NUTRITIONAL

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CARBOHYDRATE FEEDING
ü Carbohydrate (CHO) feeding often in the form of glucose, dextrose or honey.
ü Pre-exercise CHO feedings have improved endurance performance, even when serum
insulin levels are increased at the start of exercise.
ü Carbohydrates feeding are most effective in well-trained athletes when exercise duration
exceeds three hours.
ü In moderately trained people, CHO feeding may be effective in events lasting as little as 1 ½
hours. Ivy(1998) also found that the addition of protein to carbohydrate supplement may
also increase the rate of glycogen storage due to the ability of protein and carbohydrate to
act synergistically an insulin secretion.
VITAMINS
ü Substances needed in very small quantities.
ü Water-soluble (coenzymes that cause chemical reactions), Fat-soluble vitamins (stored in
greater quantity)

B VITAMINS
ü Include thiamin, riboflavin, niacin, pyridoxine, pantothenic acid, cobalamin, folacin and biotin
ü Cobalamine (Vitamin B12) most popular ergogenic aids in sports.

A. Thiamine (Vitamin B1). Thiamin level in human blood and liver decrease with intense
exercise training.
B. Riboflavin (Vitamin B2). Exercise decreases riboflavin in blood. These effects increase
with exercise intensity and duration. Riboflavin particularly important if you're doing high-
intensity training that causes metabolic stress. Research shows getting more vitamin B2
before and during endurance exercise can reduce post-training muscle pain and soreness
and facilitate early functional recovery
C. Niacin (Vitamin B3). Niacin also known as nicotinic acid or nicotinamide, decreases
endurance performance. It inhibits fatty acid mobilization and speeds glycogen depletion
during endurance exercise. Using Niacin as an ergogenic aid is contraindicated.
D. Pyridoxine (Vitamin B6). It is a water-soluble vitamin found naturally in many foods.
Pyridoxine levels in blood decrease with exercise, particularly when subjects are on a low-
carbohydrate diet.
E. Cobalamin (Vitamin B12). Vitamin B12 also known as cobalamin is available in two forms
termed as adenosyl cobalamin and methyl cobalamin which are coenzymes responsible for
DNA synthesis, metabolism, neurological functioning majorly. To improve performance,
ergogenic aids are very vital for athletes in which B12 plays a vital role. Sleep is also an
important aspect for recovery in athletes. Vitamin B12 plays a role in the production of
melatonin, which enhances good quality sleep, a stabilized mood and motivation allowing
the much-needed recovery to occur.
F. Vitamin C. lso known as ascorbic acid, is necessary for the growth, development and
repair of all body tissues. It's involved in many body functions, including formation of
collagen, absorption of iron, the proper functioning of the immune system, wound healing,
and the maintenance of cartilage, bones, and teeth.