cq3; nutritional considerations

Question 1

What are the nutritional considerations?

Answer 1

• Pre-performance
• During performance
• Post-performance

Question 2

Why are carbohydrates an important nutritional consideration?

Answer 2

It is stored as glycogen in the body and is the preferred source of fuel.

Question 2

What are the most important nutritional considerations for an athlete?

Answer 2

• Carbohydrates
• Hydration

Question 3

Why is hydration an important nutritional consideration?

Answer 3

• Helps cool heated muscles
• Prevent dehydration
• Assist with temperature regulation

Question 4

Why is proper nutrition vital for sustaining performance?

Answer 4

Prevents;
- Premature fatigue
- Poor recovery
- Decreased concentration
- Poor general health

Question 5

How many days does it take to carb load leading up to an event?

Answer 5

4-5 days

Question 6

When will carb loading be necessary?

Answer 6

If an event is 90+ minutes long

Question 7

How much can carb loading improve performance by?

Answer 7

Around 6%

Question 8

How much carbohydrates should be consumed pre-performance while carb loading? (aerobic)

Answer 8

7-12 grams of carbs per KG of body weight whilst tapering

Question 9

What is tapering?

Answer 9

Decreasing the load and volume of training

Question 10

Why is tapering beneficial for aerobic performance?

Answer 10

It spares energy you are loading up on.

Question 11

How much water should be consumed pre-performance?(aerobic)

Answer 11

Aerobic athletes should consume 4-5L of water up to 48 hours before the event.

Question 11

What should pre-performance nutritional considerations look like leading up to an aerobic event?

Answer 11

4, 2, 1 hour blocks

• 4 hours before the event an aerobic athlete will eat carbohydrate rich meals (e.g. brown rice or pasta) → increased glycogen store
• 2 hours before, have a rich in carbs easily digestible snack (e.g. fruit), accompany this with 600ml of water
• 1 hour before, ONLY simple carbs *(e.g. jelly beans, carbs give a quick source of energy to start and event), accompany this with 150-200ml of sports drink

Question 12

What is the benefit/use of sports drinks?

Answer 12

Hydrate and provide electrolytes such as potassium and sodium to replace lost salts through sweat and prevent cramps.

Question 13

What should nutritional considerations be for an aerobic athlete during performance?

Answer 13

• Drink 150-200ml of sports drink every 15 minutes
• Simple sugars to increase energy (e.g. carb gels)
• This maintains steady heart rate and blood volume throughout the event.

Question 14

What should pre-performance nutritional considerations look like leading up to an anaerobic event?

Answer 14

• Be hydrated throughout the day of the event
• Athlete can also take creatine before the event (this synthesises ATP molecules)
• Sip water during gaps in events

Question 14

What should nutritional considerations be for an aerobic athlete post-performance?

Answer 14

• Immediately after an event, intake 50-100g of high GI simple carbs (e.g. bread, potato, chocolate)
• After two hours, 50-100g of complex carbs (e.g. brown rice, lentils) should be consumed up to 500g + consuming 1.5L of water per KG lost
• After 4-6 hours, introduce protein for muscle recovery, 3:1 carbs to protein ratio, assists with repairing micro-tears during competition

Question 15

What should nutritional considerations be for an anaerobic athlete during performance?

Answer 15

During an event take small sips of water as they can’t rely on glycogen to provide energy for movement
- Water will assure constant hydration

Question 16

What should nutritional considerations be for an anaerobic athlete post-performance?

Answer 16

• Consume carbs to replenish energy lost
• Rely more on protein to repair muscle tears to ensure muscles are fully healed before training. (more crucial than aerobic since anaerobic has increased tears)
• Also drink water to rehydrate

Question 17

What are things both aerobic and anaerobic athletes must avoid?

Answer 17

• Fibre 2 hours before → slow down digestion + stomach pain
• High spice foods before → dehydration + stomach pain
• Unfamiliar/new foods
• No lactose, if lactose intolerant
• Avoid alcohol → depressant → reduced arousal levels