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Advanced Nutrition > Acute weight loss, recovery, and competition nutrition > Flashcards

Acute weight loss, recovery, and competition nutrition Flashcards

1
Q

Weight division sports

A

combat sports - judo, boxing, wrestling, taekwondo, karate - even playing field by reducing size and/or reach differentials between opponents

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2
Q

Time interval between weigh in and competition

A

differs - at least a recovery period of 3 and up to 24 hours

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3
Q

acute weight loss

A

hours and day before weigh in to qualify for a division lower than their day to day, then attempt to reverse the physiological disturbances during recovery

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4
Q

Weigh making would be good if …… but ……

A

if tactics are sensibly implemented, adequate recovery opportunities and it it wasnt illegal - but it impairs performance and health, is viewed as against the spirit of sport and severe health consequences including death

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5
Q

where do athletes get info

A

not educated nutrition professionals - their coaches, trainers and other athletes

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6
Q

What do athletes want from AWL

A

real/perceived physical advantages, self confidence, focus, discipline, and professionalism among others - big part of combat sport

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7
Q

how much do fighters lose the week before weigh in?

A

> 5%

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8
Q

evidence between post weight in weight regain and competition success

A

indirect but suboptimal in terms of health and performance - no ideal AWL target but need to raise recognition

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9
Q

starting point prior to AWL

A

represent BM associated with a fully hydrated, well-nourished state - plenty of opportunity for meaningful manipulation of gut content and body water

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10
Q

further caveats for AWL

A

available recovery period allowing refueling and rehydration, understanding that AWL means a short term departure from sound nutrition plan

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11
Q

3 ways of AWL

A

gut content manipulation
body water manipulation
sweating methods

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12
Q

gut content manipulation - 4

A

food and fibre restriction

  • 35% reduction in energy intake during week prior
  • fasting day prior
  • laxative/bowel prep
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13
Q

how long does it need to restore fluid balance

A

less than 4 hours

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14
Q

body water manipulation - 6

A 
60-65% is water 
water loading 
fluid restriction 
glycogen depletion (low carb and glycogen depleting training) 
spitting 
diuretics
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15
Q

sweating methods - 2

A 
active sweating (exercise induced) - vapour impermeable suits 
passive sweating (thermoregulatory like sauna, hot bath, heated rooms)
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16
Q

techniques on acceptable BM loss with min effect on performance decrements

A

emptying GI and reducing body water - adaption of low fibre/residue carb sources for 24-96 hours

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17
Q

how to temporarily reduce bound water

A

decrease sodium intake and muscle glycogen stores - then passive and active sweating but this can cause performance impairment

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18
Q

adequate restoration

A

more than 12 hours - shorter ones with combat sports or the requirement for multiple weigh ins require a more conservative approach

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19
Q

greater BM during competition

A

benefit to varying degrees - (grappling) judo and wrestling and MMA involve manipulation of opponents BM but (striking) boxing and taekwondo you need tactical movements of your own BM - BM diff not as important as you need speed, speed endurance and flexibility - height/reach advantage is beneficial

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20
Q

grapplers

A

maximize strength and power at a given BM, AWL to qualify for a lower weight then maximise BM regain prior to competition.
throws and take downs

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21
Q

recovery from AWL

A

benefits from weight making will only be realized if they can minimize impacts from AWL by reversing associated physiological disturbances - rehydration, glycogen restoration and management of GI distress

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22
Q

taekwondo consideration - 2

A

evening before comp

increased BM not beneficial

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23
Q

wrestling consideration - 4

A

evening/day before comp weigh in
no additional weigh in
increased BM and strength beneficial
maintain BM 5-8% above weight division a week before comp

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24
Q

Judo considerations - 4

A

evening before comp weigh in
random weight checks morning of - no more than 5% gain above weight division
increased BM, strength, and power
maintain 5-6% BM above weight division 1 week before comp

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25
Q

boxing consideration - 2

A

general weigh in first day of comp for all athletes

effects of increased BM and anthropometric qualities on performance unclear

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26
Q

2% BM loss

A

detectable effects on motor skills, cognitive performance and sports specific movement patterns

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27
Q

Rehydration after weigh in

A

initial bolus of 600-900ml - 600 immediately if dehydration is >3% of BM - additional boluses at regular intervals intervals to maintain increased gastric volume

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28
Q

To compensate for continued urine losses

A

125-150% of fluid deficits need to be consumed post dehydration activity

29
Q

thermoregulatory and/or exercise induced sweat losses incur

A

loss of electrolytes - Na and Cl - replacements of these needed to restore plasma osmolality and volume

30
Q

ORS

A

oral rehydration solutions (50-90mmol/L) - if hypohydration is significant and recovery period is short - valuable strategy to adress fluid and electrolyte replacement simultaneously

31
Q

glycogen restoration and combat sports

A

persistent high-intensity output - mod glycogen unlikely to be performance limiting but anaerobic lasting about 5 mins may be impaired following glycogen depletion

32
Q

Recommendations to restore glycogen

A

5-7g/kg/day

7-10 for ones in mod volume training

33
Q

why is there such a range for post training glycogen restoration recommendations?

