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How do we fuel ourselves differently for high or low intensity sports? Myprotein investigates.
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Pendergast, D. R., Meksawan, K., Limprasertkul, A., & Fisher, N. M. (2011). Influence of exercise on nutritional requirements. European journal of applied physiology, 111, 379-390.
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0:00
how do we fuel ourselves differently for
0:02
high or low intensity
0:04
[Music]
0:07
Sports I'm l Kelly and I'm a sports
0:10
dietitian and we're going to break down
0:11
the differences between fueling for
0:13
high-intensity and low intensity Sports
0:16
exercise intensity relates to how hard
0:18
our body is working during an activity
0:20
and when we talk about high and low
0:21
intensity exercise we're usually talking
0:23
about anerobic and aerobic exercise
0:27
anerobic exercise is defined as any
0:29
activity that breaks down the stores of
0:30
glucose in the body for energy without
0:32
using oxygen these types of exercises
0:35
are usually intense and short in
0:36
duration like hits powerlifting and
0:39
sprinting aerobic exercise is the
0:41
opposite of anerobic and aerobic
0:43
activity uses large muscle groups and
0:45
can be maintained continuously like with
0:47
cycling jogging or longdistance running
0:49
swimming and walking let's think about
0:52
how the nutrient needs might differ
0:53
between different sports all nutrients
0:56
are important in the diet and especially
0:58
in the diet of someone who is active but
1:00
the amount and ratio of these nutrients
1:02
may change depending on the type of
1:04
sport someone running half marathons is
1:06
going to need a lot more carbohydrates
1:08
than someone who casually does a 5K and
1:10
even more than somebody who does brisk
1:12
walking speaking of carbohydrates let's
1:14
start
1:16
[Music]
1:18
there when we exercise our body needs to
1:21
start producing energy quicker than it
1:23
does when it is at rest both fat and
1:26
carbohydrates can provide fuel for
1:27
exercise but the type int intensity and
1:30
duration of exercise will typically
1:32
dictate whether carbohydrates or fats
1:34
are used carbohydrates are required to
1:36
fuel most activities but there is
1:38
greater Reliance on them during
1:39
high-intensity Sports due to the intense
1:42
nature of sports like sprinting or Hier
1:44
rocks there is a Reliance on a constant
1:46
supply of energy throughout a session or
1:48
an event we can store carbohydrates in
1:50
the form of glycogen in our muscles and
1:52
in our liver and in the absence of food
1:55
this glycogen can be converted back into
1:57
glucose and drip fed into our
1:59
bloodstream to maintain stable blood
2:01
glucose levels when glycogen stores are
2:03
at full capacity they can normally
2:05
provide us with energy for up to 24
2:07
hours and we usually top them up as the
2:09
day goes on however the rate at which we
2:11
use glycogen is higher when exercising
2:13
and glycogen stores can become depleted
2:15
even quicker through high intensity
2:17
Sports to maintain high performance
2:19
levels during intense exercise and
2:21
prevent early onset fatigue it's
2:23
important to ensure that glycogen stores
2:24
are topped up before going into a
2:26
training session in some sports of
2:28
longer duration carboh hes may even be
2:30
required during a workout for example
2:33
sessions that last longer than 90
2:34
minutes or 60 minutes if at a high
2:36
intensity or if you haven't had adequate
2:39
fueling before a training session or if
2:41
you're training twice in a day or having
2:43
sessions very close together because
2:45
this makes it harder to ensure glycogen
2:46
stores are primed again for the next
2:48
session and also if you're participating
2:51
in multi-day events where again the time
2:53
for glycogen resynthesis is limited it
2:55
is recommended that 30 G of
2:56
carbohydrates is consumed per hour when
2:58
exercise lasts between 1 to 2 hours and
3:01
60 to 90 G of carbohydrates is consumed
3:03
when exercise exceeds 2 hours the
3:06
ability to train regularly and to train
3:07
well will be impacted by the ability to
