SO (Nutrition) NSNIS Patiala ◦ Definition and functions
◦ Types of carbohydrates
◦ Digestion and absorption of
Outline of carbohydrates the lecture ◦ Requirement of carbohydrates based on training load
◦ Requirement for pre during and
post competition 2 BIG CONCEPT
3 Providing Protein Energy Sparing Functions of Major functions in body carbohydrates
Prevention of Ketosis 4 Glucose fuels the work of most of the body’s cells
Preferred fuel of NERVOUS TISSUE (the
brain, nerves) and RED BLOOD CELLS Providing (RBC) energy Excess glucose is stored as GLYCOGEN in liver and muscle tissue
1g of CHO provides 4 Kcal
5 If diet does not provide enough glucose, then other sources of glucose must be found
If carbohydrate intake < 50 - 100 g,
Sparing body protein will be used to make Body glucose Protein An adequate supply of carbohydrate spares body proteins from being broken down to synthesize glucose
6 Carbohydrates required for the complete metabolism of fat
Incomplete fat metabolism produces
Prevents KETONES Ketosis An adequate supply of carbohydrate (> 50 – 100 g per day) prevents KETOSIS
7 Types of Carbohydrates Monosaccharides Disaccharides (Basic units (Two units of which can not be monosaccarides further broken joint together) down)
Polysaccarides Oligosaccharides (10 to hundreds (3-10 units of units of monosaccarides) monosaccarides)
8 They have only one unit of sugar molecule. Three common sugars share the same molecular formula: C6H12O6.
Glucose Carbohydrate Fructose form used by Sweetest of the the body, sugars Galactose Mono referred to as “blood sugar” Occurs naturally in Combines with saccharides fruits & honey, “fruit sugar” glucose to form lactose, “milk sugar” Basic sub-unit Combines with of other larger glucose to form carbohydrate sucrose molecules
9 Two monosaccharides can be linked together to form a "double" sugar or disaccharide.
11 Starch Glycogen Fiber Plant storage Highly branched Found in food form of chains of derived from glucose units plants carbohydrate Long Storage form of carbohydrate in Includes branched or animals polysaccharides Poly un branched chains of Found in LIVER such as cellulose, and MUSCLE saccharides glucose Humans store ~ hemicellulose, pectins, gums 100g in liver; ~ and mucilages ◦Amylose 400g in muscle ◦Amylo Also includes Negligible pectin source of non- carbohydrate in polysaccharides the diet such as lignin
They have several units (>10 to hundreds) of sugar
molecules joint together. 12 Plant storage form of carbohydrate
Long branched or un branched chains of
glucose
◦ Amylose
◦ Amylopectin Starch Sources: Cereals and cereal products
Roots and Tubers
13 ◦ Fibers are not a source of energy because Human digestive enzymes cannot break down fibers Fibers ◦ The bacteria in human GI tract can breakdown some fibers.
◦ Fiber contributes to digestive
health. Additional health benefits, of a diet high in fiber are reduction in cholesterol levels, weight reduction, blood pressure etc.
14 Insoluble fiber Soluble fiber Includes gum,pectin, Includes cellulose, Types fo some hemicellulose many hemicellulose, lignin found in wheat Fibers and mucilages found in fruits, oats, barley bran , corn bran, and legumes . whole grain bread, cereals and vegetables (carrot, cabbage)
15 16 17 Training duration and intensity CHO Recommendations Low intensity or skill-based 3-5 g/kg of athlete’s Recommendation activities: body mass (BM)/d Moderate training program for of athletes with large BM or energy Carbohydrate restriction Moderate exercise program 5-7 g/kg/d intake for (i.e. ~1 hr per day)
carbohydrate oxidation Benefits of Carbohydrate Reduces liver glycogen breakdown ingestion May reduce glycogen breakdown in the during muscle in some conditions training Delays the onset of fatigue
Improves endurance capacity and
performance 20 2. EXTRA RESOURCES For Business Plans, Marketing Plans, Project Proposals, Lessons, etc Example of 2 Banana (mixture of glucose and fructose) combination of 40-45g of Carbohydrates food and fluid to 4-6% carbohydrate solution (500ml) with 3-4 achieve 60-75g of pinch of salt and lemon carbohydrates 20-30g (Glucose or Sugar) during 2 hour training
23 Goals of the Pre-event Meal
Enhance muscle glycogen stores
Restore liver glycogen content
Pre Event Prevent hunger & avoid GI discomfort
Prevent Meals Events <90 Minutes 1-4 g/kg CHO
Events >90 Minutes
Carbohydrate loading
24 Pre Event Meals : 3-4 Hours Before Exercise Following foods are suitable to eat 3-4 hours before exercise: Vegetable sandwich with milk shake Cornflakes/oats with Milk+ Banana Fruit Salad with Sweet Lassi Rice with boiled dal/chicken Chapati with boiled dal/ chicken and curd Bread with a thick layer of jam with milk
Pre event Pre Event Meals : 1-2 Hours Before Exercise
Following foods are suitable to eat 1-2 hours Before Exercise: meal Liquid Meal Supplement, Milk Shake or Fruit Smmothie, examples Sports Bar, Breakfast Cereals with Milk, Cereal Bars, Fresh Fruits.
Pre Event Meals : Less than 1 hour Before Exercise
Following foods are suitable to eat Less than 1 hour before exercise: Sports Drink, Carbohydrate Jelly 25 10-12 g/kg BM per 24 h 3 Days prior to compeition Carbohydrate If not possible to follow 3 days atleast 24- Loading 36 Hour before the competition
Tapering the exercise load over last week
26 1-2% weight gain post CHO loading (1 g of glycogen is stored in muscle with 3–5 g of water)
Regular weight in to insure the progress in CHO
loading.
Suitable food choices and meal plans based on
individual tolerance, likings, food availability and schedule. Carbohydrate Athletes should experiment with different meals before Loading: training
Practical Tips Well balanced diet with lots of vitamins and minerals may not be possible
Use of refined CHOs such as glucose confectionery,
jelly, jam, honey
Liquid meal supplements
Low dietary fiber
27 Carbohydrate to protein ratio: 3-4 : 1 Carbohydrate: 1g/kg Body weight for first 30 minutes (insulin Independent phase) Post event/ Then 1g/kg body weight every 2 hours for Recovery 4-6 hours Meal Protein 0.3g/ kg Body Weight
Important for events lasting more than one
day
28 Meal CHO type Examples Regular Complex, Fibrous food, Daliya, Wheat Flour with chokar, Breakfast, unprocessed/ less processed brown rice/ unprocessed rice, Lunch, Jowar, Bajra, Ragi, Makki flour, Dinner Oats, salads vegetables, whole fruits etc Pre Event Easily digestible White rice, white bread, jam, Meal Carbohydrates, pasta, corn flakes, potato, sweet Low fiber, Low fat, processed potato, sandwiches, idli, poha, (Glucose, Malto-dextrin, table upma, fruits, diluted juices, sports Summary sugar, starches) bars
During Easily digestible Banana, Sugar, honey, glucose,
exercise Carbohydrates, sports gels, sports drinks etc. Low fiber, Low fat CHO in combination with liquids (Glucose, Malto-dextrin, table sugar, starches) Post Easily digestible/ fibrous food Fruit juices, Banana, Potato, Exercise/ based on availability Oats, cornflakes, Whole wheat Recovery flour, rice, whole fruits etc.