A

tapered training and carb loading - sufficient competition fuel and super compensation of glycogen to maximize BM gain

34
Q

GI management after weigh in

A

limiting/not overeating fibre rich foods esp for boxers who have limited recovery time and multiple weigh ins

35
Q

precomp nutrition

A

improve carb availability hours before exercise - improves performance in endurance, strength/power events involving repeated intense efforts

36
Q

repeated high intensity and precomp nutrition

A

> 1g/kg BM Carbs hours before exercise

37
Q

caffeine supplementation and mouth rinsing with carb based solution or food

A

aide performance during times of low carb availability

38
Q

mouth rinsing

A

increase corticomotor activity and/or reduce perception of effort

39
Q

ergogenic effects of caffeine - 3

A

extensive - enhacement of cognitive attributes (alertness, short term recall, reaction time) and performance in endurance and high intensity intermittent sports protocols - decreased ratings of perceived exertion

40
Q

How to plan for BM

A

long term planning for ideal weight division - BM management and develop routines with AWL/recovery and comp prep. prep and assess recovery requirements ahead of time so recovery starts asap.

41
Q

weeks to months prior to key competition

A

develop and implement chronic BM management plan

42
Q

optimal nutrition practices for comp depends on - 4

A

specific AWL strategies used
recovery time available
ind preferences and routines around performance nutrition
strategic purpose of acute and chronic BM manipulation

43
Q

lightweight rowing weigh in

A

2 hours prior to comp

44
Q

weighlifting weign in

A

2 hours prior to comp

45
Q

karate weigh in

A

evening before

46
Q

MMA weigh in

A

day prior (24-36 hours)

47
Q

things in your colon weigh

A

1kg

48
Q

why decrease fibre

A

decrease bulk

49
Q

location of water

A

2/3 intracellular, 1/3 interstitial and blood

50
Q

glycogen stores and water

A

2000g, 3g of water with each

51
Q

why is active sweating better and why does it stop working

A

maintains osmolarity in your blood - after you deplete 7 % of water you dont really produce sweat anymore

52
Q

water loading

A

consumption of large fluid volumes for several days prior to fluid restriction

53
Q

does water loading work?

A

100ml/kg vs 40ml/kg water for 3 days prior to 1 day of fluid restriction
100 increased total fluid loss and acute weight loss

54
Q

hyponutremia

A

too much water loading - swelling in your brain as you dont have enough sodium to retain the water

55
Q

10 adverse physiological effects of hypohydration

A 
similar to heat exhaustion of 38.5-40 degrees 
impaired thermoregulation 
nausea 
vomiting 
headaches 
fainting - low BP to brain 
cognitive impairment 
cramping 
seizures
renal failure - no profusion 
cardiac arrest
56
Q

2 adverse phiological effects of glycogen depletion

A

cognitive impairment

compromised immunity

57
Q

psychological benefits of weight cutting in combat sports 3-9

A

sports identity - belonging, professionalism, prestige
mental diversion - self discipline, control, focus, prep
mental advantage - self confidence, signal power

58
Q

competitive success vs post weigh in weight gain in Judo athletes

A

winners gained more post weigh in weight

59
Q

will an AWL of 5-8% be hazardous to health?

A

perhaps

60
Q

multi ay competition weight loss requirements

A

less than 3% BM

61
Q

in a lab setting, a 2.8% dehydration is reversible with

A

aggressive rehydration within 3 hours

62
Q

All nutrition practice should be

A

trialled in advance of competition

63
Q

adverse effects of repeated weight cutting

A

body image, everyday life

64
Q

If your current weight is more than 10% of weight class, should you cut for it

A

no, too much compromise

65
Q

proteinstat/weight overshoot theory - 5

A

weight loss leads to reduction in FFM (proteinstat) and fat mass (adipostat)
proteinstat contributes to weight gain until original FFM is restored
Fat mass accrues faster than FFM
Increased fat mass and body weight
affect lean ind more - greater reduction in FFM

66
Q

weight cycling can expose you to

A

higher BMI - reduce weight fluctuations

67
Q

what % in BM cut may provide a competitive advantage and conditions

A

5-8%, if sufficient recovery time is available and competition does not prohibit wieght cutting

68
Q

BM cut more than 8%

A

significant health risks

Advanced Nutrition (15 decks)

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