Core 2 - Focus Question 3 Flashcards
How can nutrition and recovery strategies affect performance? (12 cards)
what can supplements do
- Convenient sources of energy
- Treat or prevent micronutrient deficiencies
- Enhance performance
- Indirectly assist the athlete to achieve performance goals via the achievement of consistent training and competition preparation
why are supplements used by athletes when a “food first” approach (unprocessed and conventional foods) is encouraged
A limited number of supplements can provide a small, but valuable contribution to an athlete’s sports nutrition plan. However, supplements may be of little value if the diet is already well balanced in terms of nutritional requirements.
What are vitamins
Vitamins are inorganic compounds that are essential to maintain bodily functions. They assist chemical reactions in our bodies, allowing us to release and utilise energy from food and play a key role in the building and repair of tissues and immune functions
give one benefit for carbohydrates, fats and proteins as a macronutrient
Carbohydrates provide most energy for movement / Provide 16 kilojoules of energy per gram / Broken down into glucose in the muscles and liver
Fats provide 38 kilojoules of energy per gram / Broken down into fatty acids and stored as lipids / Provide energy, keep the body warm and insulate the organs
Proteins provide 17 kilojoules of energy per gram / Broken down into amino acids / Assist in growth and development and repair muscle damage after exercise
what is hydration and why is it important
Hydration involves supplying sufficient water to the body’s cells
It is crucial to replenish fluid loss during, before and after exercise as fluid is the body’s medium for cooling heated muscles and preventing dehydration
Researchers have found that losing 2% of body fluids can affect performance and cognitive function
what should an aerobic athlete consume 1-3 hours before their race versus 3-4 hours before and 30 minutes before
3-4 hours before, they should consume a meal consisting predominantly of complex carbohydrates e.g. whole grain pasta, cereal, whole grain bread
1-3 hrs before avoid large meals and consume snacks e.g banana - not enough time to digest a full meal
30 minutes before - carbohydrate based drinks e.g juices and simple carbohydrates snacks e.g jelly beans
- Fast release allows for immediate supply of energy at a start of performance
what is carbohydrate loading
Changes to training and nutrition that can maximise muscle glycogen stores prior to endurance competitions that last for 90 minutes or longer
Achieved through tapering (reducing volume and intensity) training for 2-4 days before competition enabling glycogen supplies to maximise while loading the muscles with glycogen through a high carbohydrate diet
what should a decathlete’s diet mainly be versus a sprinter’s diet
decathlete: avoid sugar and be high in protein
sprinter: high in carbs and protein
how much should athletes drink in the preceding days before the event, 2-3 hours before and 15 minutes before
Athletes competing in competition should drink adequate fluid in the preceding days, particularly for endurance events such as marathons, consuming 2-3L
2-3 hours before the event, 500-600ml of fluid should be consumed
15 minutes before, 250 - 300ml should be consumed
post performance how would you return the body to its pre performance state as quickly as possible
Immediate refuelling and rehydration which continues until a pre-event state is obtained
This continues 8-12 hours following the performance - enables optimisation of body repair and regeneration processes
The 3 R’s of recovery - REFUEL glycogen stores, REPAIR muscles damage and REHYDRATE after fluid loss
what and when should an anaerobic athlete consume in preparation for an event
For strength and power based athletes, pre performance focus is on regular protein consumption, not intake on the day of an event
Focus on protein intake at certain times to maximise muscle growth and repair muscle damage
Avoid carbohydrates with high starch and fibre content proteins and fats as they take too long to break down, may cause indigestion and discomfort
Consume foods they are familiar with
how would a strength and power based athlete recover post performance through their consumption
Protein assists in repairing muscles and stimulates muscle growth
Strength and power based athletes need to consume protein rich foods within 1-2 hours after performance e.g. a protein shake