FQ3: How can nutrition and recovery strategies affect performance?

Question 1

What should be considered in a pre-performance diet?

Answer 1

1. Carbohydrate loading
2. Hydration

Question 2

What is carbohydrate loading and its use in pre-performance meals, specific to endurance athletes?

Answer 2

Increase carbohydrate consumption in the days leading up to performance → increases glycogen stores in muscle and liver = increased stores for sustaining performance

consumed 3-4 hours before

tapering (reduce training)

Question 3

What hydration requirements should athletes follow pre-performance?

Answer 3

2-3L day before

500mL hours leading up to

230mL 30 mins before

Question 4

What factors should be considered for nutrition during performance?

Answer 4

1. Fluid replacement
2. Sports drinks
3. Carbohydrate/glycogen stores

Question 5

How should fluids be replaced during performance?

Answer 5

Frequent sips 200-300mL every 15 mins
Need to prevent dehydration from increased temperature and humidity

Question 6

What are the benefits of sports drinks during performance?

Answer 6

only beneficial if lasting more than 30-60 mins

delays onset of fatigue + replaces electrolytes lost in sweat

Question 7

How should glycogen stores be replenished during performance?

Answer 7

Consuming sports gels, bars, fruits during performances more than 60 mins is essential for sustained performance

Question 8

What factors should be considered in post-performance nutrition?

Answer 8

1. Hydration
2. Glycogen stores
3. Protein replacement

Question 9

How should fluids be replaced post-performance?

Answer 9

in 1st hour after

Question 10

How should glycogen stores be replaced post-performance?

Answer 10

High GI foods for immediate replacement
More complex carbs within 1-2 hours

Continue to refuel 24-48 hours after

Question 11

How should protein be replaced post-performance?

Answer 11

1-2 hours after to repair and grow muscles

especially for resistance training

Question 12

Compare 2 sports and their nutritional requirements.

Answer 12

Pre-performance:
NRL requires intense carb loading + hydration
Gymnastics requires hydration

During performance:
NRL requires maintained blood sugar levels through sports drinks
Gymnastics as a shorter duration event should not worry about hydration unless competing throughout the day (need to consider timing)

Post-performance:
NRL requires large amounts of protein and carbs and fluids to speed up recovery from tackling
Gymnastics needs protein to repair damaged tissue, but not so much carbs or fluids as the event is short bursts of energy (ATP/PC)

Question 13

What are the things athletes commonly supplement?

Answer 13

1. Vitamins/minerals
2. Protein
3. Caffeine
4. Creatine

Question 14

What are the advantages of supplementing vitamins and minerals?

Answer 14

ADVANTAGES:
1. Some athletes feel strenuous exercise produces stress → antioxidant vitamins (vitamin C, E, beta-carotene); INSTEAD EAT FRUITS AND VEGETABLES

Question 15

What are the disadvantages of supplementing vitamins and minerals?

Answer 15

DISADVANTAGES:
1. Intake of excessive quantities of vitamins (super-supplements, megadoses) → unnecessary + potentially dangerous = headaches, loss of appetite, fatigue
2. Capsules are wasteful and expensive
3. Super-supplementation does not improve performance

Question 16

What are the advantages of supplementing proteins?

Answer 16

ADVANTAGES:
1. Consuming protein pre- and/or post-workout induces a significant rise in muscle protein synthesis although total daily caloric and protein intake over the long term play the most crucial dietary roles in facilitating adaptations to exercise
2. Peri-exercise protein intake optimises physical performance and positively influences the subsequent recovery processes for both resistance training and endurance exercise
3. Consuming protein post-workout represents an opportunity to feed; this in turn contributes to one’s total daily energy and protein intake

Question 17

What are the disadvantages of supplementing protein?

Answer 17

DISADVANTAGES:
1. Most athletes do not need or benefit from protein supplementation except strength athletes, endurance athletes in heavy training
2. Many protein supplements contain additives that have no health benefit and may increase the risk of certain cancers - Increase calcium excreted in urine → osteoporosis + Processing and filtration of additional urea can interfere with kidney function

Question 18

What are the advantages of supplementing caffiene?

Answer 18

ADVANTAGES:
1. Improves cognitive processes after mild amounts
2. Ergogenic aid → improves performance by assisting specific metabolic processes - related to endurance sports as caffeine mobilises fat stores in the body and converting them into free fatty acids

Question 19

What are the disadvantages of supplementing caffiene?

