Nick Krienes A runner’s diet Carbohydrates Primarily source comes from plants Small amount comes...
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![Page 1: Nick Krienes A runner’s diet Carbohydrates Primarily source comes from plants Small amount comes from animals (Lactose and Glycogen) 3 units of.](https://reader030.fdocuments.us/reader030/viewer/2022032705/56649db25503460f94aa21e5/html5/thumbnails/1.jpg)
Nick Krienes
A runner’s diet
Carbs vs Fats
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Carbohydrates Primarily source comes from
plants
Small amount comes from
animals (Lactose and
Glycogen)
3 units of Carbs
Monosaccharides
Disaccharides
Polysaccharides
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Basic unit of Carbs
3 forms (Glucose, Galactose ,Fructose)
Glucose-Carbs converted to this to be used
Galactose-When combined with glucose they form Lactose
Fructose -Slowest absorbed in bloodstream
Monosaccharides (GGF)
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2 Monosaccharides combined is a Disaccharide
Sucrose-Glucose and Fructose combined (Syrup)
Lactose -Glucose and Galactose (Milk)
Maltose-Glucose and Glucose (Barley)
Disaccharides (SLM)
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Multiple monosaccharides combined
Starch
-Most important carb to ingest
-Potatoes, wheat, corn, rice
Fiber
-Beneficial in lowering LDL (Bad) cholesterol
-Apples, Bananas, Raspberries, cook Whole Wheat Pasta
Polysaccharides (SF)
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Glycogen Storage form of glucose and
carbs
Glucose stored in the muscle
and liver
Body’s main source of
fuel/energy
Oatmeal is a perfect food to
store glycogen
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Average healthy athlete diet is 3000 kcal/day
50-55% of calories should be carbs
4kcal/1g
~80% will be stored in the muscles
~15% will be stored in the liver
~5% circulate in the plasma as glucose
Importance of Carbs
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Carbs available in muscle immediately
Utilized during high intensity activity
Used faster than fats and proteins
Used primarily so proteins are not
Carbs for Exercise
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2-3g/kg BM for Low Intensity Training
3-4/kg BM for Moderate Training
4-6/kg BM for Endurance Training
6-8/kg BM for Competitive Training
8-10/kg BM for Professional Training
BM=Body Mass
How many Carbs?
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All carbs are the same
-Fruits are better than baked goods
Carbs cause weight gain
-Carbs increase insulin which increase appetite
Carbs create indigestion
-Gluten is the main component in wheat
Common Misunderstandings
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Carbs make you tired
-They increase serotonin
Carbs always raise cholesterol
-Soluble fibers (rich carbs) reduce LDL levels
Carbs do no effect memory
-Low carb diets can effect visuospatial
Misunderstandings Cont.
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3 Groups of Fats
Simple- Triglycerides
Compound- Phospholipids
Derived- Triglycerides and Phospholipids combined (Cholesterol)
Fats
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Triglyceride- Biggest form of storage
Saturated Fat- Firmer at room temp (Bad)
Unsaturated Fat- Liquid at room temp (Good)
Trans Fat- Increase LDL and decrease HDL
Types of Fat
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Fuels body at Low Intensity Training
9kcal/1g
Prevents protein from being used for energy
Cushions internal organs
Assists in warming the body
Fats for Exercise
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30% of daily calorie intake
~900-1000 calories
<10% of that should be saturated
Ex: Fast food, hot dogs, cookies
Good choice with <30% calories from fat
Importance for Fats
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Saturated and Trans fats are the same
-Trans fats are modified unsaturated fats
Eating fats makes you fat
-High fat low carb diets aid weight loss
Margarine versus natural butter
-Most margarine have processed vegetable oil
Common Misunderstandings
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Fats have no correlation with heart disease
-Fats increase risk for cardiovascular disease
If it’s “low fat” it’s healthy
-Amount of fat must be below 30%
Veggie dishes are always healthier
-Some veggie dishes contain lots of fat
Misunderstandings Cont.
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Fats
Gives energy for low intensity activities
Stored in adipose cells
More time needed for breakdown
9kcal/1g
Carbs
Gives energy for moderate-high intensity activities
Energy immediately available in muscles
Least amount of time to catabolize
4kcal/1g
Comparing the Two
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https://www.youtube.com/watch?v=3ItnxJLAOeY
Marathon Running
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-Stage 1=Excitement
-”Glucosed up” meaning full of carbs
-Stage 6= The Wall
-Depleted storage of carbs and glucose
Explanation
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-Davis, S. (2014, January 9). Livestrong.com. Retrieved from The best foods to build Glycogen website: http://www.livestrong.com/article/ 101449-foods-build-glycogen/
- Iowa State University Human Sciences. (n.d.). Retrieved 2015, from Role of Carbohydrates website :http://www.extension.iastate.edu/humansciences/content/carbohydrate
References