Nutrition
see Pregnancy lifestyle
Balance between energy in and out
Nutrition periodisation macrocycles
General preparation – no weight loss
Specific preparation – weight loss
Competition
Transition
Goal – reduce body fat, optimise muscle bulk, reduce recovery time
Glycogen stores dip during and then further post training
Poorly managed = up to 24 hour to recover
Well managed = 12-16hrs
Recovery nutrition starts before exercise
Energy source
First 6s = ATP CrP stores
>2hr = aerobic lipolysis
? protein
Energy Storage
Adipose 80,000 kcal
Muscle Protein 30,000 kcal
Muscle Triglycerides 2,500 kcal
Muscle glycogen 1,500 kcal
Liver glycogen 400 kcal
Blood glycogen 80 kcal
Moderate training 2hr/d 5g/kg/d CHO required
1g/kg/d protein
1g/kg/d fat
Heavy 4hr/d double that
80% complex 20% simple
Balance between energy in and out
Nutrition periodisation macrocycles
General preparation – no weight loss
Specific preparation – weight loss
Competition
Transition
Goal – reduce body fat, optimise muscle bulk, reduce recovery time
Glycogen stores dip during and then further post training
Poorly managed = up to 24 hour to recover
Well managed = 12-16hrs
Recovery nutrition starts before exercise
Energy source
First 6s = ATP CrP stores
- – 1m = Anaerobic glycolysis
>2hr = aerobic lipolysis
? protein
Energy Storage
Adipose 80,000 kcal
Muscle Protein 30,000 kcal
Muscle Triglycerides 2,500 kcal
Muscle glycogen 1,500 kcal
Liver glycogen 400 kcal
Blood glycogen 80 kcal
Moderate training 2hr/d 5g/kg/d CHO required
1g/kg/d protein
1g/kg/d fat
Heavy 4hr/d double that
80% complex 20% simple