Core 2 Critical Question 3 Flashcards
what are the 3 nutritional considerations an athelte must take into account
- pre-performance - including carbohydrate loading
- during performance
- post-performance
what are the 6 nutrients?
- carbs
- fats protiens
- vitamins
- minerals
- water
which nutrients are considered micro-nutrients?
vitamins, minerals & water
what nutrients are considered macro-nutrients
carbs, fats & protiens
why does an athelete need fluid?
- its how the body temperture regulates
- prevents dehydration
- prevents damage to organs by dilluting toxic waste
- helps eliminate carbon dioxide via blood plasma
how much water does an athlete need to drink if theyve lost 1kg in weight and why
1kg in fluid, because the weight theyve lost is water weight and msut be rehydrated and electrolytes need to be replenished
what is GI?
the glycaemic index
what does GI mean?
GI is a ranking of carbohydrates foods based on their effect on our blood glucose
what do low GI foods do? give some examples
only raise blood sugar a little
- eg. rolled oats, wholemeal bread
less than 55
what do medium GI foods do? give an example
raise blood suagr levels moderatly
- eg. sweet potato
55-70
what do high GI foods do? give some examples
raise blood sugar levels quite high
- eg. lollies, sugar, white bread
more than 70
when should low GI foods be consumed,
pre, during or post performance?
pre-performance
when should high GI foods be consumed,
pre, during or post performance?
during a performance
what are the 3 considerations before a competition an athelte must take into account regarding their nutrition
- what type of food & what amount
- when to eat & drink it
- how to carb load if required
why shouldnt an athlete have fats, protiens and high fibre before an event
because they take more energy to digest and have the ability to take away from the performance of the athlete ie. discomfort & possible indegestion
what kind of food should be consumed 1-3 days before an event?
high-complex carbohydrate meals
what should an athelte consume 3-6 hours before an event
high-carbohydrate liquid meals
what is carb loading?
increased carbohydrate consumption in the days leading up to performance to increase glycogen stores in the muscles and liver
how should hydration be approached in the day before and the day leading to the event
- 2-3 L of fluid the day before competition
- 500ml of fluid 2-3 hours before the event
- 240ml of fluid 30 min before the event
why do endurance athletes decrease their training in the days leading up to a performance?
to allow for carb loading without having to consume excess food
what foods would be consumed by an athelete who is carb loading?
fruits, vegetables and grains - all high in carbs, & low in fat
what is glycogen sparing?
The use of non-carbohydrates as a source of energy during exercise so that the depletion of muscle glycogen stores is delayed.
how can fatigue be delayed during performance?
through consuming High GI foods
how much can dehydration affect an athletes performance
over 30%, mainly in aerobic athletes
how often should an athlete rehydrate while running
every 15-20 minutes
what are some methods to prevent dehydration
- drink water/low carb sport drinks
- wear breathable clothing
- avoid activity on high temperatures/high humidity
how can sports drinks be benificial during performance
- can aid in delaying onset of fatigue
- can replace electorlytes lost in sweat
- hydrating
when should fluid be replaced after an athletes performance?
fluid should be replaced in the first hour after activity 500-600ml
50% water, 50% electrolytes
looking at urine will tell an athlete whether or not they need more fluid
when/how should GI stores be replenished after a performance
within the first hour post performance an athlete must consume **High GI foods ** eg. bananas, lollies
2-4 hours post performance: an athelete should increase low GI consumption, eg. pastas, bread, wholemeal
when/how should protien be replenished post performance?
within the 1st hour post performance: light protien % eg. milkshakes, bars
2-4 hours post-performance: enriched protiens to maximise hypotrophy (eg. meahts, fish, nuts, eggs)
what are the 4 supplements researched?
- vitamins/minerals
- protiens
- caffine
- creatine products
what are vitamins? why do athletes supplement them?
vitamins are inorganic compounds essential to body functions, athletes use them to develope immunity & defences to best prevent illness/disease
what are minerals? what are the main 2 athletes top up?
minerals are inorganic substances found in the body neccesary for unction, athletes will typically supplement/top up iron and calcium to boost haemoglobin levels and bone density.
what is sports anemiea
a condition that occurs when an athlete overtrains & depleted iron supplies neccisary to oxygen transport
what happens to excess vitamins & minerals?
they are excreted from the body, therefor topping up supplements is only necisary if the athelete already has deficiencies in their diet
what are the 3 things vitamin B does?
- optimises energy
- builds and repairs msucle tissue
- red blood cell production
what are the 2 benifits of vitamin C & E (antioxidants)
- increased exercise increases oxygen & oxydative damage
- protects cell mebrane from oxydative damage
what are the 3 things vitamin B does?
- calcium absorbtion
- promotes bone health
- regulates homeostasis of the nervous system & skeletal muscle
what are the 3 main vitamins?
Vitamins B, C&E, D
what are the 5 main minerals
- iron
- calcium
- zinc
- magnesium
- sodium chloride, potassium
what does iron do?
allows for transport of oxygen arouns the body & muslces
(haemoglobin & myoglobin)
what does calcium do?
- bone repair, growth & developement
- nerve conduction & muscle contraction
what does zinc do?
growth and repair of skeletal muscle tissue
what does magnesium do?
- essential for glycolysis - (energy production)
- essential for msucle contractions
what is sodium chloride, potassium?
neural transmission
what does protien do?
- assists the body with growth & repair of muscle & body tissue
- can be used as a fiel source for endurance athletes
what will happen if an athlete has low protien stores?
slower recovery
loss of msucle mass
reduced immunity
how can protien be consumed?
through meats/ protien rich foods or through supplement powders if restricted by dietary limitations eg. vegetarians
when should athletes consume protien to best increase hypertrpohy
within an hour post performance
why is excess protien consumtion an issue?
it can negativly effect health eg.
- weight gain
- stress on kidneys
- dehydration
- depletuon of minerals stored in bones
how does caffine affect an athletes performance
it can increase theur alertness & change their perceptions of fatigue
this is an immediate affect but is not long lasting
what can occur if caffine is overcunsumed by an athlete?
- overarousal
- anxiety
- increased heart rate
- reduced fine-motor skills
- laxative effect
how can creatine supplementation benifit an athlete?
allows for increased AT-PC stores, increases the lactic threshold & decreases recovery time
what are the short term side effects of creatine?
- stomach pain
- diarrhea
- nausea
- hypertension & ,uscular cramps
What are some reasons for supplementation in athletes
- helps nurtient dificient individuals
- improves performance
- physiological boost
- aids recovery
what are some reasons agaisnt nutrient supplementation
- can be over done
- lots of waste is excreted back out of the body
- could be considered performance enhancement
- athletes may be unknowingly taking banned substances
name a resource that backs the use of protien supplementation
the natural library of medacine australia
name a resource that backs creatine supplementation
the journal of international society of sports nutrition
name a resource that dissaproves caffine supplements
nature.org
multivitamins:
