hello and welcome to this lecture on carbohydrate needs before during and after physical activity remember carbohydrate yields glucose which is your body's preferred source of energy having adequate carbohydrate in your diet can help postpone fatigue and maximize performance the carb recommendations that you'll learn about both from reading your chapter and from these lectures are based on grams of carb per kilogram of body weight per day so it's important for you to keep in mind that 1 kilogram is equivalent to 2.2 lb because you may have to convert from pounds to kilogram before determining carbohydrate needs how much carbohydrate does an athlete need a casual exerciser who's participating in low intensity activities should aim for somewhere between 3 to 5 grams of carb per kilogram of body weight per day as intensity of exercise increases you can see that the carbohydrate needs also increase someone engaged in moderate intensity Activity 1 hour per day needs 5 to 7 gram of carb per kilogram per day endurance athletes engaged in 1 to 3 hours of exercise a day should have 6 to 10 grams of carb per kilogram per day and then ultraendurance athletes those who are doing four to five hours of intense exercise per day need upwards of 8 to 12 grams of carb per kilogram per day there's a notion known as carbohydrate loading okay the concept of carbohydrate loading is that in the days and weeks preceding athletic events you can increase your glycogen stores by slowly increasing the percentage of calories that come from carbohydrate so we've learned that a well balanced diet is one that has um you know anywhere around 55 is% of calories from carb but with carb loading athletes can go upwards of 75 or even 80% of their calories from carb but again note from the third bullet point that they do it in the days and the weeks leading up to their event you can't just eat a high pasta meal one night before an event and say that it's going to help maximize your glycogen stores it's also important to note that for every ounce of glycogen that you consume your b or that you store rather your muscles will store 3 ounces of water so one thing that accompanies carbohydrate loading is that athletes can expect to also be gaining water weight somewhere between 2 to four pounds of water weight can be accumulated with carbohydrate loading that plays a role if we think about the impact of low carbohydrate diets with low carbohydrate diets you're shedding carbohydrates so you're shedding your body's glycogen stores for every ounce of glycogen you're losing you're also losing 3 ounces of water which is why we say the initial weight loss in a low carbohydrate diet is actually water weight loss and not fat prior to physical activity so before your work you work out the most most important macronutrient is carbohydrate okay whatever you eat prior to working out should contain carbohydrate and you should take care to avoid too much fiber fat and protein and the rationale behind that you actually already know from your studies on digestion that it takes longer for our bodies to digest foods that contain fat protein and fiber so normally those are good foods for a well balanced diet but right before you work out you don't want those nutrients hanging around in your stomach because they can impede performance so an example of a really good almost perfect pre-workout snack is a banana a banana is pure carbohydrate it doesn't have any fat or Fiber and or a tiny bit of fiber and doesn't have any protein it also contains a lot of water as well as some electrolytes like potassium so again the focus on preactivity fuel should be carbohydrate here are some examples of some high carb pregame meals about an hour before exercise eating something with 20 or 200 calories and roughly 30 G of carb for example a small dapple four crackers and a tablespoon of reduced fat peanut butter one to two hours before exercise a larger meal like 500 calories could be consumed that have upwards of 90 gram of carb that'd be a medium bagel with 2 tablespoons of jelly and a cup of milk there's a little bit of protein in the milk but not a ton 2 to 3 hours before that your body can handle bigger loads of food 800 calories 135 G of carb for example burrito like you see there made with both a soft tortilla and rice as well as chicken black beans and then Pico Deo okay as well as 14 ounces of lemonade how do you know how much carb you should have before you work out 1 hour before your competition A light meal consisting of 30 G of carb is a good idea 2 hours before you can figure out your carbs by multiplying your pounds of body weight time 0.45 3 hours before you can do your pounds of body weight time 0.9 and More Than 3 hours before your activity it's okay to have a regular mixed meal that contains carb fat and protein basically because you're far enough out from competition that your body will have a chance to digest those high-fiber foods and fat and protein for example like you saw in the burrito in the preceding slide your book also goes through some examples of nutritional High carbohydrate meals for athletes on the left you see a 2600 calorie diet whereas on the right you see 3,300 calories and these meals are similar with the exception of the fact that the meal on the right are bigger and contain more carbohydrate and so hence they're contributing about an extra 700 calories per day but note that if you look carefully at the different components of these meals you'll see that they're real pretty high in carbohydrate about 62 or 63% of the calories from carb they're low in fat with less than 23 or 22% of calories from fat and they're moderate in protein they not going overboard on protein we know that excess calories from protein just like excess calories from fat or carb can promote weight gain we'll learn in the next lecture you need a little