Inquiry Question 3 Flashcards
Nutritional Considerations
Includes liquids and foods
Essential for optimising performance by giving the body the fuels it requires
Pre Performance
It is essential for an athlete to be well hydrates and have amply glycogen stores which are essential for energy production. It is also important for an athlete to avoid anything new.
Hydration - 2-3L day prior, 500ml hour prior, 250ml 30 min prior
Carbohydrate loading - Increase carbs in days leading up while also tapering. High in fluids, low in fat, low GI
During performance
Essential that an athlete stays hydrates and replaces blood glucose stores
Fluid: 200-300ml every 15 minutes (sips). Increased temp. increases dehydration. Increased humidity decreases evaporation. May consume sports drinks with salts, sugar and electrolytes
Sports Drinks: Beneficial for activities lasting over 30 min. Delays onset fatigue and electrolytes can relplace those lost in sweat.
Carb Stores: Sport drinks can provide quick and minimal amounts of glycogen. Consuming foods or gels is essential for sustained endurance performance
Post Performance
Has an impact on recovery by helping to replenish glycogen, rehydrate and rebuild muscle.
Hydration: Fluids should be replaced within the first hour post activity
Glycogen: High GI foods for immediate replacement and more complex carbs within 1-2 hours of completion. Higher metabolic rate helps breaks these down
Protein: Consumed within 1-2hours of compeltion. Assists with the growth an repair of muscle
Vitamins and mineral
Organic substances that allow normal bodily functions. Present in fruits, vegetables, meats.
Act as a catalyst to assist in energy metabolism
Excess are not stored in the body so supplementation is only required if there are pre conceived deficiencies
Excess consumption can cause headaches and fatigue
Vitamins
B- Optimise energy production, build and repair muscle, red blood cell production
C and E (antioxidants) - Increased exercise increases oxygen and oxidative damage –> protect cells membranes from oxidative damage
D- Calcium absorption, promotes bone health, regulates homeostasis of nervous system and skeletal muscle
Minerals
Iron - Allows for the transportation of oxygen around the body and muscles through the blood stream
Calcium - Bone growth and repair
Zinc - growth and repair of skeletal muscle tissue
Magnesium - Essential for glycolysis and muscle contraction
Sodium, Potassium, Chloride - neural transmission
Protein
Essential amino acid chains that provide the building blocks of cells. Assist with growth and repair. Can be used as fuel for endurance athletes
Insufficient Protein
- Slower recovery
- Loss of muscle mass
- Reduced immunity
Protein supplementation
Most athletes have sufficient amount of protein in their diet. Some athletes may choose to supplement due to:
- Dietary limitations (vegetarianism)
- Conveiencie post training (having a shake at the gym opposed to a steak)
Excess Protein consumption
- Weight Gain
- Stress on kidneys
- Dehydration
- Depletion of minerals in bones
Caffeine
A stimulant drug which has the capacity to speed up the central nervous system. In performance it blocks adenosine to the brain, improving the athletes perception of fatigue and alertness. Almost immediate benefits but short term.
Excess Caffeine
- Over arousal
- Anxiety
- Increased heart rate
- Reduction in fine motor skills
- Diuretic
Creatine
A natural organic acid which assists in the replenishing of ATP stores in the muscles through the ATP- Pc energy system. It is beneficial to strength and power activities of short duration and high intensity. Allows for increased PC stores, increasing the lactic threshold and decreasing recovery time
Disadvantages of Creatine
- Increases fluid retention
- weight gain
- Puffy look
- Stomach pain
- Diarrhoea
- nausea
- hypertension
- muscular cramps
Recovery
Just as important as nay other aspect of performance. Assists when training for adaptations as well as assisting in preventing injury and illness. It can also assist with motivation and fatigue levels
Effective recovery
When an athlete has returned to the physical state they were in prior to the training session or performance
Physiological strategies
Most commonly used
A strategy that helps the body and its systems to carry out normal functions
- cool down
- hydration
Cool down
Active recovery with low intensity activity.
Accelerates the body’s capacity to decrease lactic acid levels in the muscles reducing soreness
Hydration
Accelerates the return to pre performance or training hydration levels
Increases the volume of blood in the body, assisting with the removal of waste products
Also essential for storage of glycogen
Neural strategies
Focuses on the nervous system by releasing tension, soreness and pressure.
- Hydrotherapy
- Massage
Hydrotherapy
Water based recovery which can be hot, cold, contrast, pool or beach sessions.
Cold water causes vasoconstriction which decreases the core body temp thus reducing soreness and swelling
Hot water causes vasodilation, increasing the blood flow and removing lactates ( not recommended with injury)
Contrast uses both hot and cold and has the benefits of both
Massage
Involves the manipulation of muscles to increase blood flow. This allows for a reduction in muscle soreness and tension and increases relaxation.
However, conflicting evidence - some say it causes more soreness
Tissue damage strategies
Aim to repair tissue damage which is caused by high imapct strenuous sports. This is treated by cryotherapy and compression
- ice packs
- cold water immersion
- cryogenic chambers
Ice Packs/ cold water immersion
Ice is applied within the first 48 hours to decrease temp to the area thus decreasing inflammation.
Immersion aims to decrease the Bodys core temperature
Cryogenic chambers
Reduces body temp using bursts of nitrogenous gases very 30 secs and is cooled to - 100 degrees.
Claim to decrease delayed onset muscle soreness
Psychological strategies
Focus on the mind and the mindset to assist with recovery
- Relaxation
- Sleep
- rest days
- Counselling
- Post performance debrief
Relaxation
Athletes will use a wide range of relaxation techniques to reset the mind and body. It helps control levels of anxiety and arousal and allows the body to recover due to rest from physical activity. Relaxation, especially sleep, is critical for growth and repair of body tissues
