HSC Core 2 - CQ3 How can nutrition and recovery strategies affect performance? Flashcards
What are the most important nutritional considerations?
Glycogen (energy) + Hydration (temp & dehydration)
(+Nutritional balance)
How does the duration of events influence an athlete’s nutritional plan?
Different fuel sources for specific sports (energy systems)
What are the nutritional considerations for a power event?
Minimal pre/during/post
HYDRATION
A regular balanced diet
What are nutritional considerations of a team sport?
Prior nutritional plan
CHO (high IG) + hydration prior
CHO gel/drinks during
What are the nutritional considerations of an endurance athlete?
CHO loading
Hydration
The during phase is critical to maintain energy
Nutritional recovery (CHO + Fluids + fats)
Describe the Glycaemic Index (GI)
The speed CHO is broken down during glycosis
High GI = Fast breakdown - intense short bursts of energy, simple sugars (lollies, CHO gels)
Low GI = Breakdown over a longer period of time - provide longer lasting energy, complex carbs (Strachey veggies)
What types of foods are consumed Pre Performance?
Enough CHO to max glycogen stores (24-36hrs)
Balanced diet
Complex/simple Carbs
Avoid fats of protein (too long to digest=discomfort)
Liquid meals
How much food should be consumed pre-performance?
Generally related to sport
Too much = discomfort = decrease perf.
When to eat for pre performance?
Complex carbs = 3-4hrs
Snacks/High GI = 1-2hrs
CHO gel = 30min
Describe the required hydration for pre performance
Adequate fluids (2L)
500mL 24hrs prior
250mL 15min prior
What is carb load and who should carb load?
Activities at high intensity for >90min
Requires storing glycogen in muscles (50-100%)
36-72hrs before event
How do athletes carb load?
Small frequent meals rich in CHO (achieve high CHO intake)
Tapering 2-4 days
↑CHO ↓fats
What factors affect athletes fluid and fuel needs during performance?
Duration
Intensity
Environment conditions
Glycogen/hydration status
Body size
Metabolism
Describe the process of refuelling during an event
CHO (blood sugar levels) + electrolytes (salts and minerals for body functions must be restored)
30-60g of CHO/hr (dep. On tolerance, needs + opportunities)
Describe the fluid intake during the performance
Regular intake (600-1.2L/hr)
Avoid reaching level of thirst
Dehydration ↑ athlete’s perception of effort = reducing aerobic capacity, ↑ fatigue + mental function
Describe the nutritional needs Post event
Proactive recovery = the first 8-12 hours (body to it’s og state)
Replace Glycogen stores, fluid + electrolytes, muscle protein)
What is the glycogen window?
The time when the body is faster at replacing glycogen (first 20min after exercise, 50- 100g of CHO)
Describe hydration in post event
Drink until body weight returns (1.5L/kg lost)
No alcohol
Regular body temp + sweat production
When do athletes use supplementation?
Supplementation is not necessary if athletes have a balanced diet
It is also needed for extra gains or unable to achieve that diet
What are vitamins?
Chemical compound that are only sourced through dietary intake
What are minerals?
Chemical elements that can be obtained though diet or supplements
Why take vitamins and minerals?
Promotes growth and development
What are vitamin A good for?
Eyes skin teeth and bone healthy (carrots)
What are vitamin B good for?
Converting food to energy (Meat, nut, fish, dairy)
What are vitamin C good for?
Healing wounds and fighting bugs (Citrus fruits)
What are vitamin D good for?
Essential for strong bones and teeth
What are vitamin E good for?
Heart healthy and arteries clean (Milk, dairy and sun)
What are vitamin K good for?
Keeps our blood healthy and clotting properly (Broccoli, cabbage and eggs)
What is creatine?
A compound that occurs naturally in the body found in muscle tissues in the form of CP
Why do athletes use Creatine?
Abundant fuel sources in the skeletal muscles (Assisting CP production ATP resynthesis)
Low dietary intake athletes
What are the side effects of using creatine?
Excessive intake = Fluid retention (pee) and kidney/liver damage
Weight gain (cells retain extra water)
What is caffeine?
A stimulant which speeds up the central nervous system
Why do athletes supplement on caffeine?
↑ alertness, ↓ perception of fatigue
↑ HR (could affect heart rhythm)
Promotes glycogen sparing
What is glycogen sparing?
Fat is metabolised first = prolonged fatigue
What are the side effects of using caffeine?
Muscle tightness, lack of sleep, headache, dehydration
Who would use caffeine?
Athletes who need quick thinking + rapid reactions
For over arousal + uncontrolled muscle twitch fibres
What is protein?
Molecules made up of amino acids
Why do athletes use protein?
Assist muscle contraction
Keeps body healthy
Promotes muscle growth, repair and maintain muscle
What are the side effects of using protein?
Excessive intake = ↑ calcium excreted in urine
What are the four different recovery strategies?
Physiological
Neural
Tissue Damage
Psychological
Why are recovery strategies important?
Ensures athletes can resume training + comp state ASAP, manage fatigue and active rest (muscle repair and fluid levels)
What happens when recovery is not adequate?
Incapable of expected standards
Prone to injury and overtraining
What does physiological strategies do?
Reduce blood lactate levels, DOM and body temp
What are the three physiological recov. strats?
Active recovery - cool down
Compression garments - Metabolic waste removal, joint awareness, blood flow and decrease swelling
Hydration - avoid dehydration + body temp
What does neural strategies do and what are they?
Help central and nervous systems which have been fatigued from chemicals
- Hydrotherapy
- Massage (relaxation, ↑ blood flow and ↓ tension
What is tissue damage strat and why is it used?
Harsh training –> Damaged tissues
So use cryotherapy (ice/ cold water) to slow down tissue inflammatory and build up of waste
What are the benefits of psychological strats and what are they?
Benefits body and mind, regulates concentration, motivation and anxiety lvls
- Relaxation strats
- Sleep
Explain the relaxation strats
Emotional recovery - meditation, visualisation, music etc., progressive muscular relaxation = ↓ HR, muscle activity, O2 consumption = faster + complete recovery
Explain sleep (psychological strategies)
7-10 hours to adjust stressors (additional sleep can slower nervous sys)
Lack = ↓ focus decision, memory, communication, skill and perf. ∴ maintain regular sleep