3:10
restore carbohydrates so that glycogen
3:12
is available for subsequent sessions the
3:14
body's ability to recreate glycogen is
3:16
at its peak during the initial few hours
3:18
following exercise but this can continue
3:20
over a long period of time and the more
3:22
depleted our glycogen stores are the
3:24
longer it will take to replenish these
3:26
stores during the first 2 hours
3:28
following a session G oen replenishment
3:30
occurs at about 150% more quickly than
3:33
the normal rate and after 4 hours
3:35
returns to its normal rate the
3:37
recommendations for carbohydrates range
3:39
from 3 to 5 gram per kilogram per day
3:41
for very low intensity and more
3:43
skill-based training going up to 5 to 7
3:46
gram per kilogram per day for General
3:48
training needs and go up towards 8 to 12
3:50
gr per kilogram per day for more intense
3:52
training and endurance athletes if you
3:54
are going on a leisurely walk or doing
3:56
some gentle yoga carbohydrates are not
3:58
going to be needed in such quantities
4:00
but are still an important component of
4:02
the diet and should be providing at
4:04
least 45 to 50% of our overall energy
4:07
requirements with that percentage
4:08
shifting upwards with the more active we
4:10
are next up is
4:13
[Music]
4:15
protein protein requirements will very
4:18
much vary based on the intensity of
4:20
Sport the recommended daily intake of
4:23
protein is 75 G per kilogram of body
4:25
weight per day but these requirements
4:27
are increased for active individuals r
4:29
ranging from 1.4 to 2 G depending on the
4:32
type of sport it is thought that
4:34
strength and power-based exercises
4:36
increase protein requirements further
4:37
than endurance exercise so
4:39
recommendations for strength training
4:41
specifically are to aim for the higher
4:43
end of this range between 1.6 to 2 G per
4:46
kilogram per day there is less research
4:48
on protein requirements for sports that
4:50
are intermittent in nature like football
4:52
and basketball but protein intakes
4:54
within the range of 1.4 to 1.7 gr per
4:56
kilogram per day is recommended unlike
4:58
carbohydrates and fats protein is the
5:00
one macronutrient that we cannot store
5:01
in the body and so it is advised to aim
5:04
to include protein at regular intervals
5:05
throughout the day the body is in a
5:07
constant state of muscle protein
5:09
breakdown and repair but the rate of
5:11
this increases with exercise which
5:13
emphasizes the importance of protein
5:15
postwork
5:19
workout so how soon after workout should
5:22
you be consuming protein the rate of
5:24
muscle protein synthesis the process
5:26
where we build new muscle tissue is
5:28
highest within the first few hours after
5:30
exercise which is why it's recommended
5:32
to try to get 20 to 40 G to maximally
5:35
stimulate MPS this will support your
5:37
recovery and subsequent
5:39
performance however the rate remains
5:41
elevated for hours after this as
5:43
recovery is an ongoing process and
5:46
regardless of your goals protein is so
5:48
important to support your recovery so
5:50
that you can perform to the best of your
5:51
ability make sure you're prioritizing
5:53
protein in your meals regardless of how
5:55
Intense or not intense your training is
5:58
and what about fats
6:03
fats provide a source of energy which is
6:04
important for supporting energy
6:06
requirements which are even higher in
6:08
those who are active fats are also
6:10
essential for the production and
6:11
function of hormones the absorption of
6:13
nutrients such as vitamins a d e and K
6:16
and for providing structure to cell
6:17
membranes and tissues there are no
6:20
specific recommendations for fat intake
6:22
for athletes and the dietary
6:23
recommendations for fat for athletes is
6:25
pretty similar to the general guidelines
6:27
whilst fats can be used as fuel for
6:29
exercise they cannot be broken down as
6:31
quickly as carbohydrates and so for
6:33
high-intensity exercise carbohydrates
6:35
are the preferred fuel source the amount
6:38
of fat you should aim for will depend on
6:40
your sport and protein and carbohydrate
6:42
requirements as it is recommended that
6:44
once protein and carbohydrate needs are
