Core 2: Critical Q3 Flashcards
How can nutrition and recovery strategies affect performance?
What does our body require?
Our bodies require the right ratio of nutrients to function effectively
What are macronutrients?
- Carbohydrates
- Proteins
- Fats
What are carbohydrates?
Provide substantial energy for movement
- Simple (sugar)
- Complex (Starch and fibre)
What are proteins?
Assist in growth and development and repair muscle damage after exercise
What are fats?
Provide energy, warm the body and insulate organs
What are micronutrients?
- Vitamins
- Minerals
What is the significance of vitamins for performance?
Assist in bone, teeth and tissue growth
What is the significance of minerals for performance?
Keeps tissues healthy and are required for chemical reactions
What is the significance of water for performance?
- Hydration is an essential part of a balanced diet
- Chemical reactions, maintain bodily functions, remove waste and perspiration
What is the aim of Pre-performance nutrition and hydration?
To provide adequate energy and optimal hydration for the performance ahead
What is a pre-performance meal plan for nutrition
- 3 hours before complex carbohydrates (Slow release allows for continual energy supply)
- 1-3 hours before avoid large meals and consume snacks
- 1 hr before simple carbohydrate snacks
What is a pre-performance meal plan for hydration for an endurance athlete?
- 24 hours increase regular fluid intake
- 2-3 hours 500ml of water
- 15 mins before 200ml of water
What are some further considerations for pre-performance on nutrition and hydration?
- Maintain a balanced meal
- Consume easily digestible foods
- Consume familiar foods
- Don’t eat immediately before an event
- Longer events = more carbs and hydration
What is carbohydrate loading?
Loading muscles with glycogen and tapering training in the 2-3 days before an event
What nutrition are required by power-based athletes before performance?
Eat some protein 1 hour before
What is the aim of during-performance nutrition?
To maintain endurance and delay the onset of fatigue
What are the strategies for endurance athletes during performance?
- Simple carbohydrates snacks (Sports gels: highly concentrated, easily consumed and digested quickly)
- 200-300 ml of sports drink every 15 minute
What are the strategies for power-based athletes during performance?
- Simple carbohydrates snacks (Sports gels: highly concentrated, easily consumed and digested quickly)
- 200-300ml of water every 15 minute
What are the further considerations for nutrition and hydration during performance?
- Strategies which work for one athlete may not work for another
- Athlete should only consume foods they are familiar with - Avoid trying new supplements on day of event
- Some athletes lose more fluids during performance than others - Replace a practical amount of fluids
What is the aim of post-performance nutrition and hydration
To return the body to pre-performance state as quickly as possible
What are the 3 Rs of recovery?
- Refuel glycogen stores
- Repair muscle damage (Physical activity causes microtrauma)
- Rehydrate after fluid loss (If not, athletes may experience dehydration, heat stroke & prolonged heat exhaustion)
What are the post-performance strategies for power-based athletes?
- <1 hour after -> 1g of simple, high GI carbohydrates per kg of body weight
- <1 hour protein powder shake
What are the post-performance strategies for endurance athletes?
- <1 hour after -> 1g of simple, high GI carbohydrates per kg of body weight
- 1-6 hours 1g of carbs per kg of weight, integrating complex carbs over time
- 4-6 hours 1.5 L of fluid per kg of weight lost during activity
Why are performance enhancing substances used?
Have the potential to improve energy systems or eliminate energy constraints, but also each have potential health effects
What are the nutritional substances found in food?
- Vitamins
- Minerals
- Proteins
- Creatine
- Caffeine
What are the case FOR the use of vitamins?
- Decreases the likelihood of muscle fatigue, inflammation and soreness
- Increases blood flow and nutrients to the musculoskeletal system
- Dilates blood vessels, allowing more oxygen flow
What are the cases AGAINST the use of vitamins?
- Disturbances to the gastrointestinal system (Diarrhea, nausea, cramps)
- Heartburn
- Internal Bleeding (In excess of 1500 UI/Day)
What are the cases FOR the use of minerals?
- For musculoskeletal system - allows us to retain water and help our muscles contract
- Keeps bones, muscles, heart, and brain healthy
- Maintain acid-base balance to keep the body pH neutral
What are the cases AGAINST the use of minerals?
- Quality of bone tissue deteriorates -> contributes to osteoporosis
- Muscle cells are deprived of oxygen -> Lack of energy and general fatigue
What are the cases FOR the use of protein?
- Building blocks of muscle and positively affects muscle size
- Holds cells together
- Assist in the growth, repair and maintenance of body tissues
What are the cases AGAINST the use of protein?
- Puts pressure on kidneys to excrete unused amino acids
- May contain additives with no health benefit and increase risk of certain cancers
- May cause osteoporosis
What are the cases FOR the use of caffenie?
- Improves cognitive processes
- Improves concentration, memory, altherness and reasoning with small amounts
- Mobilise fat stores and convert them into free fatty acids
- Enhance endurance
What are the cases AGAINST the use of caffenie?
- May cause dehydration
- Increase heart rate, anxiety, arousal, insomnia
- Loss of fine motor skills
What are the cases FOR the use of Creatine products?
- Improves energy production
- Encourages muscle Hypertrophy
- Decreases recovery time
What are the cases AGAINST the use of caffenie?
- Nausea and diarrhea
- Muscle Cramps
- Heat intolerance
What is the purpose of recovery strategies?
To overcome fatigue that occur as a result of training
What are the 4 types of recovery strategies?
- Physiological strategies
- Neural strategies
- Tissue strategies
- Psychological strategies
What is the purpose of physiological strategies?
To return the body to its pre-exercise state
What are the 2 types of physiological strategies?
Cool down
Hydration
What is cool down and its benefit as a physiological strategy?
- Includes light aerobic activity and flexibility training
- Prevents blood from pooling in veins
- Prevents delayed onset of muscle soreness by removing lactic acid
- Reduce heart rate
What is hydration and its benefit as a physiological strategy?
- 1 L for every 1 KG of water lost during exercise
- Provides more volume to blood -> assist in removal of waste products
What do neural strategies target?
Nervous system and release tension in muscles
What are the 2 neural strategies?
Hydrotherapy
Massage
What is hydrotherapy?
Involves water:
- Contrast water therapy: athletes alternate between hot and cold water -> reduce muscle spasms, inflammation and pain
- Hot water immersion: athletes immerse themselves in water above 37 degrees celsius -> Increase muscle and core body temp. Accelerates blood flow
What is massage?
- Has both physiological and psychological benefits
- Reduces tension in muscles and relaxes nerves
- Increase blood flow -> clear lactic acid and other metabolic by-products
What is the purpose of tissue damage strategies?
To restore muscle tissues after exercise
E.g, after strength training which breaks down tissues to improve physical ability
What is the main tissue damage strategy?
Cryotherapy
What is cryotherapy?
Uses cold (ice baths, ice packs) to reduce tissue inflammation, muscle soreness and stiffness
What are some psychological techniques?
Progressive muscular relaxation
Meditation
Centring
Breathing
Visualisation
