Extreme Environments

Question 1

What would you recommend nutritionally to an athlete competing/training in a cold environment?

Answer 1

Increase energy intake,
Increase glucose rich foods,
Carb load before and after,
Warm/hot foods and drink,
Drink more

Question 2

Why is dehydration a risk in cold environment?

Answer 2

The cold air breathed in is dryer and less moist and you’re less likely to drink

Question 3

Does CHO or fat utilisation increase in heat?

Answer 3

CHO

Question 4

Why do we get a reduction in performance in the heat?

Answer 4

Thermal sensors detect heat and down-regulate muscle function to avoid excessive heat production.
Also it becomes more important to dissipate heat so O2 supply to tissues is reduced.

Question 5

What recommendations would you give to someone competing/training in the heat?

Answer 5

Hydration is important - with Na or glycerol for fluid retention
5-10ml/kg/bm containing 0.5-0.7 g/L of electrolytes,

Chilled drinks like slushies,

Question 6

What would you recommend post exercise for someone that has competed in the heAt?

Answer 6

Salty foods,
Replace 150% of fluid lost, milk most hydrating,
Replenish CHO and pro

Question 7

What nutritional recommendations would you give to someone exercising at altitude?

Answer 7

High CHO consumed periodically,
High fat - high energy density and offset weight loss,
High protein - prevent lean mass loss,
Iron, Vit C, fruit and veg for antioxidant properties, beetroot juice

Question 8

Why should you increase EI when exercising in the cold?

Answer 8

Because the cold increases EE and glucose utilisation, due to increased SNS activity and release of hormones.

Question 9

Why should high fat be consumed at altitude?

Answer 9

To offset weight loss that occurs due to increased EE and a decreased appetite

Question 10

Why should high protein be consumed at high altitude?

Answer 10

To offset lean mass loss and upregulate MPS

Question 11

Why should beetroot juice be consumed at altitude?

Answer 11

There is increased oxidative stress and reduced NO at altitude

Question 12

Why is VIt C important at altitude?

Answer 12

For its antioxidant properties due to the high levels of oxidative stress at altitude

Question 13

Why might someone consume lots of red meat, fish or spinach at altitude?

Answer 13

Due to its high iron content