The importance of Carbohydrates and Pasta...Michelangelo Giampietro Erminia Ebner Lorena Tondi The...
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The importance of Carbohydrates and PastaThe importance of Carbohydrates and Pasta in Sports and Physical ActivityMichelangelo Giampietro ‐ Erminia Ebner – Lorena Tondi
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Which
dsports and
hi hwhich
athlete ?athlete ?
World Pasta Day 2015 Scientific Consensus Conference on Healthy Pasta Meals
Michelangelo Giampietro – Erminia Ebner – Lorena Tondi The importance of Carbohydrates and Pasta in Sports and Physical Activity Milan, October 26, 2015
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What Nutrition for Sports ?What Nutrition for Sports ?
WELNESSWELNESS
PHYSICAL EFFICIENCYEFFICIENCY
and andOptimal Fitness
PHYSICALPERFORMANCEPERFORMANCE
World Pasta Day 2015 Scientific Consensus Conference on Healthy Pasta Meals
Michelangelo Giampietro – Erminia Ebner – Lorena Tondi The importance of Carbohydrates and Pasta in Sports and Physical Activity Milan, October 26, 2015
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Health benefits of a Mediterranean diet
A traditional Mediterranean diet reduces the risk of :
H di d kHeart disease and strokes
T 2 di bType 2 diabetes
W i h iWeight gain
C f h l d b
It i
Cancer of the colon and breast
It improvesphysical efficiencyp y ff y
and sports performance
World Pasta Day 2015 Scientific Consensus Conference on Healthy Pasta Meals
Michelangelo Giampietro – Erminia Ebner – Lorena Tondi The importance of Carbohydrates and Pasta in Sports and Physical Activity Milan, October 26, 2015
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Is the Mediterranean diet also for top level athletes?pThe study regards the problem of the influence of the consumption of carbohydrates andfats on sports performance. It is shown that with regard to an issue debated for decades,there is not only the problem of what percentage these nutrients should have in the energythere is not only the problem of what percentage these nutrients should have in the energybalance, but above all the preferable type of fats or carbohydrates.
The problem is not just of quantity,but also of quality.From this point of view, the studyregards the role of the various typesf f tt id d th t f thof fatty acids, and the concept of the
glucose rate and glucose amount.Finally, there is a description of the" l " f th M dit di t"cycle" of the Mediterranean diet,showing the optimal compositionof food not only for the training oftop level athletes, but also forthose who practice sports asrecreation and for those who donot practice sports.
World Pasta Day 2015 Scientific Consensus Conference on Healthy Pasta Meals
Michelangelo Giampietro – Erminia Ebner – Lorena Tondi The importance of Carbohydrates and Pasta in Sports and Physical Activity Milan, October 26, 2015
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( )( )JADA 2009 JADA 2009 MarMar; ; 109 (3): 509109 (3): 509‐‐527.527.Med Sci Sports Exerc. 2009 Mar; 41(3):709Med Sci Sports Exerc. 2009 Mar; 41(3):709‐‐3131
World Pasta Day 2015 Scientific Consensus Conference on Healthy Pasta Meals
Michelangelo Giampietro – Erminia Ebner – Lorena Tondi The importance of Carbohydrates and Pasta in Sports and Physical Activity Milan, October 26, 2015
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Mixed diet(min)High carbohydrate dietci
setim
e
Low carbohydrate diet
Exerc
Muscle glycogen (g/kg muscle)
For several years it is known that , in the sports of long duration (greater than 40‐60 minutes) the ability to maintain long a high aerobic performance is directly proportional to muscle glycogen
concentration present at the beginning of the race
World Pasta Day 2015 Scientific Consensus Conference on Healthy Pasta Meals
Michelangelo Giampietro – Erminia Ebner – Lorena Tondi The importance of Carbohydrates and Pasta in Sports and Physical Activity Milan, October 26, 2015
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EETraining Training dietdiet
EveryEverydayday RecoveryRecovery dietdieteco eryeco ery dietdiet
‐‐ DaysDays beforebefore
CompetiCompeti‐‐tionstions
BeforeBeforeDaysDays beforebeforecompetitionscompetitions
‐‐ “Razione d’attesa”“Razione d’attesa”
W t W t B gB gtionstionsand and
gamesgamesDuringDuring ‐‐ Water or Water or BeveragesBeverages
‐‐ FoodsFoods and and SnacksSnacks
‐‐Water Water recoveryrecoveryggAfterAfter
yy‐‐ Energy and Energy and nutrientsnutrients recoveryrecovery
World Pasta Day 2015 Scientific Consensus Conference on Healthy Pasta Meals
Michelangelo Giampietro – Erminia Ebner – Lorena Tondi The importance of Carbohydrates and Pasta in Sports and Physical Activity Milan, October 26, 2015
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CAREFUL DIET for SPORTSPEOPLEDAILY ENERGY NEEDS (D.E.N.)
