fredag 24 februari 2023

Veckans Podcast-avsnitt! v. 8

 Sweat Elite Podcast

Avsnitt: #91 - Taryn Richardson - Improve Your Performance By Improving Your Diet

Längd: 53:12

Släpptes: 2022-12


Något jag tycker är väldigt intressant att lära mig mer om är hur nutrition kan förbättra prestationsförmågan. Taryn Richardson är en av Australiens ledande sportnutritionister. Jag har plockat ut lite stycken ur Podcasten som jag tyckte var extra intressanta, men hela podden sätter jag en rek på. Det kan dock bli rätt nördigt och de går inte på molekyl-nivå.


Q: What are some of the more common mistakes you see athlete make, or situations where athletes is clueless about something that can really help them a lot?

A: The mistakes range all over the board from age group athletes to the elites. The bread and butter of sport nutrition is the meals Pre training, During training and Post training. Make that right first. Thats when you are gonna get the most bang for your buck out of your session. 

Q: When you say that people often neglect recovery, what are some of the ways more specifically that they might neglect that. Is it a lack of protein after training, or is it not fuelling enough carbohydrate during or something like that?

A: All of the above. And timing as well. We have this window of opportunity after exercise. Eat relatively close to exercise, within 30-45 minutes, because at 60 minutes, thats when all the recovery hormones and enzymes and our pathways for glycogen resynthesis and all that stuff, muscle protein and muscle repair. We want those building blocks ready for that process to be in the system, so you’ve eat it, chew it, you gotta digest it in your stomach and then absorb it into the blood stream via the small intestant. That small process has to happen and be ready in time to that peak 60 minutes after exercise. 

You have to get enough:

  • Protein - Repair

  • Carbohydrate - Refuel

  • Rehydrating with water 

  • Revitelave - Vitamins (fruits, vegetables)





These are the different types of carbohydrates. They are simple sugars. All of these carbohydrates, bread, rice, pasta gest broken down to these simple molecules, into glucose. 

So a lot of sport nutrition products have glucose, gructose and maltodextrin in them, and it’s just a different kind of carbohydrate, they behave a little differently. Glucose is one molecule, called “monosacaride” (mono = one) a single molecule of glucose. That single molecule does not need any digestion, it does not need to break a full chain of molecules apart, so a lot of our foods gets broken down into glucose. It is our main type of energy and we store it in our bodies like glycogen. Glucose has its own transporter (STLT1 transporter) into the cells and it can only absorb one gram a minute, so 60 grams of glucose per hour. Then we get fructose, which is another monosacaride, so a single unit and we can fint it in many of our fruits or juice or honey. It is often the second ingredient in the sport nutrition products. Fructose has it’s own transporter as well the GLUT5 transporter. And it can run simontainously as the glucose one. The glucose transporter maxes out and you can’t take in any more carbs from glucose, whereas fructose can just keep going. Now we se about 120 grams of glucose AND fructose in an hour.

The third suger is maltodextrin. It is a polysackaride (poly = many). It is very quickly absorbed, as fast as glucose even though it is a more complex structure. It is less sweet which is where we see sports nutrition products now. It seems to be more gentle with the stomach as well. 

Carb loading

Carb loading is definitely not just eating a bowl of pasta the day before the event. It does not come anywhere near what you feel like with an glycogen fuelled tank. It does take a while for carbohydrate to digest and be packaged up and stored in our muscles like glycogen. We actually store it in a ratio of 1/3 with water, so you are gonna add some weight carb loading. It is extra carbohydrate in your muscle, added with 3 grams of extra water (per gram of carb). You wanna do it for a day or two from your event, and that would be sufficient (depending on who you are and what your event is). 

The better you are, the faster you use that muscle glycogen as well. You are just so good and efficient at this process, and you’ve probably a higher carbohydrate oxidation rate. We want to be having a really high carbohydrate foods for a couple of days leading in to your event. When increasing your carbohydrate intake you wanna decrease your fiber intake. 

“I would carbohydrate load for about 36-48 hours before the race. The focus would be on fructose and maltodextrin and to exclude fiber”.

The five main food groups that has carbohydrate in them:

  • Bread and cereal (rice, pasta, noodles, breakfast cereal etc)

  • Fruits (fresh fruit including dried fruits and juice

  • Vegetables (potatoes, corn, cale, root veggies)

  • Diary (Milk, youghurt etc)

  • Legumes (beans)

  • …And of course in junk food

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