HSC Core 2 - CQ3 How can nutrition and recovery strategies affect performance?

Question 1

What are the most important nutritional considerations?

Answer 1

Glycogen (energy) + Hydration (temp & dehydration)
(+Nutritional balance)

Question 2

How does the duration of events influence an athlete’s nutritional plan?

Answer 2

Different fuel sources for specific sports (energy systems)

Question 3

What are the nutritional considerations for a power event?

Answer 3

Minimal pre/during/post
HYDRATION
A regular balanced diet

Question 4

What are nutritional considerations of a team sport?

Answer 4

Prior nutritional plan
CHO (high IG) + hydration prior
CHO gel/drinks during

Question 5

What are the nutritional considerations of an endurance athlete?

Answer 5

CHO loading
Hydration
The during phase is critical to maintain energy
Nutritional recovery (CHO + Fluids + fats)

Question 6

Describe the Glycaemic Index (GI)

Answer 6

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)

Question 7

What types of foods are consumed Pre Performance?

Answer 7

Enough CHO to max glycogen stores (24-36hrs)
Balanced diet
Complex/simple Carbs
Avoid fats of protein (too long to digest=discomfort)
Liquid meals

Question 8

How much food should be consumed pre-performance?

Answer 8

Generally related to sport
Too much = discomfort = decrease perf.

Question 9

When to eat for pre performance?

Answer 9

Complex carbs = 3-4hrs
Snacks/High GI = 1-2hrs
CHO gel = 30min

Question 10

Describe the required hydration for pre performance

Answer 10

Adequate fluids (2L)
500mL 24hrs prior
250mL 15min prior

Question 11

What is carb load and who should carb load?

Answer 11

Activities at high intensity for >90min
Requires storing glycogen in muscles (50-100%)
36-72hrs before event

Question 12

How do athletes carb load?

Answer 12

Small frequent meals rich in CHO (achieve high CHO intake)
Tapering 2-4 days
↑CHO ↓fats

Question 13

What factors affect athletes fluid and fuel needs during performance?

Answer 13

Duration
Intensity
Environment conditions
Glycogen/hydration status
Body size
Metabolism

Question 14

Describe the process of refuelling during an event

Answer 14

CHO (blood sugar levels) + electrolytes (salts and minerals for body functions must be restored)
30-60g of CHO/hr (dep. On tolerance, needs + opportunities)

Question 15

Describe the fluid intake during the performance

Answer 15

Regular intake (600-1.2L/hr)
Avoid reaching level of thirst
Dehydration ↑ athlete’s perception of effort = reducing aerobic capacity, ↑ fatigue + mental function

Question 16

Describe the nutritional needs Post event

Answer 16

Proactive recovery = the first 8-12 hours (body to it’s og state)
Replace Glycogen stores, fluid + electrolytes, muscle protein)

Question 17

What is the glycogen window?

Answer 17

The time when the body is faster at replacing glycogen (first 20min after exercise, 50- 100g of CHO)

Question 18

Describe hydration in post event

Answer 18

Drink until body weight returns (1.5L/kg lost)
No alcohol
Regular body temp + sweat production

Question 19

When do athletes use supplementation?

Answer 19

Supplementation is not necessary if athletes have a balanced diet
It is also needed for extra gains or unable to achieve that diet

Question 20

What are vitamins?

Answer 20

Chemical compound that are only sourced through dietary intake

Question 21

What are minerals?

Answer 21

Chemical elements that can be obtained though diet or supplements

Question 22

Why take vitamins and minerals?

Answer 22

Promotes growth and development

Question 23

What are vitamin A good for?

Answer 23

Eyes skin teeth and bone healthy (carrots)

Question 24

What are vitamin B good for?

Answer 24

Converting food to energy (Meat, nut, fish, dairy)

Question 25

What are vitamin C good for?

Answer 25

Healing wounds and fighting bugs (Citrus fruits)

Question 26

What are vitamin D good for?

Answer 26

Essential for strong bones and teeth

Question 27

What are vitamin E good for?

Answer 27

Heart healthy and arteries clean (Milk, dairy and sun)

Question 28

What are vitamin K good for?

Answer 28

Keeps our blood healthy and clotting properly (Broccoli, cabbage and eggs)

Question 29

What is creatine?

Answer 29

A compound that occurs naturally in the body found in muscle tissues in the form of CP

Question 30

Why do athletes use Creatine?

Answer 30

Abundant fuel sources in the skeletal muscles (Assisting CP production ATP resynthesis) Low dietary intake athletes

Question 31

What are the side effects of using creatine?

Answer 31

Excessive intake = Fluid retention (pee) and kidney/liver damage Weight gain (cells retain extra water)

Question 32

What is caffeine?

Answer 32

A stimulant which speeds up the central nervous system

Question 33

Why do athletes supplement on caffeine?

Answer 33

↑ alertness, ↓ perception of fatigue ↑ HR (could affect heart rhythm) Promotes glycogen sparing

Question 34

What is glycogen sparing?

Answer 34

Fat is metabolised first = prolonged fatigue

Question 35

What are the side effects of using caffeine?

Answer 35

Muscle tightness, lack of sleep, headache, dehydration

Question 36

Who would use caffeine?

Answer 36

Athletes who need quick thinking + rapid reactions For over arousal + uncontrolled muscle twitch fibres

Question 37

What is protein?

Answer 37

Molecules made up of amino acids

Question 38

Why do athletes use protein?

Answer 38

Assist muscle contraction Keeps body healthy Promotes muscle growth, repair and maintain muscle

Question 39

What are the side effects of using protein?

Answer 39

Excessive intake = ↑ calcium excreted in urine

Question 40

What are the four different recovery strategies?

Answer 40

Physiological Neural Tissue Damage Psychological

Question 41

Why are recovery strategies important?

Answer 41

Ensures athletes can resume training + comp state ASAP, manage fatigue and active rest (muscle repair and fluid levels)

Question 42

What happens when recovery is not adequate?

Answer 42

Incapable of expected standards Prone to injury and overtraining

Question 43

What does physiological strategies do?

Answer 43

Reduce blood lactate levels, DOM and body temp

Question 44

What are the three physiological recov. strats?

Answer 44

Active recovery - cool down Compression garments - Metabolic waste removal, joint awareness, blood flow and decrease swelling Hydration - avoid dehydration + body temp

Question 45

What does neural strategies do and what are they?

Answer 45

Help central and nervous systems which have been fatigued from chemicals - Hydrotherapy - Massage (relaxation, ↑ blood flow and ↓ tension

Question 46

What is tissue damage strat and why is it used?

Answer 46

Harsh training --> Damaged tissues So use cryotherapy (ice/ cold water) to slow down tissue inflammatory and build up of waste

Question 47

What are the benefits of psychological strats and what are they?

Answer 47

Benefits body and mind, regulates concentration, motivation and anxiety lvls - Relaxation strats - Sleep

Question 48

Explain the relaxation strats

Answer 48

Emotional recovery - meditation, visualisation, music etc., progressive muscular relaxation = ↓ HR, muscle activity, O2 consumption = faster + complete recovery

Question 49

Explain sleep (psychological strategies)

Answer 49

7-10 hours to adjust stressors (additional sleep can slower nervous sys) Lack = ↓ focus decision, memory, communication, skill and perf. ∴ maintain regular sleep