Sports nutrition Flashcards
Protein
FUNCTIONS OF PROTEIN
Growth of muscle tissue
Repair of muscle tissue
Production of red blood cells, hormones and antibodies
Contributes to ATP production when carbohydrate and fats stores are depleted.
(only in extreme circumstances such as starvation or ultra endurance events such as Ironman)
E.g. Meat, fish, poultry, eggs.
Fats and lipids
Represents body’s most plentiful source of potential energy
Fats are the major energy source during rest (60%) & light to moderate exercise but have little input during intense exercise.
EG: Butter, margarine, oils
Carbohydrates
First converted to blood glucose leading to a rise in insulin levels. Excess blood glucose converted to glycogen. Glycogen is stored in the muscle and liver for future use
Glycemic index
Ranking of carbohydrates based on their immediate effect on blood glucose (blood sugar) levels.
Measured on a scale of 1-100
low gi- appeles lentels
moderate gi- corn peas
High gi- banana white rice
Carbohydrate loading
3 DAY METHOD- Consume approximately 7-8g/kg bodyweight of carbohydrates for 3 days leading up to competition. Players can still exercise, however there is significant tapering occurring leading up to competition
1 DAY METHOD- Consume approximately 8-10g/kg bodyweight of carbohydrates the day before competition (approx 700g stored in muscle and liver)
Tapering or reducing training load is required to spare muscle glycogen stores.
Hydration pre exercise
(water) 1L prior to exercise recommended
300-400ml just prior (prime stomach) on top of 1L (Attempt in training first as may feel uncomfortable or bloated doing this)
During exercise
Drink approx 200ml of water every 15min during activity
Fluids post exercise
Want to replenish back to pre exercise weight
For every 1L of fluid loss, you must replace with 1.5L as you will urinate some of this out
Avoid alcohol and caffeine due to their diuretic effect
If post exercise weight is 1kg less than pre exercise weight, athlete needs to consume 1.5L of fluid
Sports drink
Sports drinks are flavoured drinks that rapidly deliver fuel and fluids when digested. Only consumed for exercise 1 x hour plus.
They taste good so you are more likely to want to drink them, Work to hydrate you and give your body an immediate source of energy (carbohydrates) as they are high GI, The added salt (sodium) provides more rapid absorption of fluid and retention of fluid.
Nutrition pre meal
Consumed 1 – 4 hours prior to competition
Consume low GI foods for slow release of glucose into bloodstream. The body tends to use the foods most recently digested as energy source – this assists with glycogen sparing.
During meal event
Consume 30-60 g of high GI CHO per hour, or 1 g/kg of body mass every hour. Sports bars, jelly beans etc.
Recovery meal
It takes at least 24 hours for glycogen replenishment after heavy endurance work. At least 7-10g/kg body mass of CHO over the next 24 hours. Protein for muscle recovery
