enhancing performance diet
TRANSCRIPT
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ENHANCING PERFORMANCE
Dietary Consideration
s
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NEED TO KNOWNutrition
Carb Loading Glycemic Index Carb Gels Protein
Supplements Caffeine
Supplements
Hydration
Water Sports Drinks Intravenous Drips
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NEED TO DO
Compare and contrast practices designed to enhance performance and recovery
Analyse and evaluate nutrition and hydration procedures to enhance individual performance and recovery
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WHEN IS DIET IMPORTANT?
Pre
During
Post
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CARBOHYDRATE LOADING
10 days prior to major competition Increase in carbohydrate stores Tapering training
Discuss the following: Carbohydrate loading is only really of benefit for endurance events lasting longer than 90 seconds Carbohydrate loading is used widely in elite level AFL football
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CARBOHYDRATE LOADING Sample menu plan for a 70kg athlete aiming to carbohydrate load. Note that it is important to snack regularly when carbohydrate loading.
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GLYCEMIC INDEX Scale 0 to 100 Effect on blood sugar levels in 2 hours High 70-100 Medium 55-69 Low <55
Pre exercise – Low GI During Exercise – Moderate – High GI Post Exercise – High GI
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ACTIVITY
Rank each of the following foods according to their glycemic index in a continuum from one side of the room to the other
HUMAN CONTINUUM
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WHOLEMEAL BREAD HUMAN CONTINUUM
HIGH
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BAKED BEANS HUMAN CONTINUUM
LOW
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BANANAS HUMAN CONTINUUM
HIGH
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CARROTS HUMAN CONTINUUM
MEDIUM
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ICE CREAM HUMAN CONTINUUM
MEDIUM
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GRAIN BREADS HUMAN CONTINUUM
LOW
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PUMPKIN HUMAN CONTINUUM
HIGH
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BROWN RICE HUMAN CONTINUUM
MEDIUM
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CORN CHIPS HUMAN CONTINUUM
LOW
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HYDRATION Body core temp around 37 degrees
How do we hydrate? Is only hydration important?
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WHICH DRINK?
Osmolality? When? Purpose?
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CARBOHYDRATE GELS Dehydrated sports drinks Replace energy stores Need to be taken with fluid (water or
sports drink?) Why use instead of sports drink?
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ORAL vs INTRAVENOUS Oral through mouth Intravenous through vein IV used in hospitals Banned in NRL and AFL Used in NFL No real scientific basis
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DIET SUPPLEMENTS Addition to regular diet to achieve nutritional goal Natural or Synthetic
What considerations?
AIS Supplement program (Group A, B, C, D)
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CAFFEINE Stimulate CNS Glycogen sparing effect Improves muscle contractility Large individual differences Increase in dose ≠ increase in
performance Dangerous effects on heart rhythms Long vs short distance Banned until 2004 Constantly under review
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PROTEIN Provides the raw material for muscle
construction and repair Promotes glycogen resynthesis Plays important role in the immune
system Critical to the endocrine system Prevents sports anemia When to take? How to take? Any side effects?
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EXAM QUESTIONWhat are the main functions of nutritional and hydration strategies used during recovery?
A. restoring muscle glycogen, replacing lost fluids and electrolytes and relaxing of muscles through Massage
B. restoring muscle glycogen, replacing lost fluids and electrolytes and manufacturing new muscle and red blood cells in the repair and adaptation process
C. replacing lost fluids and electrolytes, allowing the immune systems to handle any damage caused by the exercise bout and preventing delayed onset muscular soreness
D. replacing lost fluids and electrolytes, manufacturing new muscle and red blood cells in the repair and adaptation process and preventing delayed onset muscular soreness
MUL
TIPL
E CH
OICE
CORRECT ANSWER - B
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EXAM QUESTIONAn athlete running a half marathon is offered a choice of drinks at a drink station at the 10-km mark of the race.The athlete has a choice of either a hypotonic, hypertonic or isotonic drink.
a. Which drink would be the best choice at this point of the race?
1 mark
b. Compare the three types of drinks and justify your choice in part a.
4 marks
SHOR
T AN
SWER
Hypertonic drinks have a high osmolality which which means that have a high carb concentration and are absorbed quite slowly. Hypotonic drinks have a very low osmolality and is absorbed very quickly, however it has a very low concentration of carbohydrates. Isotonic drinks have a similar osmolality to that of the body so are absorbed quite quickly. The athlete would have an isotonic drink because it would provide a balance of both rehydrating as well as refuelling the body.
Isotonic