Optimal nutrition for performance - basic concepts Flashcards
Functions of nutrition for training
- Promote growth and development
- Provide energy
- Regulate metabolism
How does nutrition promote growth and development
Tissue adaptation, growth and repair
Nutrition and providing energy
Maintain energy supply to the working muscle and other tissues
Regulate metabolism
Immune function and resistance to illness and infection
What is the main fuel used by muscle at low exercise intensities
Fat
What happens as exercise intensity increases
Fuel selection changes
What becomes the main fuel used as exercise intensity increases
CHO, especially muscle glycogen
Recommended nutritional intake - Protein
- 1.2-1.8g/kg body weight
- 10-15%
Recommended nutritional intake - Fat
- Under 30%
Recommended nutritional intake - Carbs
- 60%
- Increase needed for endurance athletes
Exercise and food intake
Increase of energy intake required for a lot of sports especially endurance sports
Carbohydrate sources for body
- From own stores - Muscle glycogen, liver glycogen
- From diet
When are muscle glycogen levels depleted
During short repeated stints of high intensity exercise
What energy source is used during prolonged or high intensity exercise
CHO
why is a high CHO intake essential
Maintaining hard training and high performance
- Stores constantly need topping up
Insufficent carbs - consequences
- Muscle and liver energy wont be replaced (needed to fuel all exercise)
- Low energy levels and fatigue prevent good, hard training which results in poor performace
- Reduced alertness and extreme hunger
- Increased protein oxidation - loss of muscle tissue
Protein suppliments
Not required with a balanced diet
Intake of protein above optimal level
Doesnt result in further muscle mass of strength gains
Where should most dietary fat come from
Unsaturated fats in veg oils, nuts and oily fish
How do we lose fluids
- Sweating
- Water vapour in energy breathed out
What factors does fluid loss depend on
- Genetics
- Body size
- Fitness
- Temperature and humidity of surroundings
- Duration and intensity of exercise
Which 2 factors influences each others uptake
Water and glucose
What does large fluid volumes impair
carbohydrate uptake
What do concentrated sugar solutions impair
Fluid replacement
What are isotonic drinks ideal for
rehydrating and refueling
Isotonic drink sugar and electrolyte concentration
5-7%
- Same as blood concentration
