Pre And During Competition Nutrition

Question 1

Describe optimal dietary strategies leading up to competition?

Answer 1

1. Carbohydrate loading: days and in the morning and right before the competition. 10-12g/kg/day.
2. Have a good hydration plan. (Hydration and carbohydrate loading together improves performance to greatest extent)
3. Bring whatever form of carbohydrate with you for in-race refuel.
4. Just shortly before the race, consume 1-4g/kg of carbohydrates. Depending on the sport, choose real fresh food or meal replacements or liquids. Or even mouth rinse.
5. Choose low GI only if you need to digest faster

Question 2

Understand which athletes would benefit the most from carb loading?

Answer 2

The endurance athletes. Because events that take more than 90 minutes to complete tend to deplete glycogen stores that are taken based on normal requirements of athletes. And carb loading ensures that the 2-3 percent performance improvement can result.

Question 3

Describe the optimal parameters fro the pre-event meal?

Answer 3

Choose foods that are familiar, 1-4 g/kg bm of carbohydrate, can choose fluid replacement if sport demands fast digestion or too nervous to consume solid foods, can choose high GI for fast digestion too, low fat, moderate proteins and low fiber.

Question 4

Understand the optimal practices for re-hydration and recovery of carbohydrate stores after exercise?

Answer 4

Rehydration: normally just standard consumption of foods and fluid could restore euhydration. Substantial dehydration means need aggressive rehydration—> 1.5 L/kg of body mass loss. Need to take some salty food.

Question 5

Outline the optimal strategies for fluid and energy replacement during exercise?

Answer 5

1. Should try to replace fluid as well as carbohydrate.
2. Different durations of competitions require different carbohydrate refuel. (No requirement for under 45 minutes, 45-75 needs some small amount and mouth rinse, 1-2.5 hours require 30-60g/hr, 2.5-3 hours should be 90 g/hr. )
3. Take opportunities whenever possible.
4. Drink periodically.
5. Different types of carbohydrate. ( to further activate receptors to increase the rate of CHO oxidation.

Question 6

Describe the benefits and appropriate use of sports drinks before, during and after exercise.

Answer 6

Easier to take in without feeling too full for sports that require flat stomach like gymnastic, or physical contact sports. Very quick to digest so to minimize gastrointestinal distress.