen = impair in high intensity & long lasting activities
        
        cardiovascular risk
        
        less CHO intake -> greater use of muscle proteins -> increased muscle catabolism & longer recovery times
        
        short term -> not good
    - - drinking every 15-20 min only if needed (e.g. triathlon)
      - decrease of performance, gastric emptying, incidence of gastrointestinal discomfort, decrease of performance
      - PA -> temperature rises (muscle work) -> hydration lowers temperature -> sweat
      - if you don't drink -> less body fluids, less blood volume
      - factors influencing the fluids ingestion during exercise
        
        opportunity to drink
        
        palatability of drink
        
        fluids availability
        
        gastrointestinal comfort
        
        awareness of sweat loss
        
        knowledge of disadvantages of dehydration
        
        thirst
      - strategies to support the maintenance of fluid balance
        
        train athletes to drink
        
        teaching own state of hydration
        
        1 bottle for each athlete
        
        increase palatability
        
        pre-hydrate 1-4h before match
        
        fluids + CHO
        
        before & during match = increase performance ability & improves thermoregulation
        
        timing
        
        200-300 ml min before race
        
        during: just water 150-300 ml every 15-20 min (if activity <60-90 min)
        
        400-600 ml 2h before
        
        6-8% CHO, 10 mEq/L Nacl depends on duration, intensity & environment
      - Supplementation with electrolytes
        
        magnesium
        
        low loss with sweat
        
        potassium
        
        only in first days of heat & long PA in hot climate
        
        sodium
        
        stimulates absorbtion of CHO (small intestine)
        
        rehydration process faster with sodium + CHO
        
        stimulates fluids ingestion
        
        salt balance
        
        400-600ml water 2h before exercise
        
        top level performances
        
        maintenance of hydration state (sodium)
        
        nutritional strategies -> support metabolism (CHO)
    - - waist & hip circumference
      - bioelectrical impendance analysis (BIA)
        
        phase angle = total body resistance & reactance = overall body health -> m>6, w>5, old<4, young>10
        
        BMI
        
        opposition to flow of electric current -> estimate total body water
        
        fat
        
        body cell mass BCM = % of body weight & pounds of active cells
        
        extracellular mass ECM
        
        fat free mass FFM = cells & tissues that are not fat
        
        basal metabolic rate BMR = kcal burned at rest
        
        total body water TBW
        
        intracellular water ICW = inside cells
        
        extracellular water ECW = outside cells = blood, lymphatic tissue, ECM
      - skinfold
        
        convert in % of body fat
        
        thickness of subcutaneous adipose tissue
        
        body composition & fat percentage