Nutrional & Rehydration Strategies

Question 1

Water

Answer 1

• rehydrates lost fluids due to sweating
• water is adequate for activities less than 1hour

Applied is Sport:
Body can regulate temperature better so that blood and oxygen available for ATP production rather than being redirected to the surface to cool down (sweat)

Question 2

Carbohydrate Replenishment (in the form of isotonic drinks)

Answer 2

• ideal choice for assisting in hydration
• more appropriate for sessions/ events over 1hr duration

Applied in Sports:
Sports drinks rehydrate, replace electrolytes and refuel carbohydrates

Question 3

Protein Replenishment

Answer 3

• best as recovery drink
• can easily be consumed following training session or competition

Applied in Sports:

• Assists sports that require strength and power
• protein with CHO post exercise improves muscular glycogen restoration

Question 4

Carbohydrate Replenishment

Before - During - After

Answer 4

• Replaces lost CHO used for ATP
• High GI goods are close to sugar which are more easily transported to the blood
• concentrated CHO to be taken with water during event

Before:

• Carb loading
• increases CHO stores up to 200-300%
• CHO has a faster rate of ATP production compared to fats

During:

• High GI during exercise
• provides glucose as duration increases
• CHO has a faster rate of ATP production compared to fats

After:

• High GI quickly restores muscle glycogen
• high GI more easily digested
• usually taken in the form of sports drinks
• protein and CHO within 30mins for optimal repair and CHO restoration.