Nutrition and Hydration in Sports

Transcription

1 Program Support Notes by: Kirsty O Rourke B.Ed.(Phys.Ed) Produced by: VEA Pty Ltd Commissioning Editor: Sandra Frerichs B.Ed, M.Ed. Executive Producers: Edwina Baden-Powell B.A, CVP. Sandra Frerichs B.Ed, M.Ed. You may download and print one copy of these support notes from our website for your reference. Further copying or printing must be reported to CAL as per the Copyright Act 1968.

2 For Teachers Introduction This program focuses on how athletes can use nutrition and hydration to enhance athletic performance. It looks at the fuels the body uses, the importance of hydration and how these can be monitored and manipulated prior, during and after events to ensure optimal performance. The role of nutrition and hydration is compared for individual and team events with insight from an athlete s perspective with Ironman Triathlete, Bradley Conder and Australian Olympic and WNBA Basketballer. Jenna O Shea sharing their strategies and experiences. Additionally in this program, Dietician Alan Mccubbin and Renee McGregor, sports nutritionist and dietician, explain the link between nutrition and hydration from a scientific perspective. Timeline 00:00:00 Nutrition in sporting performance 00:03:46 Hydration and supplements in sporting performance 00:07:48 Nutrition and hydration: Pre-event 00:12:43 Nutrition and hydration: During event 00:15:49 Nutrition and hydration: Post event 00:19:21 Credits 00:20:19 End program Related Titles Sports Psychology: Mental Preparation Performance Enhancing Substances in Sport Sports Psychology: Motivation, Anxiety and Arousal Recommended Resources

3 Student Worksheet Initiate Prior Learning 1. List the foods you ate in the past 24 hours and categorise them into carbohydrates, fats and proteins. Carbohydrates Fats Proteins 2. The recommended intake of water is 2L a day (8 glasses) + ½ glass water for every 15 mins activity sub max (moderate) intensity exercise, 1 glass for every 15 mins high intensity exercise (vigorous). Document the amount of fluids you intake and amount of physical activity for 24 hrs. Based on the recommended intake levels, evaluate your hydration. Are you getting enough water? 3

4 3. Explain the role of the following nutrients for good health: a) Carbohydrates b) Fats c) Proteins d) Electrolytes e) Water f) Iron 4

5 4. Consider the following article (or similar article about a professional sports person s diet). Explain how and why his diet may differ from the average adult. 5. Compare and contrast the sports drinks recommended pre, during and post exercise using the following site 5

6 Active Viewing Guide Nutrition in sporting performance 1. Explain why nutrition and hydration are considered the 4 th discipline for ironman triathletes. 2. Explain why carbohydrates are the predominant source of energy during exercise. 3. Define GI and explain the difference between high and low GI foods, including when they are used during sports performance. 4. Fill in the following table about the characteristics of fats. Broken down into Predominant energy source Food examples Role 5. Explain the relationship between exercise intensity and fat use and why this occurs. 6

7 6. Explain the role of protein in the body and sports performance. Hydration and supplements in sporting performance 7. Fill in the following gaps to describe how dehydration impacts performance: Increased sweat and decreased fluid levels - the it is to get blood and to the working muscles, therefore it results in performance. 8. Match the type of sports drink (hypertonic, hypotonic or isotonic) to the descriptions below. a) absorbed quickly, and has carbohydrates and electrolytes. b) higher in carbohydrates to replenish stores, best consumed after exercise. c) low in carbohydrate and rapidly absorbed. 9. Explain the relationship between iron levels and the ability to produce energy efficiently. Nutrition and hydration: pre-event 10. Briefly discuss what is meant by carbohydrate loading and when it is used by athletes. 7

8 11. What does Alan McCubbin identify as one area for improvement in Bradley s diet? Nutrition and hydration: during event 12. Identify the three key nutrition considerations during an event. 13. Outline how replacing carbohydrates during an event impacts sports performance. 14. Circle the most appropriate responses to describe the role of electrolytes in enhancing sport performance Electrolytes are salts/sugars that help retain and absorb carbohydrates/fluids therefore decreasing chance of hitting the wall /becoming dehydrated, therefore resulting in increased/decreased performance. Nutrition and hydration: post event 15. Outline the three key nutrition considerations post event. 16. Compare and contrast the during event and post event nutrition strategies. 8

