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Dietary Recommendation for Athlete



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Dietary Recommendation for Athletes Dr David L Gee FCSN PE 446 Training Diet Recommendations High Carbohydrate Diet For Power Athletes Traditional recommendation 55 of calories Why primary source of energy effect of repeated high intensity workouts on glycogen Training Diet Recommendations High Carbohydrate Diet For Endurance Athletes Traditional recommendation 60 of calories Why endurance training reduces glycogen repeated training effects ADA ACSM Position Paper Dietary Carbohydrates 6 10 gCHO kg BW Upper end with high intensity Upper end with long duration Recommends against CHO guidelines 4000 Cal day 50 CHO for 70kg athlete 7 1 gCHO kg 2000 Cal day 60 CHO for 60kg athlete 5 gCHO kg Training Diet Recommendations High Carbohydrate Recovery Meal Diet CHO ingested within 2hrs of workout is converted to glycogen 50 more rapidly Rec up to 1 5 g CHO kgBW of mixed CHO within 2 hours hi glycemic index Particularly important for multiple workouts events per day Role for protein in recovery meal Training Diet Recommendations High Example Carbohydrate Diet Recovery 50 kg x 1 5 gCHO kg 75gCHO Meal 5 servings of bread or fruit Whole real foods preferred Cheapest has other nutrients Sport Supplements Convenient Concentrated Expensive High CHO Energy Drinks Energy Bars 70 carbohydrate calories Sport Shakes Energy Gels Training Diet Recommendations RDA 0 8 gP kgBW Moderate Protein Diet For Power Athletes ACSM ADA 1 6 1 7gP kgBW maintenance of large muscle mass optimizes rate of protein synthesis Is more protein a problem Training Diet Recommendations For Endurance Moderate Protein Diet Athletes ACSM ADA 1 2 1 4gP kgBW replaces proteins used as fuel during endurance training 10 15 of energy Training Diet Recommendations Most athletes do NOT need to Moderate Protein Diet consume supplementary amounts of protein typical US diet 15 of calories 4000 Cal diet 150g Pro in the diet 90 kg Power athlete needing 1 6gP kg needs 144g Pro Which athletes are at risk for inadequate protein



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