Nutrition Flashcards
Nutrition
Types
Food contains different substances that are needed for health.
These are nutrients, water and fibre
What food and drink provide nutrients
All of them, although in different amounts
Energy
carbs, fats and proteins
These provide the body with energy that is required to function and help you go about your daily activities
Other nutrients are
vitamins and minerals
they are needed by the body to keep healthy
vitamins
e.g. B, C, D
minerals
e.g. iron, calcium, potassium
Fibre
some foods also provide fibre and is not digested by the body but is needed to keep the gut healthy
1 calorie =
4.2 kilojules
average Australian should consume ___ kj per day
8700
Carbs
2 major groups are simple and complex
typical diet percentages for most athletes
55-60% CHO
25-30% fats
10-15% protein
pre-exercise nutrition
to ensure that glycogen stores are topped up for the activity.
also ensuring that adequate hydration occurs prior to competition
pre-exercise meal
what and when
high in complex carbs (low GI foods)
low in fat
low in simple sugars (high GI foods)
recommended 4 hours prior
3-4 hours prior = pasta or rice with low fat sauce, baked beans on toast
1-2 hours prior = sandwiches, fruit, sports bars
less than 1 hour = lollies, sports drink, cordial
during exercise nutrition
if sport is short
athlete’s glycogen fuels should be sufficient and fluid replacement will be the main concern
during exercise nutrition
if sport is long (90+)
athlete may benefit from consuming some CHO in addition to fluids to refuel the body
additional CHO could include: sports drinks, CHO gels, easy to get food bar, sugar confectionary
important to hydrate
both depend on intensity, duration, temp of enviro, pre-exercise foods + fluids
post exercise nutrition
what to eat + times
the muscular stores of glycogen are depleted and need to be replenished.
in the first 15 minutes after exercise consume at least 50-8-g of CHO (high GI)
during the following 2 hours after, consume meal high in complex CHO (low GI) - can include protein for muscle growth and repair
different types of sports drinks
isotonic, hypertonic, hypotonic
isotonic
contain similar concentrations of salt and sugar as in the human body
quickly replaces fluids lost through sweating and supplies CHO
e.g. powerade, gatorade
useful during event
carbs 4-8g
hypertonic
contain a high concentration of salt and sugar
normally consumed post-workout to supplement daily CHO intake and top-up muscle glycogen stored
e.g. drinks that say high carb/energy/calorie or endurance, performance
< 4 grams, less osmality
useful post event
hypotonic
contain a lower concentration of salt and sugar,
quickly replaces fluids lost due to sweating. suitable for athletes who require fluid w/o a carb boast.
e.g. watered-down sports drinks, anything ‘light’ like powerade zero
carbs >8g, more osmality, receive goodness slowly
avoiding dehydration
2 ways
first way = sports drinks
second way = acclimatisation = 5 days of training, moderate intentisty and short duration - high intensity and long duration
regular training in warm conditions: reduce clothing, drink cool water, sit in shade etc.
fluid retention
electrolytes such a sodium and potassium
- reduce urine output
- enable fluid to empty quickly
- have fluid retention
- promote absorption from the intestine
during exercise, you can lose up to ___ L of fluid per hour from sweat
2
post competition foods
high GI after 30 mins (lollies)
carbs - after 1 hour (sandwich, pizza) medium GI
low GI main meal - asap - 3 hours (dinner)
