Macronutrients and Exercise

Key Objectives for Athletes

• Avoid Hunger
• Provide Adequate Fuel and Fluids
• Top Off Glycogen Stores
• Minimize GI Distress

Meal Composition for Athletes

• Well-Tolerated Meal:
  • Low-fiber carbs
  • Some protein
  • Carb-containing beverages (e.g., juice, sports drink) for high carb needs
• Avoid High Fat:
  • Can cause GI distress
  • Slows glucose absorption

Glycogen Replenishment

• Replenishment Rate: 5-7% per hour
• Full Replenishment: 20-24 hours post-event
• Carb Type: Doesn't matter much (liquid or solid), quantity is key
• Timing: Eat carbs immediately after endurance event
• Fat and Protein Post-Event: Inconclusive research on benefits

Nutritional Planning

• Read Labels: Critical to measure and plan carb intake
• Experiment in Practice: Identify tolerable foods to avoid GI distress on game day

Benefits for Trained Athletes

• Skeletal Muscle Glycogen Reserves: 20-30% higher
• Exercise Duration: Longer before substrate fatigue
• Heart and Blood Benefits:
  • Larger left ventricle
  • Larger blood volume
  • Increased capillary density
  • Greater myoglobin concentration

Reminders

• Complete the discussion board
• Reach out with any questions