Dietary manipulation Flashcards
What is dietary manipulation?
When top performers will plan exactly what they eat and when to get the most advantage from the food they eat.
What do athletes need to consider when they do this?
-Timing of protein intake for power athletes
-carb loading for endurance athletes
What is protein intake important for?
- for power athletes to maximise repair of muscle tissue asap which is broken down by explosive activity
Who would use this and how does it help them?
-performers that work anaerobically: sprinters, hammer throwers and power lifters
- take protein asap after exercise to increase protein synthesis and muscle growth
Why is carb loading important for athletes?
- increases the amount of carb stored as glycogen in muscles to provide energy for performance.
Why is carb mainly used than fats?
-body cant store much carb so unused carb is converted to fats and then stored
- carb is a more quickly useable source of energy than fats
- makes more energy from carb available for performers during activity.
Who uses carb loading?
endurance performers: marathon runner, triathlete and cross country skier
When should they do this and how?
- few days or just prior to an event
- 1-4 days before event = reduce amount of exercise, eat a high carb diet, reduce fibre intake
How does carb loading further help perfomrers?
Leads to increased carb which leads to an increase in glycogen stores in muscles which allows optimum performance for longer.
Why is hydration important?
When we sweat we lose salt and water and it is vital that correct levels are maintained.
A lack of fluids leads to dehydration
What are some side effects to dehyrdration?
- heat stroke
-dizziness
-fatigue
-nausea
-Increased HR - muscle cramp
- thickening of blood
When do performers needs to drink before an event?
2-3 hours before
just before
during event when possible
after event
