Sports Nutrition Flashcards
(30 cards)
Recommend diet for most athletes
Includes 55-60% of carbs
25-30% of fat
10-15% of protein
The effects of dehydration and how this can be avoided
Dehydration can lead to decreased blood flow to the skin and muscles, causing fatigue.
To avoid dehydration, it is important to be well hydrated prior to the event to limit fluid loss and approx. 1 litre of fluid should be consumed asap after competition. Then fluids should continue to be taken regularly over the next 24 hours.
Hypertonic -
2 examples
- Contains a higher concentration of salt and sugar than the human body
- normally consumed post workout to supplement daily CHO intake and top up muscle glycogen stores
- can be taken during ultra distance events but must be used in conjunction with isotonic drinks to replace lost fluids.
E.g. Drinks that are labelled with high carb/high energy/ high calorie “endurance, performance”
Important guidelines for a sportspersons diet :
- Increase complex carbohydrate intake
- Decrease dietary fat intake
- Ensure an adequate protein intake
- Increase dietary fibre
- Decrease or eliminate alcohol
- Decrease salt intake
- Increase water intake
During excersise nutrition :
What should be consumed and why
If sport is short duration, glycogen fuels should be sufficient and fluid replacement is important.
If sport is longer than 90 minutes, then consuming carbohydrates should be beneficial in addition to fluids in order to refuel the body.
In endurance events, it is recommended that extra CHO are consumed in the form of a ; sports drink, CHO gel, sugar confectionary or easy- to - eat food bar.
Why nutrition is important for athletes
- The food fuels provide energy for the body ( ATP Resynthesis )
- delay onset fatigue: depletion of fuel stores and dehydration
- ensures efficient recovery from training and events
Purpose of pre excersise nutrition
Purpose is to ensure that glycogen stores are topped up for the activity.
Function of protein
Give 3 examples
Proteins main role in the body is the growth and repair of the body’s tissues, organs and cells.
Sports drinks :
The 3 types and why they are beneficial
Isotonic, hypertonic and hypotonic.
They are beneficial because they replace lost fluids due to sweat and top up muscle glycogen stores
Isotonic drinks -
2 examples
- Contains a similar concentration of salt and sugar as in the human body
- quickly replaces fluids lost through sweating and supplies a boost of CHO
- preferred for long distance running and team sports
E.g. Gatorade and Powerade
Hypotonic -
2 examples
- contains a lower concentration of salt and sugar than the human body
- quickly replaces lost fluids due to sweating
- suitable for athletes who require fluid without a CHO boost
E.g. Watered down sports drinks. Anything “ light “ like Gatorade G2 and Powerade zero
When carb loading SHOULD and SHOULD NOT be used
Should NOT be used for short term excersise and NOT for team sport players due to their training demand.
SHOULD be used for a 90 minute or longer event / activity
Guidelines for pre excersise nutrition
- high in complex carbohydrates (low GI foods)
- low in fat
- low in simple sugars (high GI foods)
What should be eaten 3-4 hours prior to an event ?
Baked beans, baked potatoes and pasta (low GI)
What should be consumes 1-2 hours prior to excersise ?
Cereal bars, sports bars and milkshakes
What should be consumed less than an hour prior or during a game ?
Sugar confectionary, Gatorade, cordial (high GI)
What is carbohydrate loading and why is it beneficial ?
Carb loading is a strategy used by endurance athletes to maximise stores of muscle and liver glycogen, prior to endurance competition
The process involved in carb loading
Foods that are high in CHO are consumed around 3 days prior to competition, whilst also decreasing training intensity
Post excersise nutrition :
What when and why in detail
- in the first 15 minutes after excersise, at least 50-80 grams of CHO (high in GI) should be consumed because of the depletion of the muscular stores of glycogen that have decreased due to strenuous excersise.
- 2 hours after excersize, a meal high in complex CHO (low GI) should be consumed. Along with some protein for muscle growth and repair to fully replenish the glycogen stores.
Function of carbohydrates.
Give 3 examples
Provides energy and is the body’s main source of fuel.
Example : pasta, potatoes, beans
Function of fibre
Give 3 examples
Fibre keeps the digestive system healthy.
For example : cereals, fruits and vegetables
Function of Vitamin A
Give 3 examples
Vitamin A helps form and maintain healthy skin, teeth, soft tissue and helps good vision.
For example : sweet potatoes, carrots, lettuce
High GI
2 food examples
High GI foods are rapidly digested and absorbed. They give some energy, but not for very long.
E.g. Potatoes and white bread
How the body cools itself down
Sweating or perspiring is a safety mechanism that the body uses to get rid of the heat that is caused by excersize.
As muscles excersize, the heat produced is carried by increased blood circulation to the skin, where it evaporates as sweat, to cool the body down
