Please enable JavaScript.
Coggle requires JavaScript to display documents.
Optimal Nutrition for Exercise - Coggle Diagram
Optimal Nutrition for Exercise
Recomended
Men 3000kCal
Women 2000kCal
Protein
0.83 per Kg body Mass
Athletes 1.2-1.8 per Kg body mass
Lipids
No optimal standerd
Personal taste
Money spent on food
Geographic influences
Availability of lipid-rich foods
≥70% unsaturated fatty acids
Carbohydrates (6-10 g per kg of body mass per day)
lipid-rich and protein-rich foods
Varies with an individual’s daily energy
physically active individuals should contain ≥55-60% carbohydrates, predominantly from fiber-rich, unprocessed grains, fruits, and vegetables
Carbohydrate Intake Pre-, During, and Post-Exercise
Pre-exercise: ≥60 minutes before
During exercise: 60 g carbohydrates each hour
Post-exercise: Consuming carbohydrate-rich, high-glycemic foods immediately following intense training or competition speeds glycogen replenishment
Glycogen stores replenish 5-7% per hour with optimal carbohydrate intake
Replenishment takes ~20 hours
Precompetition Meal (3 Hours before Comp)
high in carbohydrates (150-300 g)
Low in Lipids and proteins
Individualize the meal by considering
Athlete’s food preference
“Psychological set” of competition
Digestibility of foods
Liquid Meals
well-balanced nutritive value, contribute to fluid need, absorb rapidly and leave little residue
Practical approach to supplementing caloric intake during the high-energy–output phase of training
maintain or gain weight
Nutrition Powder and Drinks
Contain 10-50 g of protein per serving
Contain vitamins, minerals, and other dietary supplement ingredients
Marketed as meal replacements, dieting aids, energy boosters, or concentrated protein sources
Do not substitute for regular food
Glycemic Index
blood glucose increase after consuming carbohydrate food
Foods with a low glycemic index digest and absorb at a slow rate to provide a steady supply of slow-release glucose during prolonged exercise (“Low and slow”)
50-75 g moderate- to high-glycemic index carbohydrates should be consumed each hour post-exercise