Core 2

1. Key Idea 3 Core 2 How can nutrition and recovery strategies affect performance? Factors Affecting Performance • Dot Points • Nutritional considerations • Supplementation • Recovery strategies

2. Table of Contents Syllabus Overview of Key Idea 3 Dot Point 1 – nutritional considerations Dot Point 2 – supplementation Dot Point 3 – recovery strategies Key Terminology Questions from past papers General Revision Questions

3. Click to view Core 2 – Key Idea 3 Syllabus Copy this URL into browser to view PDHPE Syllabus http://www.boardofstudies.nsw.edu.au/syllabus_hsc/pdhpe.html

4. KEY IDEA – 3 How can nutrition and recovery strategies affect performance? • The Dot points for Key Idea 3 • Nutritional Considerations • Supplementation • Recovery Strategies

5. Overview of Key Idea 3 – How can nutrition and recovery strategies affect performance? By understanding the dietary needs of athletes and planning eating strategies for before, during and after physical activity , individuals can enhance their recovery and maximise physiological responses from training, as well as improve their performance. In summary, good nutrition makes a substantial difference to athletic performance.

6. How can nutrition and recovery strategies affect performance? • Nutritional Considerations • pre-performance, including carbohydrate loading • during performance • post-performance Dot Point 1

7. Overview of Dot Point 1 Athletes need to eat a nutritious, balanced diet to fuel their body. An adequate diet: • avoids the need for supplementation • delays the onset of fatigue • aids the recovery process An athletes diet needs to take into account their training load and change their diet accordingly. This fuel for this diet needs to be made up of a variety of foods and fluids.

8. KEY IDEA – 3 How can nutrition and recovery strategies affect performance? • Nutritional considerations • pre-performance (carb loading) A major cause of fatigue and therefore a decline in performance is the depletion of fuels. (mainly glycogen stores in muscles). This means that one of the main aims of pre-performance nutrition is ‘fuelling up’ or carbohydrate loading

9. KEY IDEA – 3 How can nutrition and recovery strategies affect performance? • Nutritional considerations • pre-performance (carb loading) Carb loading is a strategy involving changes to training and nutrition that can maximise muscle glycogen (carbohydrates) stores prior to endurance competition. It is estimated that carb loading can improve performance by 2-3% in endurance events. That is almost 2 minutes improvement in time in a 60 minute event Click to read article related to loading

10. KEY IDEA – 3 How can nutrition and recovery strategies affect performance? • Nutritional considerations • pre-performance (carb loading) • How to Carb Load? From AIS • A normal diet 4-7 days before competition as training ‘tapers.’ • 1-4 days out from competition carb’s are increased to 70-80% of the dietary intake and training is reduced again. • 7-12grams of carbs per 1kg of body weight. • Click here - for a more detailed description of carb loading provided by the Ausports.http://www.ausport.gov.au/ais/nutrition/factsheets/competition_and_training/carbohydrate_loading

11. KEY IDEA – 3 How can nutrition and recovery strategies affect performance? • Nutritional considerations • pre-performance (carb loading) What might a Carb-loading day look like? The following diet is suitable for a 70kg athlete Breakfast 3 cups of low-fibre breakfast cereal with 11/2 cups of reduced fat milk, 1 medium banana, 250ml orange juice Snack toasted muffin with honey, 500ml sports drink Lunch 2 sandwiches (4 slices of bread) with filling as desired200g tub of low-fat fruit yoghurt, 375ml can of soft drink Snack banana smoothie made with low-fat milk, banana and honeycereal bar

12. KEY IDEA – 3 How can nutrition and recovery strategies affect performance? • Nutritional considerations • pre-performance (carb loading) What might a Carb-loading day look like? The following diet is suitable for a 70kg athlete Dinner 1 cup of pasta sauce with 2 cups of cooked pasta3 slices of garlic bread, 2 glasses of cordial Late Snack toasted muffin and jam, 500ml sports drink this sample plan provides ~ 14,800 kJ, 630 g carbohydrate, 125 g protein and 60 g fat.

13. KEY IDEA – 3 How can nutrition and recovery strategies affect performance? • Nutritional considerations • pre-performance (carb loading) What might a Carb-loading day look like? In order to consume the necessary amount of carbohydrate, it is necessary to cut back on fibre and make use of compact sources of carbohydrate such as sugar, cordial, soft drink, sports drink, jam, honey, jelly and tinned fruit.  Athletes who include too many high fibre foods in their carbohydrate loading menu may suffer stomach upset or find the food too bulky to consume.