bit of protein but many people who are Physically Active mistakenly think they need a ton of protein which they don't during physical activity some individuals may need to consume foods and particularly carbohydrates we generally say that if you're working out for a period of longer than an hour intensely you may need to eat something okay so if you're going on a 3-hour intense bike ride you might want to pack a banana or for example some salty pretzels with you that's quick carbohydrate with some electrolytes the primary macronutrient for fuel during physical activity at levels greater than an hour should be carbohydrate now there comes a point in some people's GI systems where they're working out to the level where they can't tolerate solid carbohydrate foods and in those cases things like high high carbohydrate drinks or gels may be useful but the average person who's jumping on the treadmill for 20 or 30 minutes does not need to have a snack with them while they're working out your book also goes through and mentions sports drinks and it's important to note that sports drinks are mostly consumed by people who don't need them okay you may need an electrolyte replacement drink if you're exercising at very high intensity in very hot weather for longer than a period of 45 minutes or an hour anything less than that you usually don't benefit from having any sports drinks more than you would if you just drank water it's important when you're choosing your sports drink to look carefully at the fluid Source the glucose content and then how many electrolytes are contained in there again your typical casual athlete will be very well served just by rehydrating with water and then we'll talk about recovery snacks in a second after you're done working out what do you eat this refers to recovery nutrition okay we know that timing is important following physical activity eating within 30 minutes is good but it's been shown that it's even better if you can get a snack in within 15 minutes of following your exercise because that's the period when you can most readily replenish your glycogen stores whereas carbs are essential prior to working out in the recovery stage you want a combo of protein and carb this helps create better muscle refueling and muscle rebuilding having a combo of protein and carb reduces cortisol and cortisol is a hormone that breaks down muscle nutrition scientists have determined that a 4:1 ratio of carb to protein is ideal for optimal recovery that's four gam of carb for every 1 gram of protein in in the recovery phase and you should know that carbohydrate and protein drinks are no better for recovery than our carbohydrate protein foods it's also a good idea in the recovery phase in addition to hydrating yourself with fluid to get some electrolytes from things like sodium pottassium Cal content of foods like soups potatoes yogurt orange juice bananas cheeses Breads and pasta okay water is for most people the best recovery fluid there are sports drinks and high water fruits like grapes oranges watermelon and fruit drinks some ideas for Recovery snacks these are things that contain a combination of carbon protein our yogurt and fruit a peanut butter and jelly sandwich turkey sandwich cheese quesadilla cereal milk pea and hummus dried fruit and nuts or a high fiber granola bar and fruit as you can see they're pretty normal Foods you don't have to buy any special foods for Recovery if you're interested in making a shake some people tend to tolerate liquids better than solids fing activity you don't have to buy a fancy shake you can actually make your own and this shake the recipe that you see pictured here will provide you with 300 calories 60 G of carb and 15 g of protein which as you can see meets that 4:1 carb to protein ratio how about bars there are many different bars on the market majority of which you probably don't need okay there's nothing magical about bars you should be focusing on getting your nutrients from food first okay all calories give you energy Not Just Energy from energy bars energy bars can be a helpful way especially if they're high in carbon low in protein to give you two to 300 calories before a workout although note that many bars will have too much protein and often times too much fat to be consumed right before a workout that protein and fat can stay in your system because it Tak so long to digest can actually impede performance so bars are no more digestible than our Whole Foods and if you are eating certain energy bars especially those that are very high in protein you do need to concentrate on increasing the amount of water in your diet so that you do not become dehydrated some final tips on Sports Nutrition never try an untested food close to Performance time part of training means training your body but also training with your Foods eating foods that you know you can tolerate and learning how to tolerate Foods as opposed to trying them out right before you work out if you find your craving sweets that may be an indication that you're undereating small frequent meals with pre and post-workout Nows are ideal if you're looking for let's say The Perfect Workout food milk if you can tolerate it is the closest thing to a superfood is in the recovery phase it contains protein and carbohydrate plus calcium and lots of fluid for hydration B vitamins are not needed in any greater quantities by athletes than are non-athlete needs B vitamins don't give you energy however if you had insufficient B vitamin intake you would have problems with energy metabolism although since you know that the majority of B vitamins are found in many types of grain foods in the United States and we all get plenty of those you're unlikely to have insufficient B vitamin levels you can and you should be getting a 100% of your nutrient needs from foods and not from supplements