Sleep and Nutrition

Question 1

Why is sleep important?

Answer 1

• Sleep is vital for recovery (SPORR- Recovery).
• It is recommended that elite athletes have a minimum of 8-9 hours of sleep each night.

Question 2

How many stages of sleep are there?

Answer 2

• There are 3 stages of sleep.
• Non-REM is the third stage and is the deepest part of the sleep (also called deep sleep).

Question 3

What happens during Non- REM sleep?

Answer 3

• During Non-REM sleep brain activity is very low, therefore requires less blood flow to the brain.
• As a result, blood is redirected to your muscles in order to replenish and repair them.
• E.g. Repairing microtears, DOMS reduced, replenishing glycogen stores, removal of lactic acid.
• Recovery is most effective during Non-REM sleep.

Question 4

Nutrition

Answer 4

• During exercise glycogen levels drop.
• Following exercise these need replacing.

Question 5

What 2 main foods should you consume after exercise?

Answer 5

Carbohydrates= carbs with a low glycaemic index (to replenish glycogen stores- slow stage of EPOC).
Proteins= helps form haemoglobin in the blood, and with the growth and repair of muscles.

Question 6

When should you consume carbs and proteins after exercise?

Answer 6

• Consume carbs and proteins within 20 minutes of completing exercise (a carbo-window has opened up).
• This can double glycogen stores, and speed up the slow stage of EPOC.

Question 7

What is the ratio of carbs to proteins that should be consumed?

Answer 7

• Carbs-proteins should be consumed at a ratio of 4:1.
• Following this ratio of carbs-proteins helps to resynthesise glycogen more efficiently.

Question 8

What form should you consume the carbs and proteins in?

Answer 8

• It is recommended that this meal/ snack is taken in liquid form so that it be ingested faster (quicker diffusion into the blood stream).