• CARBOHYDRATES = 55-65 % D.E.N. (80 % complex, 20 % simple)
• PROTEINS = 12-15 % D.E.N. ( 1,0-1,5 - max 2 g/Kg b.w.) 55 % animal protein55 % animal protein
• LIPIDS = 25-30 % D.E.N. preference for vegetableLIPIDS 25 30 % D.E.N. preference for vegetablesources (unsaturated f.a.: oleic ac.;n-3 and n-6 essential fatty acids). y )
EXTRA VIRGIN OLIVE OIL
World Pasta Day 2015 Scientific Consensus Conference on Healthy Pasta Meals
Michelangelo Giampietro – Erminia Ebner – Lorena Tondi The importance of Carbohydrates and Pasta in Sports and Physical Activity Milan, October 26, 2015
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Fabbisogno glucidicog g
Med Sci Sports E erc 2009 Mar; 41(3) 709 31Med Sci Sports Exerc. 2009 Mar; 41(3):709-31JADA 2009 Mar; 109 (3): 509-527.
World Pasta Day 2015 Scientific Consensus Conference on Healthy Pasta Meals
Michelangelo Giampietro – Erminia Ebner – Lorena Tondi The importance of Carbohydrates and Pasta in Sports and Physical Activity Milan, October 26, 2015
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ENERGYSUBSTRATES AVAILABILITY
Storage Capacity PowerStorage Capacity Power
CARBOHYDRATES SMALL HIGHCARBOHYDRATES SMALL HIGH• blood glucose ≈ 10 g• hepatyc glycogen ≈ 80-100 g p y g y g g• muscle glycogen ≈ 300-400 g
FATS GREAT LOWFATS GREAT LOW• adipose tissue ≈ 9,000 g
l ti 500• muscle tissue ≈ 500 g
PROTEINSPROTEINS
World Pasta Day 2015 Scientific Consensus Conference on Healthy Pasta Meals
Michelangelo Giampietro – Erminia Ebner – Lorena Tondi The importance of Carbohydrates and Pasta in Sports and Physical Activity Milan, October 26, 2015
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Fabbisogno glucidico
Australian Sports Commissionwww.ausport.gov.au/ais/nutrition
World Pasta Day 2015 Scientific Consensus Conference on Healthy Pasta Meals
Michelangelo Giampietro – Erminia Ebner – Lorena Tondi The importance of Carbohydrates and Pasta in Sports and Physical Activity Milan, October 26, 2015
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Pasta di semola 100 g rawPasta di semola 100 g rawEnergy = 353 kcalPProteinsroteins = 10,9 g= 10,9 g, g, gFatts = 1,9 gCHOs = 79,1 g
h 68 1Starch = 68,1 gSoluble = 4,2 g
World Pasta Day 2015 Scientific Consensus Conference on Healthy Pasta Meals
Michelangelo Giampietro – Erminia Ebner – Lorena Tondi The importance of Carbohydrates and Pasta in Sports and Physical Activity Milan, October 26, 2015
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Pasta is one of the best food choices for athletes, because if,lightly seasoned and cooked "al dente", it is easily digested andprovides a good amount of energy, much of the form of
l b h dcomplex carbohydrates.
World Pasta Day 2015 Scientific Consensus Conference on Healthy Pasta Meals
Michelangelo Giampietro – Erminia Ebner – Lorena Tondi The importance of Carbohydrates and Pasta in Sports and Physical Activity Milan, October 26, 2015
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Fabbisogno proteicog p
Pr t in r d ti f r d r d tr th tr i dProtein recommendations for endurance and strength trainedathletes range from 1.2 to 1.7 g/kg body weight.Th r mm nd d pr t in int k n n r ll b m tThese recommended protein intakes can generally be metthrough diet alone, without the use of protein or aminoacid supplementsacid supplements.Energy intake sufficient to maintain body weight isnecessary for optimal protein use and performance
Med Sci Sports Exerc 2009 Mar; 41(3):709 31
necessary for optimal protein use and performance.
