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SPORT NUTRITION

SPORT NUTRITION. Week 12. What you need to know…. When and why are CHO and protein important? How does a diet need to change for different sports? What should be eaten before, during and after exercise? What are the benefits of dietary strategies?

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SPORT NUTRITION

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  1. SPORT NUTRITION Week 12

  2. What you need to know… • When and why are CHO and protein important? • How does a diet need to change for different sports? • What should be eaten before, during and after exercise? • What are the benefits of dietary strategies? • CHO loading, creatine, caffeine, hydration, minerals

  3. Carbohydrate (CHO) • Major fuel source • Extended, high intensity • Prolonged, sub-maximal • Limited capacity to store • Important to eat before, during and after exercise • The more physical activity the more CHO required to be consumed

  4. Protein • Recovery and __________ of body tissue damaged during exercise • Athletes __________ need extra protein in diet • Normal diet provides sufficient protein

  5. Preparing for Competition • Specific nutritional strategies will help the athlete to reach optimal performance • The athlete needs to avoid nutrition related fatigue • Depletion of __________ • Hypoglycemia (low blood glucose) • _____________ • Low blood sodium levels

  6. Short Duration Sports • Glycogen depletion does not normally occur • Little need to increase __________ intake • Important to restore glycogen levels in __________

  7. Team Sports • Slight increase in CHO intake in 24-36 hours before competition can be beneficial

  8. Prolonged, Sub-Maximal Events • Examples: • Increasing CHO intake is important to increase glycogen stores • Should be done 36-72 hours before competition

  9. The Pre-Event Meal • Goals of a pre-event meal • Finish topping up glycogen stores • Top up fluid levels • Prevent hunger • Timing • __________ hours before event

  10. The Pre-Event Meal • What to eat • __________ GI foods • Why? • Low in __________ • Fluid • 300-400ml prior to event

  11. During Exercise • Events <60 mins • No intake needed, stored CHO and fat is adequate • Team sports 60-90 mins • CHO intake helps maintain blood glucose levels • Endurance events >90 mins • Very important; 500-1000ml of sports drink per hour • Ultra endurance events >4 hrs • Solid food high in CHO • Small amounts of fat and protein

  12. Recovery • Restore __________ and liver glycogen levels quickly • High GI foods within __________ mins of activity

  13. Dietary Strategies • Carbohydrate loading • Creatine supplementation • Caffeine • Hydration considerations • Minerals

  14. Carbohydrate Loading • Benefit for athletes exercising for 90+ mins • Increases muscle glycogen levels • Exercise at optimal pace for longer • Exercise tapers off and carbohydrates are increased • Prolongs CHO as main fuel and delays reliance on fats • May increase in __________ due to extra muscle glycogen and water

  15. Creatine Supplementation • Hope to increase power, strength and anaerobic performances • Powder ingested daily for 5-7 days • Increase in rate of PC resynthesis during recovery between bouts of high intensity activity • Eg: interval sprint training • Better able to use __________ system to provide energy before using lactic acid system

  16. Creatine Supplementation • Possible side effects • Weight gain due to increase in water retention • Muscle cramps, dehydration • Seizures, diarrhoea, anxiety • Only to be considered after consulting a dietitian or nutrionist

  17. Caffeine • Benefits • Glycogen sparing for endurance athletes • Stimulates CNS, which can alter perception of fatigue and effort • Stimulates release and action of adrenaline • Diuretic (promotes fluid loss) • Who would use it?

  18. Caffeine • Side effects • Diuretic: fluid loss = dehydration and impact on temperature regulation • Insomnia • Elevated blood pressure • Where from? • Doping controls? • Yes, allows normal ‘social’ consumption

  19. Hydration Considerations • Water alone is not the most efficient way to rehydrate • It causes bloating, reduces thirst, increase urine output • Fluid lost when exercising contains mineral salts (__________) that need to be replaced • Sports drinks are used because they contain electrolytes and carbohydrates

  20. Hydration Considerations • Hypotonic • Low electrolytes and CHO levels • Absorbed quickly • Suitable for athletes who need fluid, without CHO • Isotonic • Similar amounts of electrolytes and CHO that the body requires • Absorbed quickly • Preferred by athlete for refuelling and rehydrating • Hypertonic • Very concentrated with CHO • Slower absorption • Usually after exercise to replace glycogen

  21. Minerals • Often minerals supplements are taken • Iron, calcium, magnesium, potassium, sodium, zinc, phosphorus • However, a healthy balanced diet contains enough minerals • Eg: Iron • Increases oxygen carrying capacity of RBC • Hence, improved __________ capacity

  22. Activities • Read p.117-118 and complete activity 9 (p.119) • Go to http://www.ausport.gov.au/ais/nutrition • Read tennis fact sheet • Complete review questions (p.355) • 3, 4, 6, 7, 8, 9, 10

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