Nutritional Strategies (Unit 4 AOS 2) Flashcards
What are the three nutritional and hydration strategies to enhance recovery>
- Carbohydrates
- Proteins
- Water
Why is nutrition important?
- General health and immunity
- Aesthetics – shiny hair / clear skin etc
- Energy levels
- Concentration
- Growth and body composition
- Increasing muscle size
- Controlling body fat levels - Enhance training & competition
- maximise energy
production
- minimise fatigue
- accelerate recovery
Carbohydrates
Main source of energy
during physical activity as they require less oxygen than fats to create same amount of energy.
Carbohydrate Replenishment
It is important to consume CHO foods within 30-60 minutes of completing exercise.
High Carbohydrate diet should be maintained in the 4-6 hours following activity to further enhance glycogen replenishment
- Amount: 1-1.5 grams per kg of body weight
- By ingesting carbohydrates within the first 30 minutes post exercise, muscle glycogen is restored quicker which enables a faster recovery (minimises fatique) to pre-training state which will allow the athlete to train again sooner.
Restoration Rate
(rule of thumb)
Rule of thumb: For every hour carbohydrate intake is delayed the time for full glycogen restoration will increase by 24 hours (1 day).
post exercise glycogen
glucogen restoration
consumption time
within 1 hour = 24 hours
1-2 hours = 24-48 hours
5+ hours = up to 5 days
what should you consume for optimal musucle glycogen resynethesis?
carbohydrates and proteins should be consumed together
Consuming both together stimulates production of insulin
Proteins
Protein provides amino acids, which are the building blocks for muscle growth and repair NOT energy production.
when should protein be ingested after exercise and benefits of doing this
Ideally, protein should be ingested within the first 15-30 minutes after exercise.
Benefits:
1. Increased protein synthesis (uptake and use), uptake is enhanced for up to 24 hours
- Reverse catabolic effect (tissue breakdown)
- Increased anabolic effect (growth and repair)
- Promotes glycogen resynthesis.
Recovery: Coingestion of Carbohydrates and Proteins
The intake of CHO & protein together stimulate the production of insulin which…
1. Increases rate of CHO uptake and glycogen replenishment as it prolongs window of time for replenishment
- Insulin acts as a powerful anabolic hormone to decrease the catabolic (muscle get tiny tears) process and increase the anabolic (healing of muscles, getting bigger mucles process)
process - uptake of amino acids for increased muscle repair and growth
How do we lose fluid?
(Rehydration: Water)
How do we lose fluid?
Sweat
2. urine
3. breathing
4. crying
5. spitting
6. vomiting
What happens when we lose too much fluid?
(Rehydration: Water)
Dehydration
Possible rate of fluid loss?
(Rehydration: Water)
1-4 litres/hour
How is fluid loss increased?
(Rehydration: Water)
- Environmental conditions (like heat)
- activity level
- diuretics
(performance enhancing drugs - promotes fluid loss - some are legal (tea, coffee ans alcohol) but some are illegal
some atheltes may se dieretics to flush other illegal substances out))
Benefits of drinking water
- replenishes water loss
- constantly restore that water that is lost through vreathing, sweating and digestion - helps bood circulation
- when you become dehydrated, blood becomes thicker therefore having water thins blood and allows it to flow through the body - Improves cognitive performance
- regulates your temperature
(through sweat, the body releases excess heat and cools down when the outside temperature is hotter than your body temperature) - keeps your joints moving
What does dehydration do to the body?
- decreases blood volume
- increases core
temperature - decreases stroke volum and cardiac output
- increases rate of muscle glycogen use
- increases blood thickness