Med Sci Sports Exerc. 2009 Mar; 41(3):709-31JADA 2009 Mar; 109 (3): 509-527.
World Pasta Day 2015 Scientific Consensus Conference on Healthy Pasta Meals
Michelangelo Giampietro – Erminia Ebner – Lorena Tondi The importance of Carbohydrates and Pasta in Sports and Physical Activity Milan, October 26, 2015
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NUTRITION for increase l b dlean body mass
• D.E.N.D.E.N. 200200‐‐500 kcal/500 kcal/dayday
•• CHOCHO (30(30‐‐50 50 g) g) and and PROTEINPROTEIN (5(5‐‐10 g10 g) ) SNACKSNACKBEFORE TRAINING FORBEFORE TRAINING FOR::
catabolism induced by exercise
•• CHO (80(80‐‐120 g) 120 g) and and PROTEIN MEAL ((1515‐‐40 g) 40 g) WITHIN 2 HOURS AFTER TRAINING FOR : :
anabolic hormonal profile (window)anabolic hormonal profile (window)glycogen resynthesis
[R.B. Kreider, Sports Med. 1999, 27 (2): 97‐110]
World Pasta Day 2015 Scientific Consensus Conference on Healthy Pasta Meals
Michelangelo Giampietro – Erminia Ebner – Lorena Tondi The importance of Carbohydrates and Pasta in Sports and Physical Activity Milan, October 26, 2015
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Fabbisogno glucidico
1/21/2
Australian Sports Commissionwww.ausport.gov.au/ais/nutrition
World Pasta Day 2015 Scientific Consensus Conference on Healthy Pasta Meals
Michelangelo Giampietro – Erminia Ebner – Lorena Tondi The importance of Carbohydrates and Pasta in Sports and Physical Activity Milan, October 26, 2015
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Fabbisogno glucidico
2/2
Australian Sports Commissionwww.ausport.gov.au/ais/nutrition
World Pasta Day 2015 Scientific Consensus Conference on Healthy Pasta Meals
Michelangelo Giampietro – Erminia Ebner – Lorena Tondi The importance of Carbohydrates and Pasta in Sports and Physical Activity Milan, October 26, 2015
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NUTRITION for COMPETITIONS
Optimum Hydration (100 g pasta raw = 200 g cooked
HighOptimum Hydration (100 g pasta raw = 200 g cooked
100 g water100 g water) gdigestibility
• Optimal Reserves of glycogenGlycogenS
Optimal Reserves of glycogen(muscle and liver)
Super-compensation
• Prevent Hypoglycemia• Minimize any condition ofMinimize any condition ofgastrointestinal “distress”
• Minimum intake of lipid (extra virgin olive oil, raw)
World Pasta Day 2015 Scientific Consensus Conference on Healthy Pasta Meals
Michelangelo Giampietro – Erminia Ebner – Lorena Tondi The importance of Carbohydrates and Pasta in Sports and Physical Activity Milan, October 26, 2015
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Dopo l’attività fisicap
After exercise, dietary goals are to provide adequate fluids,, d y g s p v d q ,electrolytes, energy, and carbohydrates to replace muscleglycogen and ensure rapid recovery.g y g p yA carbohydratecarbohydrate intake of approximately 11..00--11..55 g/kgg/kg bodyweight duringduring thethe firstfirst 3030 minmin and again everyevery 22 hh forfor 44--66 hhg gg g yywill be adequate to replace glycogen stores.Protein consumed after exercise will provide aminopacids for building and repair of muscle tissue.
Med Sci Sports Exerc. 2009 Mar; 41(3):709-31 JADA 2009 Mar; 109 (3): 509-527.
World Pasta Day 2015 Scientific Consensus Conference on Healthy Pasta Meals
Michelangelo Giampietro – Erminia Ebner – Lorena Tondi The importance of Carbohydrates and Pasta in Sports and Physical Activity Milan, October 26, 2015
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World Pasta Day 2015 Scientific Consensus Conference on Healthy Pasta Meals
Michelangelo Giampietro – Erminia Ebner – Lorena Tondi The importance of Carbohydrates and Pasta in Sports and Physical Activity Milan, October 26, 2015