how can nutrition and recovery strategies affect performance

Question 1

Pre- Performance

Answer 1

• 2-3L of water the day before and 500mL before
• Should consume 100g of carbohydrates

Question 2

Pre-Performance: CARBOHYDRATE LOADING

Answer 2

• Process used by athletes to ensure glycogen stores in muscle and liver is maximum
• Tapers training levels and consuming large amounts of complex carbohydrates in the week before competition

Question 3

During Performance

Answer 3

• Maintaining hydration
• Dehydration decreases concentration and body’s ability to function
  E.G. Athlete consuming Gatorade to replenish fluid and salt

Question 4

Post Performance

Answer 4

• Restore bodily fuel stores
• WATER, CARBOHYDRATES AND PROTEIN for muscle repair and recovery
• Carbohydrates to restore glycogen
• Protein to help damaged tissue
• Water to replace fluids lost as sweat

Question 5

Soccer

Answer 5

• PRE: High carbohydrate 2-4 hrs prior and low carbohydrate 1-2 hrs prior
• DURING: Half time snack
• POST: Meal that contains protein, carbohydrates and water within 60 mins

Question 6

Gymnastics

Answer 6

• PRE: Light carbohydrate 1-2 hr prior
• DURING: Half time snack
• POST: Meal that contains protein, carbohydrates and water within 60 mins