Fuelling the Engine

The top 5!

Evangeline Mantzioris PhD APD AccSD

Evangeline.Mantzioris@unisa.edu.au

Program Director in Nutrition & Food Science

School of Pharmacy & Medical Sciences

University of South Australia

Follow on Twitter @EMantzioris

Fuelling the Engine• Energy

• Energy is kilojoules/calories

• Kilojoules come from

CHO, fat, protein, EtOH

• At the molecular level energy

is ATP

Overstims.com

Pathways of ATP

synthesisAll 3 systems interact, they are

used differently by the body

according to the exercise or

activity requirements

– They do not work at the exclusion of the

other systems (i.e. Not a light switch)

– They work together in different

capacities (i.e. Dimmer switch)

Text-book

Representation of the

Energy Systems

Carbohydrates

• Helps prevent muscle and

liver glycogen depletion

• Delay fatigue

• Increase recovery between

training sessions (failure to

recover is often blamed on

over-training)

• Allows full benefits of training

• Skill development

Source: summitdifferent.co.uk

CHO Requirements

Before Exercise• Low intensity or skill based activities

3-5g/kg of bw/day

• Less elite athletes (club level sports,

weekend warrior;~1hr/day)

5-7g/kg of bw/day

• Most elite athletes (AFL mid-field player,

national leagues; 1-3hr/day)

6-10g/kg of bw/day

• Highly elite (Tour de France, Olympic class?,

>4-5hr/day)

8-12g/kg of bw/day

www.built.lean.com

CHO Requirements

During Exercise

• are dependent on time

• 60mins of exercise need 30g/hr

• 2hrs of exercise need 60g/hr

• 3hrs of exercise need 90g/hr

Source: E Mantzioris

CHO Requirements

After Exercise

• If less than 8 hr recovery

between two fuel demanding

sessions

• 1-1.2 g/kg BM with high GI

CHO every hour for first 4 hr

then resume daily fuel needs

Source: fiveaa.com.au)

Carbohydrate

• Use multi-transportable

forms (glucose, fructose**,

maltodextrin)

• Fluids as 6-8% CHO,

maximise absorption and

reduce gastro-intestinal

distress

Source: independent.ie

Carbohydrate

• Unable to meet daily

requirements

• have 50g of CHO the night

before (fructose)

• 1-4g/kg of body weight in

the 1-4hrs before exercise

• CHO load over 3 days before

about 5-8g/kg of body weight

Source: schwartz.co.uk

• Rinsing and spitting

with a sports drink

can enhance exercise

performance

• FACT

Source: justjared.com

Protein

• Building blocks of the body,

enzymes, hormones etc

• Function at best when energy

intake is optimal

• Most people/athletes have

adequate protein intakes

Source: conversation.com.au

Timing

• Within 1-2 hrs after resistance

training (and up to 24hrs)

• 0.3g/kg of body weight

• 20-30g of protein –preferably

animal-based

Source: videoblocks.com

Hydration

• Dehydration – impact on

performance at 2%

• Start well hydrated (check urine)

• 5-7ml/kg BM at least 4hrs before

performance

• Weigh before and after

• Replenish in 1-4 hours after

competition 150%

• Drink volumes of at least ½ cup

Source: katherinetimes.com.au

Electrolytes

- sodium, chloride,

magnesium, calcium,

potassium

- Difficult to determine who

loses electrolytes

- Maintain hydration – sports

drinks are fine

Source: E Mantzioris

Caffeine

• Decreases perception of

exertion

• 1-3mg/kg of body weight –

work with lowest possible

dose – always trial in training

due to caffeine and non-

caffeine metabolisers

Source: bbc.com

Creatine Monohydrate• Rapid loading: 20-25g/d split doses for 5 d

• Slow Loading: 3g/d over 28 d

• Elevated levels maintained with 2-3g/d

• Variability in responses btw individuals

• Co-ingestion with CHO (75-100g) improves

creatine accumulation

• 4-5 weeks to return to normal levels of

creatine once ceased

• Accompanied with a 1kg weight gain, mostly

water

Source: www.sportaus.gov.au/ais/nutrition

Other Supplements

• Is it safe?

• Is it permitted?

• Is there evidence it works?

Healthy Eating

• Diet first and then

supplements

• Australian Guide to Healthy

Eating

This Photo by Unknown Author is licensed under CC BY-SA

“Let your food be your medicine,

and your only medicine be your

food” Hippocrates, 460-377BC

“Eat food, not too much, mostly

plants” Michael Pollan, 2008