The body uses glycogen for periods of high intensity short duration activity as well as those of lower intensity and longer duration. Therefore it is vital for many activities that nutritional strategies are put in place to maximise the amount of glycogen available for ATP production.
Is the rate at which carbohydrates are absorbed into the bloodstream.This varies depending on the type of sugars present in the food. Foods are given a ranking out of 0-100 that gives an indication of the speed at which they raise glucose levels within the blood. An example of foods with high GI would be lollies whilst foods like porridge have a much lower GI as they release sugars slower into the blood stream.
Pre-event Carbohydrate(CHO) intake
During the event
High GI foods can be eaten as these top up glycogen stores and can prevent fatigue cause by running out of glycogen. A popular alternative to foods during the event may be CHO gels which are concentrated fluids with high GI content they are often taken with water to not upset the stomach but they allow for a large amount of quick and ready to use glucose.
Post-event Carbohydrate intake
Is a result of aerobic training that can be used in long distance endurance events where the athlete has a highly developed aerobic system so that instead of using glycogen stores they can oxidize fats to provide ATP for exercise this enables them to spare oxygen without decreasing intensity. This allows the athlete to work at a higher intensity for longer before glycogen stores run out.
Is where the athlete consumes larger amounts of carbohydrates in their diet prior to an event so that their glycogen stores are full. This will ensure that they do not experience fatigue as a result of glycogen depletion.
Protein is needed to help repair and build muscle. Therefore it is important that athletes have a sufficient amount of protein in their diets.
Post-exercise protein consumption
Protein is often consumed in conjunction with carbohydrates after exercise as the protein helps with the intake and storage of carbohydrates allowing the athlete to replenish their glycogen stores quicker.
Creatine can be made by the body and is obtained from the diet. It may be beneficial for athletes participating in explosive high intensity activities to take these supplements in order to increase creatine phosphate stores and therefore delay fatigue caused by the depletion of this fuel. However data suggests the improvement in stores caused by this type of supplementation is limited.
Possible side-effects may include
Caffeine is a stimulant it works to increase performance by
Possible side effects include
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