11/30/2011 – from USA
swimming
Knowing how much carbohydrate, protein and fat to get in a
day is good. But knowing when you should be getting those
nutrients is even better. In general, follow these guidelines for incorporating
carbohydrate, protein and fat into your day.
¨ Spread carbohydrate
intake out over the course of the day (i.e. smaller meals and frequent snacks).
This keeps blood sugar levels adequate and stable.
¨ Eat some carbohydrate
before morning practice. Note: This can be in the form of juice.
¨ Eat carbohydrate in
the form of a carb-electrolyte drink, such as Gatorade or Powerade, during
workout IF workout is 90 minutes or longer. Gels are also
acceptable.
¨ Eat carbohydrate and
protein within the first 30 minutes after practice. This enables the body to
replenish glycogen stores and repair muscle tissue. This is perhaps the
most important time to eat!!!!
¨ Eat again (something
substantial, like a real meal) before two hours post-practice has elapsed. This
is critical to maximizing recovery!!!!
¨ Incorporate fat into
the day at times that are not close to workout. Fat is necessary,
but contributes little to the workout or immediate post-workout recovery
period.
Part of the reason
good nutrition is critical during recovery has to do with the fact that the
body is extremely good at making the most of what it is given. Following
exercise, the body is very sensitive to the hormoneinsulin. Insulin is
that hormone that rises every time blood sugar rises. In other words, every
time a swimmer eats carbohydrate, which causes blood sugar to rise, insulin
goes up. Well, it’s insulin’s job to remove sugar from the bloodstream, and it
does so by facilitating its storage as glycogen. Glycogen, the
storage form for carbohydrate, is what the body taps into for fuel when
exercise is very intense. This can happen quite a bit during a tough workout,
which is why it’s important to see that glycogen is replenished before the next
practice.
The American College of Sports Medicine, American Dietetic Association and Dietitians of Canada Joint Position Statement on Nutrition and Athletic Performance states that:
“After exercise, the dietary goal is to provide adequate energy and carbohydrates to replace muscle glycogen and to ensure rapid recovery. If an athlete is glycogen-depleted after exercise, a carbohydrate intake of 1.5 g/kg body weight during the first 30 min and again every 2h for 4 to 6h will be adequate to replace glycogen stores. Protein consumed after exercise will provide amino acids for the building and repair of muscle tissue. Therefore, athletes should consume a mixed meal providing carbohydrates, protein, and fat soon after a strenuous competition or training session.” (ACSM, ADA, Dietitians of Canada, 2000, p 2131)
In addition, research (van Loon et al, 2000) has implicated immediate post-exercise carbohydrate ingestion (1.2 g/kg/hr for 5 hrs) in the enhancement of glycogen re-synthesis.
The American College of Sports Medicine, American Dietetic Association and Dietitians of Canada Joint Position Statement on Nutrition and Athletic Performance states that:
“After exercise, the dietary goal is to provide adequate energy and carbohydrates to replace muscle glycogen and to ensure rapid recovery. If an athlete is glycogen-depleted after exercise, a carbohydrate intake of 1.5 g/kg body weight during the first 30 min and again every 2h for 4 to 6h will be adequate to replace glycogen stores. Protein consumed after exercise will provide amino acids for the building and repair of muscle tissue. Therefore, athletes should consume a mixed meal providing carbohydrates, protein, and fat soon after a strenuous competition or training session.” (ACSM, ADA, Dietitians of Canada, 2000, p 2131)
In addition, research (van Loon et al, 2000) has implicated immediate post-exercise carbohydrate ingestion (1.2 g/kg/hr for 5 hrs) in the enhancement of glycogen re-synthesis.
Body
Weight in lbs (kg)
|
Carbohydrate
Required (g) to meet Intake of 1.2-1.5 g/kg
|
120 (54.5)
|
65-82
|
130 (59.1)
|
71-89
|
140 (63.6)
|
76-95
|
150 (68.2)
|
82-102
|
160 (72.7)
|
87-109
|
170 (77.3)
|
93-116
|
180 (81.8)
|
98-123
|
190 (86.4)
|
104-130
|
200 (90.9)
|
109-136
|
210 (95.5)
|
115-143
|
220 (100.0)
|
120-150
|
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