9 Extension Activities 1. Research three different athletes (endurance, power/strength and a team sport) and clearly outline how they could use nutrition and hydration pre, during and post event to enhance performance. 2. Interview an athlete on their nutrition and hydration pre, during and post event and provide a report/analysis of their approach. Be sure to make at least two suggestions for improvement. 3. Interview/research the diet of vegetarian, vegan or gluten-free athletes and explain the implications for these people in terms of gaining optimal nutrition for performance Record your weight then participate in physical activity for at least 30 mins (cycle class, circuit, 1 km swim) and then record weight. Calculate the difference in weight as this suggests how much fluid has been lost during the session. Discuss how this may have impacted your performance during the activity and discuss how you could have avoided this. 5. Keep a food, fluid and physical activity diary for at least 24hrs and calculate how many calories/kj s consumed compared to how many were burned. The following website (or something similar) can help Research and debate the use of caffeine to enhance performance. Is caffeine more harmful or helpful for athletic performance? supplements/caffeine 7. You have been allocated the job of organising the food/fluid stations for the Melbourne Ironman triathlete competition. In pairs or small groups create a clear plan of how you can cater for the needs of the athletes. 8. In pairs or small groups create the ideal nutritional supplement for a pre, during or post meal and create an advertisement clearly outlining the advantages and benefits for performance. 9

10 Suggested Student Responses Initiate Prior Learning 1. List the foods you ate in the past 24 hours and categorise them into carbohydrates, fats and proteins. Answers will vary but may include: Carbohydrates Fats Proteins Bread Cereal Fruit Vegies Dairy (eg. Cheese) Nuts Chocolate Avocado Butter Red Meat Eggs Chicken 2. The recommended intake of water is 2L a day (8 glasses) + ½ glass water for every 15 mins activity sub max (moderate) intensity exercise, 1 glass for every 15 mins high intensity exercise (vigorous). Document the amount of fluids you intake and amount of physical activity for 24 hrs. Based on the recommended intake levels, evaluate your hydration. Are you getting enough water? Answers will vary. An example is below. Fluid intake Moderate exercise Vigorous exercise 6 glasses water 2 glasses cordial 1 cup of tea 30mins walking 20min jog = approx. 8 glasses water = 1 glass water = 1 glass water 3. Explain the role of the following nutrients for good health: a) Carbohydrates Provide fuel for energy production. Predominant during exercise. b) Fats Provide fuel energy production at rest/low intensity. Insulation and protection of vital organs. c) Proteins Growth and repair of muscles. d) Electrolytes Salts that help absorb and retain fluids. e) Water Makes up majority of body and blood. f) Iron Forms haemoglobin and carries oxygen in blood 10

11 4. Consider the following article (or similar article about a professional sports person s diet). Explain how and why his diet may differ from the average adult. Answers will vary but may include: Due to increased energy expenditure through his training (eg. 5hrs each day of training) Phelps needs to have increased energy consumption when compared to an average adult. Phelps eats significantly more carbs, fats and protein than what is recommended for the average adult to help counteract the energy spent during training but also help repair his muscles. Increased CHO- to use during training and replenish stores after training Increased Fats- Phelps can use for energy, but average adult may not Increased protein- to help with repair and growth of muscles stressed from training. 5. Compare and contrast the sports drinks recommended pre, during and post exercise using the following site Pre: Has carbohydrates to help fuel energy production during event Vitamin B to help metabolism of carbohydrates making it easier to use fuels for energy During: Has Carbohydrates to replenish lost stores Electrolytes to help replace those lost through sweat to help absorb and retain fluids Post: Has Carbohydrates to replenish lost stores Proteins to help promote muscle repair and growth 11

