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Carbohydrates
Protein
Fat
Vitamins
Minerals
Water
Nutrient Functions
CARBOHYDRATES:
WATER:
Maintains body temperature
Carrier of nutrients to cells
Remover of waste products from
cells
Important constituent of muscle
Involved in many body reactions
(digestion, processes inside cells)
GENERAL GUIDELINES
USDA & USDHHS Guidelines
Anaerobic
Phosphagen System
Gycolysis
Fast
Slow
Aerobic
Oxidative System
Energy Systems
Duration Intensity Energy
System
0-6s Very intense Phosphagen
Fat
20-90 mins
Astrand regimen
Sherman/Costill
Method
Keys to Good Preparation
Get plenty of rest.
Begin tapering down physical
activity 6-7 days prior to
competition.
Eat enough carbohydrates to
maximize glycogen stores.
Drink sufficient fluids to maximize
fluid stores.
Keys to Good Preparation
Eat frequently (approx. once every
3 hours), to maintain blood glucose
and muscle glycogen levels, and to
feel good.
75 72.75 2.25
100 97.00 3.00
125 121.25 3.75
150 145.50 4.50
175 169.75 5.25
Rehydration Recommendations
Soccer
Football
Fluid Considerations
During Exercise
Important Considerations:
Important Considerations:
Thank You!!!
REFERENCES
Benardot, Dan. Nutrition for Serious Athletes.
Human Kinetics, 2000.