FAP C.Q.3 Flashcards
Define pre performance nutritional considerations
Type of food, when it’s consumed and the need for carb loading
Explain pre performance nutritional
*adequate hydration for all but particularly aerobic
*2-3L day before
*500-600ml 2 hours before
*250-300ml 15min before
*do not try new food
*low GI hours in advance for slow energy release
*high GI to raise energy and glucose levels
*card load for endurance/aerobic athletes only
Define during performance nutrition
Aims to maintain hydration + glycogen stores
Explain during performance nutrition
*dehydration = reduced cognitive function, poor decision making & stomach discomfort
*250ml/15min activity
*1L/hr activity
*high GI to provide glucose to delay muscle fatigue
*during performance nutrition and hydration not req. for anaerobic
Define post performance nutrition
Aims to return body to pre event stage asap
Explain post performance nutrition
*replace 150% of fluid lost 4-6 hours after event
*sport drink to replace electrolytes
*(pre weight - post weight) x 1.5
*replace glycogen:
-high GI 30min post
-low GI 1-2 hrs post
-20g protein aids muscle recovery
*aerobic require more fluid + KJ’s than anaerobic
Define protein (supplementation)
Builds and repairs new tissue
Explain protein (supplementation)
*believed to increase muscle mass
*strength gains, muscle hypertrophy and recovery improved with small amounts of protein (15-25g) through day
Link protein (supplementation)
A balanced diet should meet nutritional needs and prevent need for supplementation
Define vitamins and minerals (supplementation)
V: micronutrients required in small amounts
M: micronutrients essential to body function
Explain vitamins and minerals (supplementation)
V: *do not provide energy, they breakdown and metabolise macronutrients to produce energy
*repair tissue and immune function
*balanced diet is main source of vitamins
*supplementation is wasteful as body excretes excess vitamins
*supplementation should arise out of special needs (unavailability of normal diet while travelling)
M: *key minerals: calcium, iron, magnesium, potassium & zinc
*calcium integral for bone structure, muscle contraction, development of strong bones in childhood
*iron key component of haemoglobin
Link vitamins and minerals (supplementation)
No evidence multivitamin supplements improve performance, may have negative effect on performance
Define caffeine (supplementation)
Rapidly absorbed and transported to body tissues and organs where it has many effects.
Explain caffeine (supplementation)
*mobilisation of fats
*alterations to central nervous system
*mobilises fat stores, converts them to free fatty acids, working muscles oxidise, spares glycogen and prolongs exhaustion point
Define creatine (supplementation)
Organic acid not essential to humans
Explain creatine (supplementation)
*supplementation could increase PC stores & enable lactated system to be used for longer and recover faster
*theoretically allows maximal power and energy production
*lowest initial levels show greatest response (vego)
*can cause nausea hypertension and cramps
Link creatine (supplementation)
Should be limited to experienced athletes
Link caffeine (supplementation)
Can be effective in small amounts
What are the supplementation substances?
Vitamins/minerals
Caffeine
Creatine
Protein
What are the recovery strategies?
Physiological
Psychological
Neural
Tissue damage
What are the Physiological recovery strategies
Cool down
Hydration
Define cool down and hydration (physiological recovery strategies)
C: training and comp cause muscle tissue damage, depletion of energy stores and fluid loss
H: replenishment of lost fluids is critical following training and comp
Explain cool down and hydration (physiological recovery strategies)
C: *cool down provides physiological benefits to reverse damage
*removal of waste products, replenishment of energy, reduction of DOMS
*active and gradual (5-10min jogging/swimming + static stretching)
H: *dehydration = ⬇️ endurance, ⬆️ risk of injury, loss of concentration
What are the neural recovery strategies?
Hydrotherapy
Massage
