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Nutrition and Exercise - Coggle Diagram
Nutrition and Exercise
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Carb requirements
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The practicalities of eating a high carb diet for those with high energy needs (athletes) – form/frequency
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Pre, post & during exercise
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Normal mixed = 1hr, 55 min
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Look at GI, but also: Glycaemic load (GL) gives the quality (GI) & quantity of carbohydrate: GL = (GI x carbs per portion) ÷ 100 (low = 0-80 GL value / day)
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Protein requirements
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Alongside training, muscle gains can be seen on intakes between 1.2 & 1.6 kgBW/day & even as low as 1kgBW/day
Supplements
Protein – Can be useful when exercising in high volume and frequency. However, always think ‘food first’.
Whey protein concentrate: 30%-80% content, fast digestion – post exercise.
Whey protein isolate: More purified = over 80%, less CHO & fat.
Whey protein hydrolysate: Higher quality. Hydrolysed (bonds between amino acids partly broken down) – rapid digestion.
Milk protein isolate: 80% casein, 20% whey – overnight proteins
Cont.
Proteins (Amino acids) – help prevent muscle catabolism during and improve recovery /protein synthesis.
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BCAAs – Branched chain amino acids (Leucine, Isoleucine, Valine). 35% lean MM – key in growth & maintenance of muscle protein
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Creatine – may help increase performance, strength & muscle mass. Very individual results. Need to take 3 months on 3 months off. Weight gain side effects
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