FQ3 - How Can Nutrition And Recovery Strategies Affect Performance Flashcards
What are the dash points under nutritional considerations
- pre performance, including carbohydrate loading
- during performance
- post performance
What are the dash points under supplementation
- vitamins/ minerals
- protein
- caffeine
- creatine products
What is nutritional considerations
Includes: pre, during, post performance needs. Athletes require greater amounts of nutrients to perform eg carbohydrates. Athletes should always have a balance diet eg. Vegetables, fruit, dairy, protein, fats and grains.
What is an athletes pre performance diet (training diet)
Include: carbohydrates for prolonged and high intensity exercise. The fuel source for the lactic acid system and are the preferred fuel for the aerobic energy system. Inconsistent diet can lead to fatigue, inability to improve, poor concentration, risk of injury and increase of getting sick. The amount of carbohydrates is Depending on the intensity of training.
What is an athletes pre event meal
Include: purpose is to have the athletes glycogen stores topped up and are hydrated. Athletes need to drink 2-3L day before competition. Drink 300-600ml with ore event meal and 300-400ml 20 minutes before event. Should eat complex carbohydrates which release energy slowly and provide energy for longer eg. Bowl of porridge, dark wholemeal bread or muesli.
What is carbohydrate loading
Include: process to ensured glycogen stores in muscle and their liver are at the maximum. Done by tapering (reducing) training levels to conserve your glycogen stores and consuming large amounts of complex carbohydrates a week before competition. Eg. Foods: wholemeal rice, bread, pasta. Benefits performances that would deplete glycogen stores eg. 4hr marathon or knockout sporting competition. Only benefits spots longer than an hour eg. Footy, rugby, soccer. Fat takes more oxygen to be a fuel source that carbohydrates, which is take from skeletal muscles meaning they have less energy.
What should be done during performance
Include: nutritional requirements include the need to maintain hydration and for extended periods of exercise, taking opportunity to replenish blood glucose levels
What is an example of complex carbohydrates for pre performance
4hrs before competition: bowl of porridge, dark wholemeal bread or muesli
Closet to competition: low fibre breakfast eg Rice Bubbles 1-2 hours before muesli bar
What should an athlete hydrate during performance
Include: Hydration aids in performance. Recommended that an athlete drink around 1L spread through out every hour of activity. Athletes only replace 30-70% of sweat lost during exercise.
Example on why athletes should hydrate
Fluid needs vary significantly between exercise situations and athletes. For example some people sweat more more than others, larger athletes tend to sweat more, fitter people sweat earlier in exercise and in larger volumes. Humid conditions cause higher sweat losses and intense exercise caused greater sweat loss
What is the goal nutrition post performance
Include: restore the body’s fuel stores and provide the nutrients required for muscle repair and recovery and rehydrate the body get this from carbohydrates, protein and water.
What should be eaten in the first hour following exercise
Include: high glycaemic index carbohydrates (foods that are quickly broken down to be used as energy) refuel muscle and liver glycogen quickly. Food should be low in fibre as it slows digestion and absorption of carbohydrates. Eg lollies, jasmine rice, mangoes, watermelon, cereal bars.
What should protein be consumed post performance
Include: Important for muscle recovery. Should be consumed 1-2hrs after to help repair damaged tissue. May help strengthen the tissue to avoid damage next time.
Example of low fibre recovery meals that provide carbohydrates and protein
- milkshakes/smoothies
- liquid meal supplements based on milk
- yoghurt and fruit salad
- crumpets/muffins/toast with jam or honey with 300ml of milk
- bowl of low fibre cereal with milk
What are the negative affects of dehydration
Include:start to occur at just 2% dehydration. Athletes experience poor concentration, fatigue, stomach discomfort, impaired heat regulation, poor aerobic performance
What is supplementation
Include: special pills or foods people take to stay healthy or get stronger. Athletes takes vitamins, minerals, protein powders or things like caffeine and creatine to improve performance. Supplementation may not need to be taken if the athlete has a balance diet in terms of nutritional requirements.
