The importance of Carbohydrates and Pasta The
importance of Carbohydrates and Pasta
in Sports and Physical Activity
Michelangelo Giampietro ‐ Erminia Ebner – Lorena Tondi World Pasta Day 2015
Scientific Consensus Conference on Healthy Pasta Meals
Which sports and d
which hi h
athlete ?
Michelangelo Giampietro – Erminia Ebner – Lorena Tondi
The importance of Carbohydrates and Pasta in Sports and Physical Activity
Milan, October 26, 2015
World Pasta Day 2015
Scientific Consensus Conference on Healthy Pasta Meals
What Nutrition for Sports ?
WELNESS
PHYSICAL
EFFICIENCY
and
Optimal Fitness
PHYSICAL
PERFORMANCE
Michelangelo Giampietro – Erminia Ebner – Lorena Tondi
The importance of Carbohydrates and Pasta in Sports and Physical Activity
Milan, October 26, 2015
World Pasta Day 2015
Scientific Consensus Conference on Healthy Pasta Meals
Health benefits of a Mediterranean diet
A traditional Mediterranean diet reduces the risk of :
H
Heart
di
disease
and
d strokes
k
T
Type
2 diabetes
di b
W i h gain
Weight
i
C
Cancer
off the
h colon
l and
d breast
b
It improves
i
physical
p
y
efficiency
ff
y
and sports performance
Michelangelo Giampietro – Erminia Ebner – Lorena Tondi
The importance of Carbohydrates and Pasta in Sports and Physical Activity
Milan, October 26, 2015
World Pasta Day 2015
Scientific Consensus Conference on Healthy Pasta Meals
Is the Mediterranean diet also for top level athletes?
p
The study regards the problem of the influence of the consumption of carbohydrates and
fats on sports performance. It is shown that with regard to an issue debated for decades,
there is not only the problem of what percentage these nutrients should have in the energy
balance, but above all the preferable type of fats or carbohydrates.
The problem is not just of quantity,
but also of quality.
From this point of view, the study
regards the role of the various types
off fatty
f tt acids,
id and
d the
th conceptt off the
th
glucose rate and glucose amount.
Finally, there is a description of the
" l " off the
"cycle"
th Mediterranean
M dit
di t,
diet
showing the optimal composition
of food not only for the training of
top level athletes, but also for
those who practice sports as
recreation and for those who do
not practice sports.
Michelangelo Giampietro – Erminia Ebner – Lorena Tondi
The importance of Carbohydrates and Pasta in Sports and Physical Activity
Milan, October 26, 2015
World Pasta Day 2015
Scientific Consensus Conference on Healthy Pasta Meals
JADA 2009 Mar; ; 109 (3): 509
JADA 2009 Mar
109 (3): 509‐
( )
‐527.
Med Sci Sports Exerc. 2009 Mar; 41(3):709‐‐31
Med Sci Sports Exerc. 2009 Mar; 41(3):709
Michelangelo Giampietro – Erminia Ebner – Lorena Tondi
The importance of Carbohydrates and Pasta in Sports and Physical Activity
Milan, October 26, 2015
Scientific Consensus Conference on Healthy Pasta Meals
Exerccise time (min)
World Pasta Day 2015
Mixed diet
High carbohydrate diet
Low carbohydrate diet
Muscle glycogen (g/kg muscle)
For several years it is known that , in the sports of long duration (greater than 40‐60 minutes) the ability to maintain long a high aerobic performance is directly proportional to muscle glycogen concentration present at the beginning of the race
Michelangelo Giampietro – Erminia Ebner – Lorena Tondi
The importance of Carbohydrates and Pasta in Sports and Physical Activity
Milan, October 26, 2015
World Pasta Day 2015
Scientific Consensus Conference on Healthy Pasta Meals
Training diet
Training diet
E
Every
day
Competi
Competi‐‐
tions
and g
games
Michelangelo Giampietro – Erminia Ebner – Lorena Tondi
Recovery
eco ery diet
Before
‐ Days before
competitions
‐ “Razione d’attesa”
During
W t B
Beverages
B
g
‐ Water or Beverages
Water or ‐ Foods and Snacks
and Snacks
After
The importance of Carbohydrates and Pasta in Sports and Physical Activity
‐ Water recovery
Water recoveryy
‐ Energy and nutrients recovery
Milan, October 26, 2015
World Pasta Day 2015
Scientific Consensus Conference on Healthy Pasta Meals
CAREFUL DIET for SPORTSPEOPLE
DAILY ENERGY NEEDS (D.E.N.)
