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Lesson Overview: Pregame & In-Competition Nutrition
This lesson explores the concept of nutrient timing and its importance for high-level athletes. It emphasizes the proper planning and consumption of carbohydrates, protein, and fluids before, during, and after exercise to optimize performance and recovery.
Learning Objectives
By the end of this lesson, you will be able to:
Explain how to read food labels to calculate nutrient content, including serving sizes and conversions between grams and kilograms.
Describe the concept of carbohydrate loading and its role in maximizing fuel stores before competition.
Develop a plan for carbohydrate and protein intake during and after exercise to optimize performance and recovery.
Lesson Notes: Nutrient Timing Strategies
Reading Food Labels:
Understanding food labels is crucial for athletes to calculate nutrient intake.
Serving size: Pay close attention to serving sizes as they can significantly impact total calorie and nutrient intake.
Macronutrients: Identify the amounts of carbohydrates, protein, and fat per serving.
Daily Value (DV): This percentage indicates how much of a nutrient a serving contributes to the recommended daily intake.
Conversion between pounds and kilograms is necessary for some calculations. You can achieve this by dividing your weight in pounds by 2.2.
Carbohydrate Loading:
Refers to increasing carbohydrate intake 1-2 days before competition to maximize stored glycogen (fuel) for exercise.
The recommended intake is roughly 10 grams of carbohydrates per kilogram of body weight spread throughout the day.
This strategy is most beneficial for prolonged exercise lasting over 60-90 minutes.
Nutrient Timing Around Exercise:
Pre-exercise:
Carbohydrate loading is crucial for events lasting over 60-90 minutes.
For shorter events, carbohydrate intake may not be necessary.
During Exercise:
For extended exercise (1-2 hours), consume small amounts of carbohydrates (30-60 grams per hour) to maintain fuel levels.
Options include sports drinks, fruits, or gels.
Absorption rate limitations exist, so exceeding 30-60 grams per hour likely offers no additional benefit.
Post-exercise (Golden Hour):
The first hour after exercise is critical for replenishing glycogen stores.
Consume a combination of carbohydrates and protein (3:1 ratio is a general guideline) to promote muscle repair and recovery.
Chocolate milk is a popular post-workout option due to its convenient combination of carbohydrates and protein.
Common Mistakes:
Undereating: Athletes often underestimate their calorie needs to meet training demands.
Overemphasis on Protein: While protein is essential for recovery, excessive focus on protein may come at the expense of adequate carbohydrate intake.
Lack of Planning: A strategic approach to nutrition is necessary for optimal performance. This includes planning meals and snacks before, during, and after exercise, especially for competitions with multiple sessions.
Neglecting the Golden Hour: Taking advantage of the post-exercise window for optimal recovery is crucial.
Key Takeaways
Nutrient timing plays a vital role in athletic performance and recovery.
Athletes need to understand how to read food labels to calculate nutrient intake.
Carbohydrate loading can be a valuable strategy for maximizing fuel stores before prolonged exercise.
A strategic approach to carbohydrate and protein intake during and after exercise is essential for optimal performance and recovery.
Avoiding common mistakes like under-eating, overemphasizing protein, and neglecting the golden hour can significantly impact athletic outcomes.
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