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pdhpe; core 2 > cq3; nutritional considerations > Flashcards

cq3; nutritional considerations Flashcards

1
Q

What are the nutritional considerations?

A
  • Pre-performance
  • During performance
  • Post-performance
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2
Q

Why are carbohydrates an important nutritional consideration?

A

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

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2
Q

What are the most important nutritional considerations for an athlete?

A
  • Carbohydrates
  • Hydration
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3
Q

Why is hydration an important nutritional consideration?

A
  • Helps cool heated muscles
  • Prevent dehydration
  • Assist with temperature regulation
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4
Q

Why is proper nutrition vital for sustaining performance?

A

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

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5
Q

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

A

4-5 days

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6
Q

When will carb loading be necessary?

A

If an event is 90+ minutes long

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7
Q

How much can carb loading improve performance by?

A

Around 6%

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8
Q

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

A

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

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9
Q

What is tapering?

A

Decreasing the load and volume of training

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10
Q

Why is tapering beneficial for aerobic performance?

A

It spares energy you are loading up on.

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11
Q

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

A

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

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11
Q

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

A

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
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12
Q

What is the benefit/use of sports drinks?

A

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

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13
Q

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

A
  • 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.
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14
Q

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

A
  • 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
14
Q

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

A
  • 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
15
Q

What should pre-performance nutrition

A
16
Q

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

A

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

17
Q

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

A
  • 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
18
Q

What are things both aerobic and anaerobic athletes must avoid?

A
  • 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

pdhpe; core 2 (11 decks)

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