• CARBOHYDRATES = 55-65 % D.E.N. (80 % complex,
20 % simple)
• PROTEINS = 12-15 % D.E.N. ( 1,0-1,5 - max 2 g/Kg b.w.)
55 % animal protein
• LIPIDS = 25
25-30
30 % D.E.N. preference for vegetable
sources (unsaturated f.a.: oleic ac.;
y acids).
)
n-3 and n-6 essential fatty
EXTRA VIRGIN OLIVE OIL
Michelangelo Giampietro – Erminia Ebner – Lorena Tondi
The importance of Carbohydrates and Pasta in Sports and Physical Activity
Milan, October 26, 2015
World Pasta Day 2015
Scientific Consensus Conference on Healthy Pasta Meals
Fabbisogno glucidico
g g
Med Sci Sports E
Exerc.
erc 2009 Mar; 41(3):709-31
41(3) 709 31
JADA 2009 Mar; 109 (3): 509-527.
Michelangelo Giampietro – Erminia Ebner – Lorena Tondi
The importance of Carbohydrates and Pasta in Sports and Physical Activity
Milan, October 26, 2015
World Pasta Day 2015
Scientific Consensus Conference on Healthy Pasta Meals
ENERGYSUBSTRATES AVAILABILITY
Storage
Capacity
Power
CARBOHYDRATES
• blood glucose ≈ 10 g
SMALL
HIGH
FATS
• adipose tissue ≈ 9,000 g
GREAT
• hepatyc
p y g
glycogen
y g
≈ 80-100 g
• muscle glycogen ≈ 300-400 g
LOW
• muscle
l tissue
ti
≈ 500 g
PROTEINS
Michelangelo Giampietro – Erminia Ebner – Lorena Tondi
The importance of Carbohydrates and Pasta in Sports and Physical Activity
Milan, October 26, 2015
World Pasta Day 2015
Scientific Consensus Conference on Healthy Pasta Meals
Fabbisogno glucidico
Australian Sports Commission
www.ausport.gov.au/ais/nutrition
Michelangelo Giampietro – Erminia Ebner – Lorena Tondi
The importance of Carbohydrates and Pasta in Sports and Physical Activity
Milan, October 26, 2015
World Pasta Day 2015
Scientific Consensus Conference on Healthy Pasta Meals
Pasta di semola 100 g raw
Energy
Proteins
Fatts
CHOs
Starch
h
Soluble
Michelangelo Giampietro – Erminia Ebner – Lorena Tondi
=
=
=
=
=
=
353 kcal
10,9
, g
1,9 g
79,1 g
68 1 g
68,1
4,2 g
The importance of Carbohydrates and Pasta in Sports and Physical Activity
Milan, October 26, 2015
World Pasta Day 2015
Scientific Consensus Conference on Healthy Pasta Meals
Pasta is one of the best food choices for athletes,, because if
lightly seasoned and cooked "al dente", it is easily digested and
provides a good amount of energy, much of the form of
complex
l carbohydrates.
b h d
Michelangelo Giampietro – Erminia Ebner – Lorena Tondi
The importance of Carbohydrates and Pasta in Sports and Physical Activity
Milan, October 26, 2015
World Pasta Day 2015
Scientific Consensus Conference on Healthy Pasta Meals
Fabbisogno proteico
g p
Protein
Pr
t in recommendations
r
d ti
f r endurance
for
d r
andd strength
tr th trained
tr i d
athletes range from 1.2 to 1.7 g/kg body weight.
