Merna Salah p1 athletics د حاتم البيطار زويل اكاديمي.pdf

https://www.youtube.com/@drhatemelbitar
https://www.facebook.com/drhatemnutritiondiploma01005684344/
https://www.facebook.com/hospitaldrhatem/
http://bit.ly/2xzMIlo
📞 01202389028
📞 01005684344
#دحاتم_البيطار
https://64a832848a05c.site123.me/
https://64a9fcd1e98aa.site123.me/
#دكتور_حاتم_البيطار
#دحاتم_البيطار
#timodentist
#drhatem_elbitar
#محاضر_طبي
#مكافحة_العدوي
#الزمالة_المصرية
#دكتور_اسنان
#الهرم_الغذائي
#ادارة_المستشفيات
#أقوي_اعتماد_في_مصر
#الغذاء_الصحي
#دبلومة_التغذية
#الغذاء
#دحاتم_البيطار
#الغذاء_والتغذية
📞01005684344
💬 واتس 01202389028
#دكتور_حاتم_البيطار
#دحاتم_البيطار
#timodentist
hatem elbitar
مكافحة العدوي
ادارة المستشفيات
الزمالة المصرية
دكتور اسنان
الهرم الغذائي
ادارة المستشفيات
الغذاء الصحي
دبلومة التغذية
الغذاء
البيطار استشاري
slides
الغذاء والتغذية
📞01005684344
💬 واتس 01202389028


Dr Hatem ElBitar
د حاتم البيطار
أستشاري وجراح أسنان
زميل الزمالة المصرية
محاضر ادارة المستشفيات ومكافحة العدوى
01005684344
#دحاتم_البيطار

1. ثحب\تنمنيسا
مقر
بردتملا نم: دمحم حلاص انريم
متاح د فارشا تحتراطيبلا
01005684344
نييضايرلا ةيذغت رضاحم
ةلماشلا ةيذغتلا مولبد

2. Introduction
Nutrition plays a crucial role in athletic performance, with carbohydrates being
a key nutrient for providing energy during exercise. Carbohydrates are stored in
muscles as glycogen and are the primary fuel source for high-intensity
activities. Adequate carbohydrate intake before, during, and after exercise can
enhance performance and recovery.

3. What are Carbohydrates?
Carbohydrates are macronutrients that provide energy.
They are classified as simple (sugars) and complex (starches and fibers).
Examples of carbohydrate-rich foods: Examples include fruits, vegetables, whole
grains, legumes, and dairy products.

4. Carbohydrates and Energy Production
Metabolism of carbohydrates into glucose: Carbohydrates are broken down into
glucose during digestion, absorbed into the bloodstream, and used for energy or
stored as glycogen.
Role of glucose in providing energy for physical activities: Glucose is a primary
source of energy for muscles during exercise.

5. Glycogen Storage and Utilization
Storage of excess glucose as glycogen: Excess glucose is stored as glycogen in the
liver and muscles for later use.
Glycogen's role in sustaining prolonged physical activity: Glycogen stores provide
energy during prolonged exercise when blood glucose levels drop.

6. Carbohydrates in Endurance Sports
Importance of glycogen stores for endurance athletes: Adequate glycogen stores are
crucial for endurance athletes to sustain performance during long-duration
activities.
Carbohydrate intake before/during endurance events enhances performance:
Consuming carbohydrates before and during endurance events helps maintain blood
glucose levels and delays fatigue.

7. Pre-Event Carbohydrate Loading
Carbohydrate loading and benefits: Carbohydrate loading involves increasing
glycogen stores before an event to enhance endurance performance by delaying
fatigue.
Strategies for effective carbohydrate loading before a marathon: Gradually increase
carbohydrate intake leading up to the event while tapering exercise to maximize
glycogen stores.

8. During-Event Carbohydrate Intake
Maintaining blood glucose levels during endurance events: Regular consumption of
carbohydrates during endurance events helps sustain energy levels and
performance.
Recommendations for carbohydrate consumption during marathons: Consume
easily digestible carbohydrates like gels, sports drinks, or bars throughout the race
to maintain energy levels.

9. Post-Event Recovery
Role of carbohydrates in post-event recovery: Carbohydrates aid in replenishing
glycogen stores post-event, promoting muscle recovery and preparing for
subsequent performances.

10. Elite Marathon Runners
 Example of an elite marathon runner's carbohydrate strategy:
Elite runners often consume a mix of gels, sports drinks, and whole foods
strategically timed before and during races to optimize performance.

11. Common Myths and Misconceptions
Addressing common myths about carbohydrate consumption: Debunk
misconceptions about carbs being solely responsible for weight gain or hindering
athletic performance.
Importance of carbohydrates for all athletes: Carbs are essential for fueling
workouts, optimizing performance, and supporting recovery in athletes across
various sports disciplines.

12. Practical Tips for Athletes
Practical advice for incorporating carbohydrates into an athlete's diet: Include a
variety of whole grains, fruits, vegetables, and legumes to meet carb needs while
also considering individual preferences and tolerances.
Tailoring carbohydrate intake to individual needs/sports: Adjust carb intake based
on training volume/intensity, body composition goals, sport-specific demands, and
personal preferences.

13. Conclusion
Carbohydrates play a fundamental role in fueling athletes, particularly those
engaged in endurance sports like marathons.
As a primary energy source, carbohydrates are crucial for maintaining blood
glucose levels, optimizing glycogen stores, and sustaining prolonged physical
activity. The strategic intake of carbohydrates before, during, and after endurance
events can significantly enhance performance, delay fatigue, and promote recovery.
By incorporating a balanced variety of carbohydrate-rich foods into their diet,
athletes can ensure they meet their energy needs, support their training demands,
and achieve their performance goals.
 Understanding and tailoring carbohydrate intake to individual needs is essential for
maximizing athletic potential and maintaining overall health.

14. References
Betts, J. A., & Williams, C. (2010). Short-term recovery from prolonged exercise:
Exploring the potential for protein ingestion to accentuate the benefits of
carbohydrate supplements. *Sports Medicine*, 40(11), 941-959.
https://doi.org/10.2165/11536900-000000000-00000
 Burke, L. M., Hawley, J. A., Wong, S. H., & Jeukendrup, A. E. (2011).
Carbohydrates for training and competition. *Journal of Sports Sciences*,
29(sup1), S17-S27. https://doi.org/10.1080/02640414.2011.5854732.
Cermak, N. M., & van Loon, L. J. C. (2013). The use of carbohydrates during
exercise as an ergogenic aid. *Sports Medicine*, 43(11), 1139-1155.
https://doi.org/10.1007/s40279-013-0079-03.
Jeukendrup, A. E. (2010). Carbohydrate and exercise performance: The role of
multiple transportable carbohydrates. *Current Opinion in Clinical Nutrition and
Metabolic Care*, 13(4), 452-457. https://doi.org/10.1097/MCO.0b013e32832e1b1f5.
Thomas, D. T., Erdman, K. A., & Burke, L. M. (2016). Position of the Academy of
Nutrition and Dietetics, Dietitians of Canada, and the American College of Sports
Medicine: Nutrition and athletic performance. *Journal of the Academy of
Nutrition and Dietetics*, 116(3), 501-528.
https://doi.org/10.1016/j.jand.2015.12.0064.