Exercise nutrition - General exercise & Isotonic drinks

General exercises refers to people who participate in lower intensity training, this is where glycogen is possibly lost and greater amounts of fat will be used. There are also guidelines regarding general exercise. These are to aim to stay within the energy balance, not mixing high carbs with high fat though try to provide energy that can be metabolised, smaller portions and also having meals often favour the oxidation of the nutrients, the micronutrients should be high, aim to create an energy deficit of 250 calories if trying to lose body fat, also fulfil carbohydrate needs (moderate/low GI foods), EFA's should be eaten in balance, must include adequate protein and also fibre should be high.

Isotonic drinks replace the fluid and provision of fuel which comes in the form of carbohydrates. This can help to maintain reasonable hydration and provide a faster rate of absorption. They have electrolytes/salts lost through increased sweating during exertion which are all necessary. However, isotonic drinks sometimes have artificial sweeteners added to them. It can also be recommended to create your own sports drinks which you would do by: dissolving 60g of glucose into 1 litre of water and then adding a fifth of a teaspoon of unprocessed natural salt. You can also mix 500ml of water with 500ml of fruit juice (unsweetened) and then adding a fifth of a teaspoon of unprocessed salt which is natural.

Exercise nutrition - Fueling aerobic & anaerobic sport

Different exercise routines need different nutritional recommendations such as aerobic training needs fuel which can be provided by carbs, fat and also protein. A larger amount of fat will be used for energy whilst working at lower intensities. Carbohydrates will be used as fuel more when the intensity of the exercises intensify.

The use of combined food as well as sports drinks/water/protein shakes, sole reliance on protein shakes or sports drinks or even the use of food alone will require much needed knowledge for the serious exerciser.

The aerobic system is able to use carbs and also fats to fuel activity whilst the lactate (anaerobic) system uses just carbs. We become more anaerobic the higher the intensity of the exercise meaning more carbs are used.

It has been shown that 58% of total work is contributed to through anaerobic work during a cross country run lasting for 5 miles. Also, it has been proven that the aerobic system contributed 40% of energy. This was during a half minute sprint. A 1 minute sprint used 50% energy and a 2 minute sprint used 65% energy. During these tests, it was shown that during the 100m sprint, men used 21% aerobic energy and 79% anaerobic energy and for the 200m sprint 28% aerobic energy was used whilst 72% anaerobic energy was used. In women it was 25% aerobic energy and 75% anaerobic energy in the 100m sprint, also 33% aerobic energy and 69% anaerobic energy was used in the 200m sprint.