FQ3: How can nutrition and recovery strategies affect performance? Flashcards
What should be considered in a pre-performance diet?
- Carbohydrate loading
- Hydration
What is carbohydrate loading and its use in pre-performance meals, specific to endurance athletes?
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)
What hydration requirements should athletes follow pre-performance?
2-3L day before
500mL hours leading up to
230mL 30 mins before
What factors should be considered for nutrition during performance?
- Fluid replacement
- Sports drinks
- Carbohydrate/glycogen stores
How should fluids be replaced during performance?
Frequent sips 200-300mL every 15 mins
Need to prevent dehydration from increased temperature and humidity
What are the benefits of sports drinks during performance?
only beneficial if lasting more than 30-60 mins
delays onset of fatigue + replaces electrolytes lost in sweat
How should glycogen stores be replenished during performance?
Consuming sports gels, bars, fruits during performances more than 60 mins is essential for sustained performance
What factors should be considered in post-performance nutrition?
- Hydration
- Glycogen stores
- Protein replacement
How should fluids be replaced post-performance?
in 1st hour after
How should glycogen stores be replaced post-performance?
High GI foods for immediate replacement
More complex carbs within 1-2 hours
Continue to refuel 24-48 hours after
How should protein be replaced post-performance?
1-2 hours after to repair and grow muscles
especially for resistance training
Compare 2 sports and their nutritional requirements.
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)
What are the things athletes commonly supplement?
- Vitamins/minerals
- Protein
- Caffeine
- Creatine
What are the advantages of supplementing vitamins and minerals?
ADVANTAGES:
1. Some athletes feel strenuous exercise produces stress → antioxidant vitamins (vitamin C, E, beta-carotene); INSTEAD EAT FRUITS AND VEGETABLES
What are the disadvantages of supplementing vitamins and minerals?
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
What are the advantages of supplementing proteins?
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
What are the disadvantages of supplementing protein?
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
What are the advantages of supplementing caffiene?
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
What are the disadvantages of supplementing caffiene?
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
What are the advantages of supplementing creatine?
- 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%
What are the disadvantages of creatine supplementation?
- Little, if any, benefit - No evidence to support the claim that fat metabolism is improved
- Body is unable to store excess amounts of creatine -supplementation has little effect on athletes who already consume high amounts of protein
- Direct relation to muscle cramps when taken in excessive doses
- Possibility of developing renal disease
What are the physiological recovery strategies?
- Cool-Down
- Fluid Recovery: Hydration
- Fuel Recovery
What are the features and benefits of cool-down as a physiological recovery strategy? Provide an example.
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
What are the features and benefits of fluid recovery (hydration) as a physiological recovery strategy? Provide an example.
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
What are the features and benefits of fuel recovery as a physiological recovery strategy? Provide an example.
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)
What are the neural recovery strategies?
- Hydrotherapy
- Massage
What are the features and benefits of hydrotherapy as a neural recovery strategy? Provide an example.
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
What are the features and benefits of massages as a neural recovery strategy? Provide an example.
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
What is the tissue damage recovery strategy?
Cryotherapy
What are the features and benefits of cryotherapy as a tissue damage recovery strategy? Provide an example.
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
What is the psychological recovery strategy?
Relaxation
What are the features and benefits of relaxation as a psychological recovery strategy? Provide an example.
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