Answer 19

DISADVANTAGES:
1. Does not enhance performance in short-term high intensity activity (e.g. sprinting)
2. Some studies - diuretic properties of caffeine → should be avoided as it contributes to dehydration

Question 20

What are the advantages of supplementing creatine?

Answer 20

1. Muscle hypertrophy is more easily achieved when training is assisted by supplementation - Use of creatine products can raise creatine levels in muscle by 20-30%

Question 21

What are the disadvantages of creatine supplementation?

Answer 21

1. Little, if any, benefit - No evidence to support the claim that fat metabolism is improved
2. Body is unable to store excess amounts of creatine -supplementation has little effect on athletes who already consume high amounts of protein
3. Direct relation to muscle cramps when taken in excessive doses
4. Possibility of developing renal disease

Question 22

What are the physiological recovery strategies?

Answer 22

1. Cool-Down
2. Fluid Recovery: Hydration
3. Fuel Recovery

Question 23

What are the features and benefits of cool-down as a physiological recovery strategy? Provide an example.

Answer 23

FEATURES:
1. Post-exercise: low intensity movements (stretching, light jogging)
2. Gradual reduction in heart rate and body temperature

BENEFITS:
1. Facilitates waste product removal (e.g. lactic acid) - avoids fluid retention
2. Prevents muscle soreness and stiffness
3. Promotes relaxation

OVERALL: Improved recovery and readiness for subsequent training

EXAMPLE:
Usain Bolt: Cool-down routines after intense races

Question 24

What are the features and benefits of fluid recovery (hydration) as a physiological recovery strategy? Provide an example.

Answer 24

FEATURES:
1. Consistent fluid intake
2. Replenishes lost fluids due to sweating
3. Maintains physiological function

BENEFITS:
1. Supports nutrient transport
2. Prevents dehydration-related performance decline

OVERALL: Enhanced endurance and overall performance

EXAMPLE:
Serena Williams: Emphasises hydration during matches and training

Question 25

What are the features and benefits of fuel recovery as a physiological recovery strategy? Provide an example.

Answer 25

FEATURES:
Need to replenish depleted glycogen and blood sugar in the first 30 mins to 2 hours following exercise is paramount importance to fuel recovery

BENEFITS:
Muscles are most receptive to glycogen enrichment

OVERALL: Enhanced endurance and overall performance

EXAMPLE: legendary Olympic swimmer Michael Phelps was prolifically reported to consume 10,000-12,000 calories a day during his career (equivalent to around five ‘average’ men’s daily dietary intake)

Question 26

What are the neural recovery strategies?

Answer 26

1. Hydrotherapy
2. Massage

Question 27

What are the features and benefits of hydrotherapy as a neural recovery strategy? Provide an example.

Answer 27

FEATURES:
1. Immersion in water (cold or warm - HWI, CWI, CWT)
2. Contrast baths - alternating hot and cold

BENEFITS:
1. Enhances blood circulation
2. Reduces muscle soreness
3. Promotes relaxation

OVERALL: Faster recovery between intense training sessions

EXAMPLE:
Michael Phelps: uses hydrotherapy for relaxation

Question 28

What are the features and benefits of massages as a neural recovery strategy? Provide an example.

Answer 28

FEATURES:
1. Manual soft tissue manipulation
2. Various techniques (Swedish, deep tissue, foam rollers)

BENEFITS:
1. Increases blood flow
2. Reduces muscle tension
3. Enhances proprioception

OVERALL: Improved muscle flexibility and overall well-being

EXAMPLE:
LeBron James: Regular massages in his recovery routine

Question 29

What is the tissue damage recovery strategy?

Answer 29

Cryotherapy

Question 30

What are the features and benefits of cryotherapy as a tissue damage recovery strategy? Provide an example.

Answer 30

FEATURES:
1. Cold application (ice packs, ice baths)
2. Reduces inflammation
3. Alleviates pain

BENEFITS:
1. Accelerates tissue repair

OVERALL: Quicker recovery from intense workouts

EXAMPLE:
Commonly used by endurance athletes
Mo Farah (long-distance runner): utilises cryotherapy for muscle recovery

Question 31

What is the psychological recovery strategy?

Answer 31

Relaxation

Question 32

What are the features and benefits of relaxation as a psychological recovery strategy? Provide an example.

Answer 32

FEATURES:
1. Deep breathing, meditation, progressive muscle relaxation
2. Post-exercise or during rest

BENEFITS
1. Reduces stress and anxiety
2. Enhances mental focus
3. Promotes overall wellbeing

OVERALL: Improved mental resilience and performance

EXAMPLE:
Simone Biles: Manages competition pressure through relaxation