Saturday, March 7, 2009

Nutrition

Notes from papers I read -

Walberg Rankin, Janet (2000). Dietary Carbohydrate and Performance of Brief, Intense Exercise. Sports Science Exchange, 13(4), 1-4.
  • for RT or repeated sprints, no benefit to high CHO intake compared to moderate
  • carbs after workouts help recovery
American College of Sports Medicine and American Dietetic Association (2000). Nutrition and Athletic Performance, Medicine & Science in Sports & Exercise, 2130-2145.
  • fat should be 20-25% of diet; below 15% provides no benefits
  • protein for me - around 70 recommended for endurance; up to 95 for RT
  • body fat for female runners between 6 & 15%; skin-fold measures have errors up to 3-4%
  • get screened for iron status? do I get enough iron?
  • electrolytes are not necessary for sessions under 3 or 4 hours
  • carbs during exercise good even for events lasting under an hour. For longer, about 39 g per hour can extend performance -- 1 pks Sharkies is 36 g, 1 PowerGel is 28g
  • consume glucose, fructose can lead to diarrhea
  • post-exercise CHO intake - 83 g @ 2h intervals BUT timing is not that critical if there will be one or more days off between intense training sessions.

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