Nutrition in Sport Flashcards
Name and Explain the 4 different activity level
Sedentary
Basic health
Minimise illness
Improve QOL (Quality of Life)
Exercise less than once per week
Active
Basic health
Minimise illness
Improve QOL (Quality of Life)
Weight management
Exercise approximately three times per week
Amateur
Train to compete
Performance
Personal Goals
Improve QOL (Quality of Life)
Weight management
Exercise approximately five times per week
Elite
Compete tow in
Performance
Weight management
Usually obsessive
Exercise approximately twelve times per week
Name and Explain the five principles of sports nutrition
Mix it up - Eat a varied and well-balanced diet that supplies the right amount of energy and essential nutrients
Fuel right - Choose a variety of food, including food that contains carbohydrates, based on the amount of exercise you are doing and vary your intake accordingly
Strive for five - Eat at least five portions of fruit and vegetables daily; fresh, frozen, dried, and canned all count. Variety is key
Refuel - If you need to recover quickly then start refilling with carbohydrates foods and fluids as soon as possible after exercise
Think fluid - Ensure you are well-hydrated by drinking throughout the day as well as before, during and after exercise, as appropriate
Name some of the factors nutrition for athletes is based on
Age
Training goals
Body Weight
Sex
Body height
Type of sport
Physical Intensity
Explain the energy balance required for an athlete
Must meet the requirements of the individual at all stages of activity
Will change significantly during the course of an athlete’s training
Prolonged periods of energy deficiency can lead to REDs: Relative Energy Deficiency in Sport
Athletes with REDs do non consume enough calories to meet the energy demands of their training and daily activities
This is where SPorts Registered Dietitians are important
Can EAR be used for an athlete - EAR for carbohydrates, proteins, and fats
No, as their distribution of macronutrients (carbohydrates, proteins, and fats) may be different from the EAR
Their requirements may vary depending on the sport, training phase, and individual goals
Explain why carbohydrates and protein are important for athletes
Carbohydrates are particularly important for fuelling endurance activities
Protein is essential for muscle repair and recovery
Explain the different types of carbohydrates
Monosaccharides (simple sugars) - Glucose and Fructose
Disaccharides (Two simple sugars) - Sucrose, Lactose and Maltose
Oligosaccharides - (3 - 10 simple sugars) Raffinose, Stachyose
Polysaccharides (complex carbohydrates) Starch, Glycogen
Explain the 2 types of fibre
Soluble fibre - dissolves in water
Insoluble fibre - bulling
What happens if protein intake is beyond energy requirements?
Excess protein, beyond energy requirements, is stored in the body as adipose tissue
Explain Fat intake for athletes
Athletes should follow healthy eating guidelines which focus on consuming moderate amounts of mon-unsaturates and omega-3 fats and a reduction in intake of saturated fats
Sources of monosaturated fats include olive, rapeseed, groundnut, and almond oils, avocados, olives, nuts, and seeds
Explain what happens during swearing - what minerals are lost
When we sweat we lose electrolytes as well as fluids
Sodium: Sodium is the primary electrolyte lost in the highest concentration of sweat. It plays a critical role in maintaining fluid balance, nerve function, and muscle contractions.
Potassium: Potassium contributes to nerve and muscle function. While the concentration of potassium in sweat is lower than that of sodium, athletes can still lose substantial amounts, particularly in endurance activities.
Chloride: Chloride is often lost in conjunction with sodium and plays a role in maintaining electrolyte balance and supporting proper nerve function.
Calcium: Calcium concentration is much lower compared to other electrolytes. May still experience some calcium loss during prolonged or intense exercise.
Magnesium: Magnesium is important for muscle and nerve function, energy metabolism, and bone health.
