Performance Enhancement and Recovery Practices Flashcards
What is Nutrition and what can it provide for an athlete?
Nutrition refers to the process of providing or obtaining the food necessary for health and growth. If nutritional strategies are implemented correctly, it can lead to an increased fuel supply during physical activity, which can enhance performance through delaying fatigue.
What is Carbohydrate Loading and what happens as a result?
Carbohydrate loading is a nutritional strategy used (alongside tapering) by athletes to maximise the stores of glycogen in their body before endurance-based physical activity. This allows carbohydrates to be used as the body’s main fuel source for longer as they require less oxygen to break down than fats, thus resulting in an athlete being able to work at higher intensities for longer.
What does Carbohydrate Loading give an advantage?
Why does it give an advantage?
When glycogen (carbs) is being used as the main fuel source, ATP is able to be produced more quickly than it is when triglycerides (fats) are being used. Fats also take a greater amount of oxygen to be broken down, leaving less oxygen available for the working muscles (as compared to glycogen). Therefore, athletes are able to work at a higher intensity when glycogen is used as a fuel source, and the longer that they can use glycogen as their fuel source, the longer they can maintain their intensity.
What is a Glycemic Index?
The Glycemic Index is a relative ranking of carbohydrate in foods according to how they affect blood glucose levels. Carbohydrates with a High GI value (70 or more) are more quickly digested, absorbed and metabolised which in turn result in a higher and faster rise in blood glucose, in order to promote rapid glycogen repletion.
Explain the importance of Glycogen Replenishment post exercise?
Immediately after physical activity, increased amounts of blood (than usual) are still being pumped to the working muscles and muscle cells are still receptive to glycogen, so refuelling with High GI foods will be extremely effective. The sooner that these foods can be gotten in to the body, the less time that full glycogen replenishment will take.
50-80grams CHO consumed every 2 hours for 6 hours. If consumed immediately, Glycogen Replenishment can occur within 24 hours
What are Carbohydrate Gels?
Carbohydrate Gels are basically dehydrated sports drinks. They contain extremely concentrated carbohydrates. Carbohydrate gels should be used during extreme endurance events, such as a marathon, to ‘top up’ carbohydrate supplies, or immediately after an event to allow carbohydrates to be replenished quickly.
What are Protein Supplements?
Protein Supplements are generally used by athletes who are looking to increase muscular power and strength.
They aim to:
• Provide the material to construct and repair muscle cells
• Provide the 20 necessary amino acids to support the immune and endocrine systems
• Increase the transmission of nerve signals around the body
• Help to achieve the rebuilding of glycogen
What are Caffeine Supplements?
Caffeine stimulates the central nervous system (CNS), which can allow for more effective neural transmission. Caffeine is also believed to have a glycogen sparing effect. Glycogen sparing is an aerobic training adaption that allows fats to be used earlier during physical activity, therefore saving glycogen for higher-intensity efforts when it is needed. Caffeine is also believed to delay/reduce fatigue levels in the muscle. 3milligrams/kg and increases urination, therefore decreases hydration levels
Explain the role of Water and IV Hydration?
Water is obviously an important part of avoiding dehydration. It won’t replace lost electrolytes, but it will replace the blood plasma that is lost in sweat. Water can be taken in two main ways –orally (normal drinking) and through an intravenous drip (IV).
IV hydration can be useful when athletes are in such a condition that they cannot drink orally (e.g. unconscious). It has been shown that there is no benefit to IV hydration, over oral hydration, for mildly dehydrated individuals. WADA banned IV hydration, other than when medically necessary, in 2006. It is considered to be unethical and projects a poor image of sport.
What are Sport Drinks and their role in Hydration (describe the 3 types of Sport Drink)?
- Rehydrate the body
- Replace electrolytes that are lost in sweat (such as chloride, calcium and sodium)
- Replenish lost carbohydrates.
These electrolytes are important in regulating the water content inside and outside cells. There are three types of sports drinks:
Hypotonic Sports Drinks –Hypotonic sports drinks have a low osmolality (number of particles), meaning they have a low concentration of carbohydrates and electrolytes. Due to this, it is absorbed quickly and is used when hydration, rather than refuelling, is a priority. Hypotonic sports drinks should be used before an event.
Isotonic Sports Drinks –Isotonic sports drinks have a medium level of osmolality and offer a balance between refuelling and rehydration. Isotonic sports drinks are usually used during an event.
Hypertonic Sports Drinks –Hypertonic sports drinks have a high level of osmolality, meaning they have a high concentration of carbohydrates and electrolytes. This means they are absorbed more slowly than the other two types of sports drinks, and should be used when refuelling is a priority. Hypertonic sports drinks are usually used after an event to top up muscle glycogen stores. If consumed during an event, hypotonic or isotonic drinks also need to be consumed.
What is the Aim of Recovery and why is it essential?
Recovery is the return of one’s physical condition back to Pre-Exercise State. Recovery can be essential as it allows for regular training sessions, which can then lead to an increased likelihood of chronic adaptations and fitness improvements occurring.
What is Thermotherapy?
Thermotherapy - the use of heat to enhance recovery, usually done through the use of a spa bath.
• Increase blood flow to the muscle, which increases oxygen supply & aids the removal of waste products
• Decrease muscle stiffness
• Aids in relaxation levels
N.T. As increased heat leads to increased blood flow and therefore increases inflammation, it should not be used directly after an athlete has suffered a soft-tissue injury.
What is Cryotherapy?
Cryotherapy - the use of coolness to enhance recovery, usually done through the use of ice packs.
• Decrease blood flow to muscles (use directly after suffering a soft tissue injury)
• Reduce swelling (oedema) around muscles
• Reduce muscle spasms
• Reduce feelings of pain associated with the muscles
What is Contrast Water Therapy?
Contrast Water Therapy - the alternate use of hot and cold water submersion
• The hot water will cause vasodilation (increase in diameter of blood vessel), and the cold water will cause vasoconstriction (a decrease in diameter of blood vessel).
• Increase blood flow to the muscle, which increases oxygen supply & aids the removal of waste products
• Increased perception of recovery
• Decreased likelihood and severity of DOMS (Delayed onset of muscular soreness)
What are Compression Garments?
Compression Garments (Beach/Pool) – form-fitting garments worn post exercise (N.T. Water immersion = compression)
• Reduce venous pooling
• Reduce swelling (oedema) around muscles
• Reduce the severity of DOMS (Delayed onset of muscular soreness)
What are Hyperbaric Chambers?
Hyperbaric Chambers – specialist equipment where capsules are filled with 100% pure oxygen
• Increase the speed of recovery (by increasing the amount of oxygen available)
• Reduce swelling (oedema) around muscles
What is Massage?
Massage - rubbing and kneading of muscles and joints of the body (little evidence to support its benefits)
Perceived Benefits include:
• Increased blood flow to the muscles
• Decreased muscle stiffness
• Decrease in DOMS
• Decreased fatigue levels
• Increased sense of comfort and wellbeing
What is Sleep?
Sleep – state of complete unconsciousness during which the body performs its repairs and adaptations • Increased ability to repair muscles • Improve insulin activity • Increase in hormone regulation • Increase speed and reaction time
N.T. A lack of sleep has been shown to decrease emotion control and focus, and lead to mental confusion and frustration, all of which can negatively impact performance.
