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14 NUTRITION
Nancy M DiMarco, PhD, RD, LD
Eve V Essery, BS, PhDcINTRODUCTION- Athletes who eat a healthy diet and practice good
lifestyle habits perform at peak output, recover more
quickly, and reach goals faster. - This chapter focuses on fuel utilization during exercise,
the general dietary needs of competitive individuals,
carbohydrate loading for glycogen resynthesis, mainte-
nance of muscle mass, beneficial ergogenic aids, and
some dietary supplements, including energy bars.
FUEL UTILIZATION- Duration, frequency, and intensity of exercise deter-
mine the amount of energy expended during activity,
and the type of activity performed determines the pre-
dominant energy pathway used (Romijn et al, 1993;
Weber, 1996). - Three energy pathways are used for muscular work,
including two anaerobic and one primarily aerobic
pathways (Powers and Howley, 1990):
1.The power pathwayis used during high intensity
events lasting no longer than 4 s. Adenosine tri-
phosphate(ATP) and creatine phosphate within the
muscle provide the readily available energy for
activity. Examples of activities that use the power
pathway include the lean and jerk in weight lifting
or a fast break in basketball.
2. The speed pathwayis used for events lasting 4 to
60 s. The major substrates used in this pathway are
glucose and muscle glycogen, which are rapidly
metabolized anaerobically through the glycolytic
cascade. Typical events include track events of less
than 400 m or swimming events less than 100 m.
Approximately 25–35% of muscle glycogen stores
are used during a single 30-s sprint or resistance
exercise bout. Further, if an individual is partici-
pating in repeated sprints, muscle glycogen is
depleted with each sprint.
3. Neither the power nor the speed pathways can pro-
vide sufficient energy for the muscles to contract at a
very high rate for events lasting longer than ~2 min.
4. The endurance pathwayis used for events lasting
longer than 2 min. The major substrates for this path-
way include glycogen (from the muscle and liver),
fat (from the muscle, blood, and adipose tissue), as