High Performance Nutrition Flashcards
Who is considered a high performance athlete?
an athlete with potential for competing in the Olympics or as a professional athlete
Name 6 things to consider regarding high performance athletes and nutrition.
- greater overall caloric requirement
- greater protein intake requirement
- quality of nutrients
- pre, during, and post competition nutrition
- hydration
- recovery nutrition
Why is quality important?
- enables high level training, maximizes genetic potential
- decreases risk of deficiency, injury, and illness
- healthy body composition
What is carbohydrate loading?
- based on event requirements
- increases glycogen stores (fuel)
What is the loading regime for carbohydrate loading?
3 days of CHO intake, 8-12 g/kg/day (approx. 70-80% of energy)
When should an athlete carbohydrate load?
- exercise is high-intensity (more than 90 mins)
- athlete’s habitual diet provides less than 7-8 g/kg/day
When should an athlete not carbohydrate load?
- when it is not an endurance event, less than 60-80 mins
- weight gain may negatively impact performance
How long does muscle CHO stores (glycogen) last at varying intensities?
- lasts 30 mins at very high intensities
- lasts 60 mins at high intensities
- lasts 120 mins at moderate intensities
If CHO is expended, what is used, and what why is it have a negative effect?
- protein: inefficient, functional proteins lost (enzymes, transporters etc.)
- fat: slow, cannot sustain high-intensity exercise
What is protein used for in athletes?
- building, repair and maintenance
- building immune system
How much protein should an athlete consume?
- 2-2.0 g/kg/day
- 50 kg = 70-100 g/day
- 70 kg = 100-140 g/day
Give examples of quality protein.
- fish
- red meat
- poultry
- eggs
- legumes
- soy products
- milk
- yogurt
- low fat cheeses
- nuts
What effect does dehydration have on the body?
- decreases muscle performance by 3%
- early fatigue
- decreased concentration, focus, and timing
Name 5 signs of dehydration.
- 2-3 lbs weight loss
- dark, concentrated urine
- stomach cramps
- headaches, sluggishness
- reduced concentration
How do you calculate deficit in hydration (sweat rate)?
deficit = pre weight - post weight
deficit (kg) x 1000 = _____ ml
How do you calculate fluid replacement?
deficit x 1.5 = _____ ml
- athletes need to replace 150% of deficit
What are some of the recommendations around hydrating athletes?
- need 2-3 L/day
- consume 500 ml, 2 hours before training (water, juice, sport drink, snacks)
- approx. 750 ml/1 lb weight loss after practice
- 30-40 g CHO in 500 ml
- 230-345 mg sodium per 500 ml
Describe the process of acute recovery nutrition.
- 2 hours post exercise for optimal CHO repletion
- 0.8-1.2 g/kg/hour (high glycemic in small doses of 20-30 g every 20-30 minutes for the first 2 hours)
- 0.25 g/kg/hour protein
Why is meal preparation important for athletes?
training often occurs more than once per day
Why is chocolate milk good recovery fuel?
- contains optimal balance of nutrients
- when compared to a recovery drink, time to exhaustion and total work performed was greater for chocolate milk
Name two older supplements.
- creatine
- caffeine
What are the effects of creatine?
- enhances energy and performance
- enhances muscle mass and strength
- benefits to single sprint and repeated sprint performance, power, strength, and amount of work performed
What is the recommended dosage for creatine?
20-30 g/day
- avoid using creatine and caffeine together
What are the effects of caffeine?
- extended endurance exercise duration
- improved performance time
- HR and O2 uptake = no change
What is the recommended dosage for caffeine?
3-6 mg/kg BM
Name two newer supplements.
- beet root (antioxidant, converted to NO)
- spirulina (antioxidant)
What are the effects of beet root?
- decreased sub maximal O2 cost of exercise
- improved reaction time and strength indices
- improvements in power
- increased time to fatigue
What is the recommended dosage for beet root?
500 ml prior to “event”
What are the effects of spirulina?
- recovery from oxidative stress (endurance events/training)
- most show more than 30% improvement in performance measures
What is the recommended dosage for spirulina?
2-7.5 g/day