What minerals are important for athletes and why
Iron - Crucial for the transport of oxygen in the blood, which is essential for energy production during exercise. Losses through sweating and gastrointestinal bleeding
Calcium - Vital for bone health and muscle function. Support bone density and reduce the risk of stress fractures
Vitamin D - Essential for bone health, immune function, and muscle function. Limited sun exposure for those training indoors may be at risk of vitamin D deficiency
Magnesium - Involved in muscle and nerve function, energy production, and bone health. Important to monitor in high sweat outputs
Zinc - Immune function, protein synthesis, and wound healing
Sodium - May lose significant amounts of sodium through sweat and may need to replenish it during and after exercise
B Vitamins (B6, B12, Folate) - Energy metabolism, red blood cell formation, and nervous system function. Consider vegetarian and vegan athletes
Omega-3 fatty acids - Support the cardiovascular health; they reduce inflammation and may aid in muscle recovery
What minerals are important for indoor training and weight baring
Vitamin D
Calcium
Explain why mealtimes and snacks are important for athletes
The timing of meals and snacks is important for sports
Pre-activity nutrition and hydration
During activity nutrition and hydration
Post-activity nutrition and hydration
Explain why some athletes may take creatine supplementation and explain the role of creatin
Certain is a naturally occurring compound that plays a role in the production of energy during high-intensity, short-duration activities
Certain are sometimes chosen by strength athletes
It is essential to note that individual responses to creating can vary
Athletes interested in using a supplement should consult an accredited sports dietitian to ensure they use the supplements safely and appropriately
Explain the use of ergogenic acid for athletes
Tools that athletes use to increase energy, performance, and recovery
Explain why some athletes may take caffeine supplements
Shown to enhance endurance performance by increasing the availability of fatty acids for energy production. Helps spare glycogen stores, delaying the onset of fatigue during prolonged exercise.
CNS stimulant that can enhance alertness, focus, and concentration
Some studies suggest that caffeine supplementation may improve power and strength performance
Explain some of the factors that influence food preferences and cultural considerations
Religion
Food Choice
Lifestyle
Allergies
Likes
Dislikes
What requirements of nutrients will an athlete following a plant-based diet require?
Protein source - combine different plant sources for a complete amino acid profile
Iron and Vitamin B12
Omega- 3 farry acids
Calcium
Why is adequate nutrition important for an athlete during injury and recovery and what are some of the things a dietitian has to consider
In the case of injuries, dietitians should consider nutrition strategies that support the healing process
Proper nutrition is crucial for recovery after intense training sessions or competition
Things to consider:
Maintaining an energy balance for a rested athlete
Adequate protein for healing and repair
Correct vitamin and mineral intake (this can be done via the diet)
Replenish glycogen stores
Remember energy needs may increase during rehabilitation
Explain body composition goals for athletes
Athletes may have their own body composition goals
Alongside exercise experts, we can support tailored nutritional intake
Explain what the Power-to-Weight Ratio is and what type of athletes does this benefit
This involves balancing muscle mass and body weight to maximize power output relative to body size this is important for cyclists, gymnasts, and athletics athletes
Explain aesthetic pressure and body image concerns that athletes may have and how these come about
Aesthetic Pressure:
Some sports emphasize aesthetic ideals, and athletes may feel pressure to conform to certain body standards
This can be evident in sports like figure skating, gymnastics, and dance
Body Image Concerns:
The pressure to conform to certain body ideals, whether for performance or aesthetic reasons, can contribute to body dissatisfaction and mental health challenges
Explain why gut health can have an impact on high-intensity exercise
Guthelath can be impacted by high-intensity exercise
Symptoms might include nausea, bloating, cramps, and diarrhea. This is often referred to as exercise-induced gastrointestinal syndrome (EIGS)
What things are important for athletes to consume/ do to improve gut health
Treatment
Hydration
Balance electrolytes
Pre-exercise nutrition (Avoid high fiber and high fat close to exercise
Avoid Caffeine and high osmolality sports drinks
Small frequent meals
Name and explain some other factors that can have an impact on gut health
Use of Anti-Inflammatory Medications - Some athletes may use anti-inflammatory medications, Nonsteroidal anti-inflammatory drugs (NSAIDs), to manage pain or inflammation, and these medications can affect the lining of the GI tract
Fibre - Challenges in achieving optimal fiber intakes. Low intake is recommended before high levels of exercise
Dehydration and Hydration Strategies - Dehydration can be a common issue in sports, and certain hydration strategies ( e,g. hypertonic drinks) may contribute to gut issues. Dehydrated athletes may experience more severe GI symptoms.
Decreased blood flow to the gut - During intense exercise, blood flow is diverted away from the GI tract to meet the demand of working muscles. This reduced blood flow may contribute to GI symptoms and impact nutrient absorption
