Sports Nutrition

• It's always recommended to consult with a healthcare provider or a registered dietitian before making significant changes to your diet.
• This process doesn't require oxygen and is used for short, intense activities like sprinting or weightlifting.
• This process is highly efficient in producing ATP but takes a bit more time than the initial breakdown of ATP or creatine phosphate.
• This is particularly true during aerobic exercise, such as jogging or cycling, where the body relies on a combination of carbohydrates and fats for fuel.
• Some potential benefits of a ketogenic diet include:
• Low Carbohydrates: Carbohydrate intake is restricted, typically to less than 50 grams per day, or even lower in some cases, to deplete the body's glycogen stores and promote the production of ketones.
• Stabilized Blood Sugar Levels: By limiting carbohydrates, the diet may help stabilize blood sugar levels, making it beneficial for some individuals with type 2 diabetes.
• Improved Mental Clarity: Some people report improved mental focus and clarity when in a state of ketosis.
• Fatty acids can enter the mitochondria to undergo beta-oxidation, a series of chemical reactions that yield acetyl-CoA, which enters the citric acid cycle and contributes to the production of ATP.
• The body uses a combination of macronutrients (carbohydrates, fats, and proteins) to meet its energy needs.
• High Fat: Generally, about 70-80% of daily calories come from fats, including sources like avocados, nuts, seeds, oils, butter, and fatty fish.
• The typical macronutrient composition of a ketogenic diet is characterized by:
• The reduction in carbohydrate intake forces the body to rely on fats for energy, leading to the production of ketones through the breakdown of fatty acids.
• Ketones can be used as an alternative fuel source for the brain and other tissues when glucose (derived from carbohydrates) is limited.