Topic 4 – Exercise Physiology: 3.2.1.1 - Diet and Nutrition
Carbs: Fats: Protein:
Body main source of energy Used to generate
(1/2 daily energy needs) Made of glycerol and fatty acids energy only when
Provide energy (via beta the body fats
Simple: found in fruits oxidation) exhausted its store of
(sugars) + processed foods Fats supply the energy we need carbs and fat
Complex: found as starch and for low intensity submaximal Body manufactures
can be easily stored as activities proteins from amino
glycogen acids
Saturated: can be converted into Used for tissue
Glycemic index: the release cholesterol by liver (cheese, growth and repair of
rate of different carbs and milk, meat, avocado, nuts) muscles
their effect on blood glucose Unsaturated: found in oils and
levels fish Fiber:
Trans fat: raises LDL (low Important during
o Low GI: slow + density lipoproteins = builds up exercise as it can
sustained release of in arteries causing slow down the
glucose atherosclerosis) and lowers HDL time it takes the
o High GI: fast, quick, (high density lipoproteins (bring body to break
sharp rise in glucose cholesterol to liver) down food
Dietary fiber
Minerals: helps with bowel
Dissolved by the body as ions as electrolytes movement and
Help to facilitate the transmission of nerve impulses and enable effective aiding digestion
muscle contractions
Too many minerals can cause hypertension Vitamins:
o Calcium: vegetables, dairy products = needed for strong bones Used to release energy
o Iron: red meat, beans, green veg = formation of new blood cells from food
o Sodium: comes from salt = helps regulate fluid levels Repair and growth of
tissues
Water: Resisting infection and
Body mainly composed of water disease
Lack of water can cause damage to performance Regulating chemical
Helps regulate body temperature when exercising reactions in the body
Helps to convert food into energy and absorb nutrients Fat soluble vitamins:
Protects and cushions vital organs Vitamins A, D, E, K
o Found in fatty foods
Dehydration: and animal products
Blood viscosity increases reducing blood glow to working muscles Water soluble vitamins:
Reduced sweating to prevent water loss Vitamins B+C
Reduction in exchange of waste products o Found in fruit, veg
Increased HR = decrease Cardiac Output and dairy products
, Creatine: Sodium Bicarbonate:
Used to increase the amount of phosphocreatine Antacid which increases the buffering
stored in muscles capacity of the blood
Used to fuel ATP PC - allowing energy system to o neutralizes the effect of lactic acid
last longer and hydrogen ions
Side effects: dehydration bloating muscle cramps Reduces the acidity within the muscle cells
Used to improve strength increase lean muscle to delay fatigue
mass and help muscles recover quicker Side effects: Vomiting, pain, Cramping,
Diarrhea, bloating
Caffeine:
A stimulant to increase mental alertness and reduce fatigue
Improves mobilization of fatty acids on the body
Used by endurance performers who use aerobic system since fats are the preferred fuel for low intensity
Side effects: increase dehydration, insomnia + anxiety
Increase stroke volume = increase cardiac output
Quicker ATP production
Increase reaction time
Increase delays mental fatigue by reducing perceived exhaustion
Glycogen loading:
Body preferred fuel for endurance sport is muscle glycogen
If muscle glycogen breakdown exceeds its replacement, then glycogen stores become depleted = Fatigue and
the inability to maintain the duration and intensity
Method 1: Carbo loading
o 6 days before comp: high protein high exercise intensity (3 days) + high carbs low exercise intensity
(3 days)
o By depleting glycogen stores as they can be increased by up to two times original amount and can
prevent the performer from “hitting the wall”
Method 2:
o Day before comp, 3 mins of high intensity work to open “carbo window”
o 20 mins after exercise the body is most able to restore lost glycogen
Method 3:
o Non-depletion protocol where training intensity is reduced week before comp
o 3 days before: high carbohydrates diet followed by light exercise intensity
Carbs: Fats: Protein:
Body main source of energy Used to generate
(1/2 daily energy needs) Made of glycerol and fatty acids energy only when
Provide energy (via beta the body fats
Simple: found in fruits oxidation) exhausted its store of
(sugars) + processed foods Fats supply the energy we need carbs and fat
Complex: found as starch and for low intensity submaximal Body manufactures
can be easily stored as activities proteins from amino
glycogen acids
Saturated: can be converted into Used for tissue
Glycemic index: the release cholesterol by liver (cheese, growth and repair of
rate of different carbs and milk, meat, avocado, nuts) muscles
their effect on blood glucose Unsaturated: found in oils and
levels fish Fiber:
Trans fat: raises LDL (low Important during
o Low GI: slow + density lipoproteins = builds up exercise as it can
sustained release of in arteries causing slow down the
glucose atherosclerosis) and lowers HDL time it takes the
o High GI: fast, quick, (high density lipoproteins (bring body to break
sharp rise in glucose cholesterol to liver) down food
Dietary fiber
Minerals: helps with bowel
Dissolved by the body as ions as electrolytes movement and
Help to facilitate the transmission of nerve impulses and enable effective aiding digestion
muscle contractions
Too many minerals can cause hypertension Vitamins:
o Calcium: vegetables, dairy products = needed for strong bones Used to release energy
o Iron: red meat, beans, green veg = formation of new blood cells from food
o Sodium: comes from salt = helps regulate fluid levels Repair and growth of
tissues
Water: Resisting infection and
Body mainly composed of water disease
Lack of water can cause damage to performance Regulating chemical
Helps regulate body temperature when exercising reactions in the body
Helps to convert food into energy and absorb nutrients Fat soluble vitamins:
Protects and cushions vital organs Vitamins A, D, E, K
o Found in fatty foods
Dehydration: and animal products
Blood viscosity increases reducing blood glow to working muscles Water soluble vitamins:
Reduced sweating to prevent water loss Vitamins B+C
Reduction in exchange of waste products o Found in fruit, veg
Increased HR = decrease Cardiac Output and dairy products
, Creatine: Sodium Bicarbonate:
Used to increase the amount of phosphocreatine Antacid which increases the buffering
stored in muscles capacity of the blood
Used to fuel ATP PC - allowing energy system to o neutralizes the effect of lactic acid
last longer and hydrogen ions
Side effects: dehydration bloating muscle cramps Reduces the acidity within the muscle cells
Used to improve strength increase lean muscle to delay fatigue
mass and help muscles recover quicker Side effects: Vomiting, pain, Cramping,
Diarrhea, bloating
Caffeine:
A stimulant to increase mental alertness and reduce fatigue
Improves mobilization of fatty acids on the body
Used by endurance performers who use aerobic system since fats are the preferred fuel for low intensity
Side effects: increase dehydration, insomnia + anxiety
Increase stroke volume = increase cardiac output
Quicker ATP production
Increase reaction time
Increase delays mental fatigue by reducing perceived exhaustion
Glycogen loading:
Body preferred fuel for endurance sport is muscle glycogen
If muscle glycogen breakdown exceeds its replacement, then glycogen stores become depleted = Fatigue and
the inability to maintain the duration and intensity
Method 1: Carbo loading
o 6 days before comp: high protein high exercise intensity (3 days) + high carbs low exercise intensity
(3 days)
o By depleting glycogen stores as they can be increased by up to two times original amount and can
prevent the performer from “hitting the wall”
Method 2:
o Day before comp, 3 mins of high intensity work to open “carbo window”
o 20 mins after exercise the body is most able to restore lost glycogen
Method 3:
o Non-depletion protocol where training intensity is reduced week before comp
o 3 days before: high carbohydrates diet followed by light exercise intensity
