Sports NutritionObjectives

•Students will learn to identify the sign/symptoms and remedies of exercise induced fatigue and glycogen depletion. •Students will learn to identify the sign/symptoms and remedies of exercise induced staleness and overtraining. •The students will learn the benefits and pitfalls of nutritional timing associated with athletic performance.•The students will learn the definition of Glycemic Index and how to use the glycemic index chart in order to choose the appropriate food before, during and after competition. •The students will learn what foods are “optimum recovery foods” and how those foods enhance recovery.•The student will learn the different nutritional demands of resistance athletes and endurance athletes. The student will also take into account the training requirements for different sports. •The students will be identify the benefits and dangers of Ergogenic Aids associated with athletic performance.

•SOLS: 10.1a,b: 10.2a,c,d,g: 10.3a.g:10.5e,f•SOLs: 11/12.1, 11/12.2, 11/12.3, 11/12.4, 11/12.5

Nutrition Topics

Fatigue and glycogen depletion

Staleness and overtraining

Nutrient timing

Glycemic Index

Optimum recovery foods

Sports Nutrition

Session 1

Fatigue and Glycogen Depletion

Staleness and Overtraining

Sports NutritionSession 1

Objectives:

• Students will learn to identify the sign/symptoms and remedies of exercise induced fatigue and glycogen depletion.

• Students will learn to identify the sign/symptoms and remedies of exercise induced staleness and overtraining.

What is Glycogen?

Glycogen is the main way the body stores glucose for later use.

It is a large molecule produced in the liver, although it is also stored in the muscle and fat cells. Glucose, or commonly called sugar, is an important

energy source that is needed by all the cells and organs of our bodies.

Carbohydrates such as fruit, bread pasta and cereals are common sources of glucose.

Glycogen

Is the molecule that functions as the secondary short-term energy storage in animal cells (Nonoxidative System to produce energy) Muscle cell glycogen appears to function as an immediate

reserve source of available glucose for muscle cells.

Glucose (Glc), a monosaccharide (or simple sugar) also known as grape sugar, blood sugar, or corn sugar, is a very important carbohydrate

Fatigue and Glycogen Depletion

Glycogen depletion causes fatigue

Fatigue causes failure

All strenuous activity, exercise or games, will deplete glycogen

Muscle glycogen can be replenished through proper diet and nutrient timing

Staleness and Overtraining

Unexplained and persistent poor performance

Moodiness, fatigue, depression, and irritability

Painful muscles

Insomnia

Increased heart rate

Weight loss

Increased susceptibility to overuse injuries, colds, and GI problems

The Remedy for Fatigue and Glycogen Depletion

Rest

Balanced meals

Adequate fueling before,

during and after exercise

Stable body weight