B5 Flashcards
Personalise sport Nutrition
Answer overview
What is perosnalised sports nutrition
Different aims individuals may have
Training vs competing requirements
Looking specifically at winning
Looking specifically at adapting for endurance
Perosnalised sport nutrition
Is considering individuals to inform them on how much carbohydrates, proteins and hydration they need.
This is as different thletes will be doing different events and have different goals and so there nutrition needs to be tailered to them
Different aims
Winning
Personal best
Competing
Personalised sport nutrition evidence
No evidence that variation in genetics impacts how nutritional intervention can impact performance (apart from caffeine)
Still personalise by looking at anthropometric measurements
Training
Continuous builds
No long rest period
Different intensity and durations
Competing
Build in rest period leading up and after
Peak performance
Training strategies
Fatigue training - improve different types of respiration
Interval and intense - speed
Duration
Recovery run
Other considerations for training
Fuel types
During training important to understand which fuel types works best for athlete
Don’t want gastro issues during event
Race carb requirements
Carbohydrate fuel every 30 mins
30-45g depending on weight
2: 1 ration glucose to fructose
Needs to be optimum to prevent crashes
Delivery of carbs determined by training
Race water conditions
Measure water loss in training.
Endurance adaption
During training
Build up intensity with both length of run and duration and nutritional intervention
Endurance nutritional requirements
On recovery day 3-5g/kg of carbs a day
Build up parallel with intensity to to 30-45g every 30 mins
Endruance and lactate threshold
To build requires running in fatigue state
And consume loads of carbs after