Th
These
r mm nd d protein
recommended
pr t in intakes
int k can
n generally
n r ll be
b met
m t
through diet alone, without the use of protein or amino
acid supplements.
supplements
Energy intake sufficient to maintain body weight is
necessary for optimal protein use and performance.
performance
Med Sci Sports Exerc.
Exerc 2009 Mar; 41(3):709-31
41(3):709 31
JADA 2009 Mar; 109 (3): 509-527.
Michelangelo Giampietro – Erminia Ebner – Lorena Tondi
The importance of Carbohydrates and Pasta in Sports and Physical Activity
Milan, October 26, 2015
World Pasta Day 2015
Scientific Consensus Conference on Healthy Pasta Meals
NUTRITION for increase
l
lean
b d mass
body
•
D.E.N. 200
200‐‐500 kcal/day
500 kcal/day
• CHO (30
(30‐‐50 50 g) g) and and PROTEIN
PROTEIN (5‐
(5‐10 g
10 g) ) SNACK
SNACK
BEFORE TRAINING FOR:
BEFORE TRAINING FOR:
catabolism induced by exercise
• CHO (80‐
(80‐120 g) 120 g) and and PROTEIN MEAL (15‐
15‐40 g) WITHIN 2 HOURS AFTER TRAINING FOR : anabolic hormonal profile (window)
glycogen resynthesis
[R.B. Kreider, Sports Med. 1999, 27 (2): 97‐110]
Michelangelo Giampietro – Erminia Ebner – Lorena Tondi
The importance of Carbohydrates and Pasta in Sports and Physical Activity
Milan, October 26, 2015
World Pasta Day 2015
Scientific Consensus Conference on Healthy Pasta Meals
Fabbisogno glucidico
1/2
Australian Sports Commission
www.ausport.gov.au/ais/nutrition
Michelangelo Giampietro – Erminia Ebner – Lorena Tondi
The importance of Carbohydrates and Pasta in Sports and Physical Activity
Milan, October 26, 2015
World Pasta Day 2015
Scientific Consensus Conference on Healthy Pasta Meals
Fabbisogno glucidico
2/2
Australian Sports Commission
www.ausport.gov.au/ais/nutrition
Michelangelo Giampietro – Erminia Ebner – Lorena Tondi
The importance of Carbohydrates and Pasta in Sports and Physical Activity
Milan, October 26, 2015
World Pasta Day 2015
Scientific Consensus Conference on Healthy Pasta Meals
NUTRITION for COMPETITIONS
Optimum Hydration (100 g pasta raw = 200 g cooked
100 g water)
water
• Optimal Reserves of glycogen
(muscle and liver)
High
g
digestibility
• Prevent Hypoglycemia
• Minimize any condition of
gastrointestinal “distress”
• Minimum intake of lipid
Michelangelo Giampietro – Erminia Ebner – Lorena Tondi
Glycogen
S
Supercompensation
(extra virgin olive oil, raw)
The importance of Carbohydrates and Pasta in Sports and Physical Activity
Milan, October 26, 2015
World Pasta Day 2015
Scientific Consensus Conference on Healthy Pasta Meals
Dopo l’attività fisica
p
After exercise,, ddietaryy ggoalss are to p
provide
v d adequate
q
fluids,,
electrolytes, energy, and carbohydrates to replace muscle
glycogen
g
y g and ensure rapid
p recovery.
y
A carbohydrate intake of approximately 1.0-1.5 g/kg body
weight
g during
g the first 30 min and again
g everyy 2 h for 4-6 h
will be adequate to replace glycogen stores.
Protein consumed after exercise will p
provide amino
acids for building and repair of muscle tissue.
Med Sci Sports Exerc. 2009 Mar; 41(3):709-31
Michelangelo Giampietro – Erminia Ebner – Lorena Tondi
JADA 2009 Mar; 109 (3): 509-527.
The importance of Carbohydrates and Pasta in Sports and Physical Activity
Milan, October 26, 2015
World Pasta Day 2015
Michelangelo Giampietro – Erminia Ebner – Lorena Tondi
Scientific Consensus Conference on Healthy Pasta Meals
The importance of Carbohydrates and Pasta in Sports and Physical Activity
Milan, October 26, 2015