6:46
covered the remaining energy should come
6:48
from dietary fats for those who
6:50
regularly train including sources of
6:52
omega-3 fatty acids or supplementing
6:54
with omega-3 may be beneficial for
6:56
supporting recovery from strength
6:57
training a recent study found that
6:59
omega-3 supplementation reduced muscle
7:02
stiffness and another study found that
7:04
omega-3 fatty acids consumed
7:05
post-workout resulted in pain reduction
7:08
48 Hours following
7:10
[Music]
7:13
exercise naturally when it comes to
7:15
Sports Nutrition we tend to focus on
7:17
macronutrients and micronutrients like
7:19
vitamins and minerals are often
7:21
overlooked exercise can cause increased
7:23
levels of oxidative stress which
7:25
produces free radicals and can cause
7:27
inflammation which can contribute to
7:29
impaired muscle repair and performance
7:31
antioxidants are molecules found in
7:33
fruit and vegetables and can help to
7:35
protect against free radical damage by
7:37
neutralizing free radicals vitamins a c
7:39
and e are all antioxidants and these can
7:42
be found mostly in plant foods like
7:44
fruits and vegetables nuts and seeds as
7:46
well as in some Dairy and in eggs you
7:48
can get all the antioxidants you need
7:50
through a balanced and varied diet and
7:51
it is actually not recommended to take
7:53
antioxidant supplements as these can
7:55
interfere with muscle repair and growth
7:58
[Music]
8:01
ideally we should be including fruits
8:03
and vegetables in every meal but
8:04
something to be aware of when training
8:06
at higher intensities is fiber intake in
8:08
the leadup to a session or an event
8:11
everyone is different but it is quite
8:12
common for athletes to experience
8:14
gastrointestinal symptoms like cramping
8:16
nausea or bloating during or after
8:18
training so it is recommended to limit
8:20
fiber intake around sessions to reduce
8:22
the risk of this for low intensity
8:24
Sports the effects of this might not be
8:26
as evident and as I mentioned everyone
8:28
is different so don't be afraid to play
8:30
around with timings and types of foods
8:31
to find what works for
8:33
[Music]
8:36
you another frequently overlooked aspect
8:39
of nutrition is hydration whilst the
8:42
intensity of a sport will impact sweat
8:43
losses so will other factors like
8:45
climate clothing and duration
8:48
dehydration can impact physical and
8:50
mental performance such as increasing
8:52
the perception of how hard exercise
8:54
feels and your concentration levels
8:57
dehydration can also lead to nausea and
8:58
other gast as intestinal problems during
9:00
and after exercise aiming for a clear or
9:03
pale yellow colored urine is a useful
9:05
way to measure adequate hydration and
9:07
depending on how much we sweat there is
9:09
a loss of both fluid and electrolytes
9:11
during training and it is important to
9:13
aim to remain hydrated during exercise
9:16
as losing just 2% of body weight due to
9:18
dehydration can significantly impact
9:21
exercise performance water is usually
9:23
sufficient for most low intensity
9:25
training sessions and having some food
9:27
after a session can help to restore
9:28
electrolyte levels
9:29
but as intensity and duration increases
9:31
this might not be enough and only
9:33
drinking water and not replacing
9:35
electrolytes after Intense or prolonged
9:37
sessions could lead to an imbalance in
9:39
sodium and fluid levels there's also
9:41
evidence that indicates that without
9:43
adequate hydration it is harder to
9:45
absorb carbohydrates if you're regularly
9:47
having gels or other carbohydrate
9:49
sources during a training session you
9:51
should be ensuring that you're remaining
9:52
hydrated to support the absorption and
9:54
to reduce the risk of GI related
9:57
symptoms so how have you been fueling
9:59
your sessions for more specific and
10:01
tailored advice to support your training
10:03
speak to a sports dietician or
10:05
nutritionist and for more great
10:07
evidence-based nutrition information be
10:09
sure to like this video and hit that
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subscribe button
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