14. KEY IDEA – 3 How can nutrition and recovery strategies affect performance? • Nutritional considerations • pre-performance Hydration Athletes can generally tolerate 300-500mls of fluid before exercise (5ml per kg of body weight). For events less than 60 minutes water is adequate, but sports drinks should be considered for events longer than 60 minutes. A fluid intake over several days before competition will assist in hydration. Athletes can monitor urine colour to check if they are sufficiently hydrated.

15. KEY IDEA – 3 How can nutrition and recovery strategies affect performance? • Nutritional considerations • during performance • An athletes fuel and fluid needs while competing will be affected by: • The duration and intensity of the activity • Environmental conditions • The athletes body size and metabolism.

16. KEY IDEA – 3 How can nutrition and recovery strategies affect performance? • Nutritional considerations • during performance • Athletes consume carb’s during performance to maintain blood glucose levels. These carb’s are broken down into glucose and are used before stored gylcogen. • A refuelling target of 30-60grams of carb’s per hour is the recommendation. This can be achieved by: • 1 litre of sports drink • 600ml of cola drink • 1.5 sports bars • 2 sports gels • 2 large bananas

17. KEY IDEA – 3 How can nutrition and recovery strategies affect performance? • Nutritional considerations • during performance Hydration During Performance Every 15-20mins 200ml Too much fluid can lead to bloating and the need for increased urination.

18. KEY IDEA – 3 How can nutrition and recovery strategies affect performance? • Nutritional considerations • post performance After high intensity and long duration athletic performance glycogen levels in the muscle and liver are depleted. It is imperative that glycogen levels are replaced ASAP to ready the body for the next athletic performance. High GI foods are recommended (breads, cereals, potato and sports drinks) Proteins are also needed because to help with muscle tissue repair.

19. KEY IDEA – 3 How can nutrition and recovery strategies affect performance? • Nutritional considerations • post performance Recommended Post Performance Meals 1-2 sports bars 250-300ml milk shake or smoothie If an athlete is 3kg lighter at the end of performance they then need to replace 1.5times this amount in fluid. E.g. 4.5 litres of fluid.

20. GI Guide

21. Sports Drinks • Read the article and answer the questions related

22. How can nutrition and recovery strategies affect performance? • compare the dietary requirements of athletes in different sports considering pre-, during and post-performance needs End of Dot Point1 Students learn to:

23. How can nutrition and recovery strategies affect performance? Dot Point 2 • Supplementation • vitamins • minerals • Caffeine • Creatine products

24. Overview of Dot Point 2 Supplementation is very common today for athletes, but its effectiveness can be debated. The question is; can the athlete obtain all their essential nutrients from their diet, or do they require supplements. Do supplements give the athlete that extra 1% improvement that will set them apart? This dot point looks at the pros and cons of supplementation.

25. Pros • Assistance to meet nutritional • goals • Placebo effect • Cons • expense • Side affects • Contamination in drug testing

26. KEY IDEA – 3 How can nutrition and recovery strategies affect performance? • Supplementation • Vitamins/Minerals Vitamins Vitamins are only required in small quantities in the body. They do not contain energy, but they act as catalysts to release energy and build muscle tissue. The body does not manufacture vitamins, so the diet must supply them. A balanced diet will supply all the vitamins necessary. However, some athletes take vitamins to ensure they are getting the RDI. They are expensive and the body in most cases excretes any excess vitamins

27. KEY IDEA – 3 How can nutrition and recovery strategies affect performance? • Supplementation • Vitamins/Minerals Vitamins In the case of fat-soluble vitamins, supplements can even be dangerous. Vitamins A and D can accumulate in the body, and excessive quantities can result in joint pain, nausea and fatigue.

28. KEY IDEA – 3 How can nutrition and recovery strategies affect performance? • Supplementation • Vitamins/Minerals Minerals The main minerals to consider are calcium and iron, as many athletes (females in particular) tend to be deficient in these two minerals. Iron Iron is found in haemoglobin which is found in red blood cells responsible for transporting oxygen to working muscles. Low levels of haemoglobin can dramatically affect performance. Iron is found in red meat and leafy green vegetable. Many individuals do not consume enough iron so supplementation is recommended.

29. KEY IDEA – 3 How can nutrition and recovery strategies affect performance? • Supplementation • Vitamins/Minerals • In summary, the majority of people will receive the necessary levels of vitamins and minerals in the diet. There are some situations where supplementation may be required: • travelling to countries with different food choices • Are on a restricted diet (religious reasons) • Have a pre-existing medical condition

30. KEY IDEA – 3 How can nutrition and recovery strategies affect performance? • Supplementation • Protein Of the four text books we have not one said there was any benefit in protein supplements which is interesting. Some staff and students drink it more than water. As with anything to do with sport the AIS is the authority to consult and this is what they say – click to read Take notes from this site.

31. KEY IDEA – 3 How can nutrition and recovery strategies affect performance? • Supplementation • Caffeine Caffeine is a substance that occurs naturally in the leaves, nuts and seeds of a number of plants.  It enjoys social acceptance and widespread use around the world. (coffee as an example) The recent introduction of caffeine (or guarana) to 'energy drinks', has increased the opportunities for athletes to consume caffeine, either as part of their everyday diet or for specific use as a supplement. In 1 January 2004, caffeine was removed from the 2004 World Anti-Doping Agency Prohibited List

32. KEY IDEA – 3 How can nutrition and recovery strategies affect performance? • Supplementation • Caffeine • Latest Research on Caffeine • There is sound evidence that caffeine enhances endurance and provides a small but worthwhile enhancement of performance over a range of exercise protocols.  These include: • short-duration high-intensity events (1-5 min) • prolonged high-intensity events (20-60 min) • endurance events (90 min + continuous exercise) • ultra-endurance events (4 hours +) • prolonged intermittent high-intensity team and racquet sports • The effect on strength/power and brief sprints (10-20 sec) is unclear. 

33. KEY IDEA – 3 How can nutrition and recovery strategies affect performance? • Supplementation • Caffeine Latest Research on Caffeine (cont) Recommendations - intake of caffeine one hour prior to the event, in doses equivalent to ~ 6 mg/kg (e.g. 300-500 mg for a typical athlete). There is new evidence, at least from studies involving prolonged exercise lasting longer than 60 minutes, that a variety of protocols of caffeine use can enhance performance.  In particular, benefits have been seen with small-moderate levels of caffeine (1-3 mg/kg BM or 70-200 mg caffeine) taken before and/or throughout exercise, or towards the end of exercise when the athlete is becoming fatigued). 

34. KEY IDEA – 3 How can nutrition and recovery strategies affect performance? • Supplementation • Caffeine Why is it beneficial Firstly, caffeine provides improved endurance due to an increased utilization of fat as a fuel and a sparing effect on carbohydrate utilization. Secondly, caffeine may increase the calcium content of skeletal muscle and enhance the strength of muscle contraction. Finally, caffeine has direct effects on the central nervous system as a stimulant which may alter the perception of fatigue, increase alertness, and increase muscle recruitment.

35. KEY IDEA – 3 How can nutrition and recovery strategies affect performance? • Supplementation • Creatine products Creatine is a naturally occurring compound found in large amounts in skeletal muscle as a result of dietary intake. Creatine provides a number of important functions related to fuel supply in the muscle. The most well known role is as a source of phosphate to regenerate ATP. The creatine phosphate system is the most important fuel source for sprints or bouts of high-intensity exercise lasting up to 10 seconds.

36. KEY IDEA – 3 How can nutrition and recovery strategies affect performance? • Supplementation • Creatine products • Although creatine supplementation is widely used across many sports, it is only proven to be beneficial in a small number of sports where athletes repeat short maximal efforts with brief recovery periods. • Situations where it is beneficial • developed athlete undertaking resistance training to increase lean body mass. • Interval and sprint training sessions where the athlete is required to repeat short explosive maximal efforts with brief recovery intervals. • Sports with intermittent work patterns (e.g. soccer, basketball, football, racquet sports).

37. KEY IDEA – 3 How can nutrition and recovery strategies affect performance? • Supplementation • Creatine products • Concerns with Creatine use • Creatine loading promotes weight gain due to fluid retention. • Extended or excessive creatine loading protocols are not required although they are often reported to be commonly used by athletes. • Overuse could potentially have a harmful effect on liver and kidney function.

38. How can nutrition and recovery strategies affect performance? End of Dot Point2 Students learn to: • critically analyse the evidence for and against supplementation for improved performance

39. How can nutrition and recovery strategies affect performance? Dot Point 3 • Recovery Strategies • Physiological strategies, e.g. cool down, hydration • Neural strategies e.g. hydrotherapy • Tissue damage strategies e.g. cyrotherapy • Psychological strategies, e.g. relaxation

40. Overview of Dot Point 3 Recovery strategies are approaches used by athletes to manage fatigue between one training session or event and the next session or event Quote from Lance Armstrong: “Recovery. That’s the name of the game in cycling. Whoever recovers the fastest does the best”

41. KEY IDEA – 3 How can nutrition and recovery strategies affect performance? • recovery strategies • physiological strategies, eg cool down There is no doubt that time spent on cooling down will accelerate the recovery process needed before and after training or competition. As a result, the coach must encourage the athlete to regard the cool down as an essential part of both the training session and competition itself.

42. KEY IDEA – 3 How can nutrition and recovery strategies affect performance? • recovery strategies • physiological strategies, eg cool down • Cooling down should consist of the following: • 5 to 10 minutes jogging/walking - decrease body temperature and remove waste products from the working muscles • 5 to 10 minutes static stretching exercises • Static stretches are more appropriate to the cool down as they help muscles to relax, realign muscle fibres and re-establish their normal range of movement. These stretches should be held for approximately 10 seconds

43. KEY IDEA – 3 How can nutrition and recovery strategies affect performance? • recovery strategies • physiological strategies, eg cool down • appropriate cool down will: • aid in the dissipation of waste products - including lactic acid • reduce the potential for DOMS – delayed onset muscle soreness • reduce the chances of dizziness or fainting caused by the pooling of venous blood at the extremities • reduce the level of adrenaline in the blood • allows the heart rate to return to its resting rate

44. KEY IDEA – 3 How can nutrition and recovery strategies affect performance? • recovery strategies • physiological strategies, eg hydration Because of the range of factors that contribute to fluid loss the only effective plan to manage fluid loss is weighing the athlete before and after training or competing. Each kilogram (kg) of weight lost is equivalent to approximately one litre (L) of fluid.  You will need to drink 150% of any fluid deficit in the 4-6 hours after exercise to account for ongoing sweat and urinary losses.  When fluid losses are high and/or rapid rehydration is required, sodium replacement may be required.  Sports drinks and salty foods can all contribute to sodium replacement.

45. KEY IDEA – 3 How can nutrition and recovery strategies affect performance? • recovery strategies • physiological strategies, eg hydration • Hydration (Fluid Recovery) • The amount of fluid loss varies for each individual: • Altitude • Temperature • Humidity • Exercise intensity • Exercise duration • Amount the person sweats

46. KEY IDEA – 3 How can nutrition and recovery strategies affect performance? • recovery strategies • neural strategies, eg hydrotherapy Neural – nervous system – brain to muscles Hydro = use of water Contrast Water Therapy The most common method includes one minute in a cold tub (10-15 degrees Celsius) and two minutes a hot tub (about 37-40 degrees Celsius), repeated about 3 times.

47. KEY IDEA – 3 How can nutrition and recovery strategies affect performance? • recovery strategies • neural strategies, eg hydrotherapy Hot Water immersion (HWI) e.g. use of spas. Temp above 38c for a maximum 15 minutes. Benefits include increased blood flow, reduced stiffness and muscle spasms. Not as effective as other methods Pool sessions Includes light walking, kicking and stretching. 10-30 minutes. There is limited research into this method, however there is a perception of less muscle soreness. Becoming more popular

48. KEY IDEA – 3 How can nutrition and recovery strategies affect performance? • recovery strategies • neural strategies, eg massage • Massage claims to have a number of benefits: • Increases blood flow to muscles enabling faster removal of lactic acid • Decreases muscle soreness following exercise • Increases joint flexibility • Decreases tension in the nervous system

49. KEY IDEA – 3 How can nutrition and recovery strategies affect performance? • recovery strategies • neural strategies, eg massage Research however offers conflicting evidence of the effect of massage. It appears to predominately offer a psychological benefit. This means that athletes ‘feel better’ or its in their mind as opposed to actual physiological benefits.

50. KEY IDEA – 3 How can nutrition and recovery strategies affect performance? • recovery strategies • tissue damage strategies, egcryotherapy • Very similar to hydrotherapy. Hydro means the use of water which can be both hot and cold while cyrotherapy is only the use of cold water. • Examples include Ice baths, cold water immersion (at the beach) and use of ice packs. • Cryotherapy claims to: • Reduce swelling • Minimise internal bleeding (bruising)