12 Active Viewing Guide Nutrition in sporting performance 1. Explain why nutrition and hydration are considered the 4 th discipline for ironman triathletes. Nutrition and hydration significantly impact performance in a triathlon therefore in order to do well a triathlete must carefully plan and train this as they would the other disciplines. 2. Explain why carbohydrates are the predominant source of energy during exercise. Carbohydrates are broken down quickly/easily and do not require much oxygen to be broken down. This makes them ideal during exercise when there is not a lot of oxygen available for fuel metabolism. 3. Define GI and explain the difference between high and low GI foods, including when they are used during sports performance. A ranking of carbohydrates according to rate at which they affect blood glucose levels (rate of break down). High GI foods are broken down and absorbed easily/quickly therefore ideal during exercise to quickly replenish stores. Whereas low Gi foods are broken down and absorbed slowly. This makes them ideal for a pre event meal. 4. Fill in the following table about the characteristics of fats. Broken down into Predominant energy source Food examples Fatty acids At rest/low intensity Oily fish, nuts, seeds Role Help absorb fat soluble vitamins, recovery, energy at rest, insulation/protection of vital organs 5. Explain the relationship between exercise intensity and fat use and why this occurs. The higher the intensity the less fats can be used due to the more complex reactions/more oxygen required. As fat use decreases CHO use increases. 6. Explain the role of protein in the body and sports performance. Proteins are the building blocks of the body. In particular they assist in the repair and growth of muscle tissue. Hydration and supplements in sporting performance 7. Fill in the following gaps to describe how dehydration impacts performance: Increased sweat and decreased fluid levels - the harder it is to get blood and oxygen to the working muscles, therefore it results in decreased performance. 8. Match the type of sports drink (hypertonic, hypotonic or isotonic) to the descriptions below. a) Isotonic - absorbed quickly, and has carbohydrates and electrolytes. b) Hypertonic - higher in carbohydrates to replenish stores, best consumed after exercise. c) Hypotonic - low in carbohydrate and rapidly absorbed. 12

13 9. Explain the relationship between iron levels and the ability to produce energy efficiently. As iron carried oxygen in the blood decreased levels of iron results in decreased ability to carry oxygen to working muscles. Therefore the body cannot make energy as efficiently without oxygen. Nutrition and hydration: pre-event 10. Briefly discuss what is meant by carbohydrate loading and when it is used by athletes. Increased intake of carbohydrates (Low GI) prior to an event (2-3days prior) used for longer events (greater than 2 hrs) in order to increase the stores of carbohydrates in the body. 11. What does Alan McCubbin identify as one area for improvement in Bradley s diet? Answers will vary, but may include adding protein to his diet at breakfast time or changing his afternoon snack to something with less fat. Nutrition and hydration: during event 12. Identify the three key nutrition considerations during an event. Carbohydrates Fluids Electrolytes 13. Outline how replacing carbohydrates during an event impacts sports performance. The more carbohydrate an athlete can get into the body during that exercise the longer they can maintain a high intensity of exercise and the faster they can go over the distance of the event. 14. Circle the most appropriate responses to describe the role of electrolytes in enhancing sport performance Electrolytes are salts/sugars that help retain and absorb carbohydrates/fluids therefore decreasing chance of hitting the wall /becoming dehydrated, therefore resulting in increased/decreased performance. Nutrition and hydration: post event 15. Outline the three key nutrition considerations post event. Carbohydrates (refuelling) Fluids (rehydration) Protein (repair) 16. Compare and contrast the during event and post event nutrition strategies. Compare During and post event carbohydrates are important to replenish lost stores, during and post rehydration is also important to replenish lost fluids from sweat. Contrast- Post event protein is important for muscle repair however these are not generally consumed during an event. 13

14 Extension Activities 1. Research three different athletes (endurance, power/strength and a team sport) and clearly outline how they could use nutrition and hydration pre, during and post event to enhance performance. Endurance (eg. triathlete) Strength/power (sprinter) Team sports (eg.basketball) Pre event CHO loading Protein/small amounts High GI Low GI (only CHO loading if game longer than 90mins) During High GI, sports drinks (isotonic) Fluids, small amounts High GI High GI, sports drinks (isotonic) Post event High GI, Sport drinks (Hypertonic), protein Protein High GI, Sport drinks (Hypertonic), protein 2. Interview an athlete on their nutrition and hydration pre, during and post event and provide a report/analysis of their approach. Be sure to make at least two suggestions for improvement. Answers will vary, but students should be able to comment on fluid, carbohydrate, fat, protein and vitamin intake. Does the athlete have sufficient fluids, could they make better choices? (Eg. water instead of coffee/sports drinks). Do they have sufficient intake post event? 3. Interview/research the diet of vegetarian, vegan or gluten-free athletes and explain the implications for these people in terms of gaining optimal nutrition for performance. Students should be able to comment on the different ways in which athletes can gain vital nutrients. Eg. Vegetarians can get protein and iron from intake of tofu, eggs, nuts and seeds. 4. Record your weight then participate in physical activity for at least 30 mins (cycle class, circuit, 1 km swim) and then record weight. Calculate the difference in weight as this suggests how much fluid has been lost during the session. Discuss how this may have impacted your performance during the activity and discuss how you could have avoided this. Answers will vary, but students should experience some fluid loss during the session and link this to decreased blood flow and therefore oxygen to working muscles. This may have resulted in decreased intensity, heavier legs, and increased body temperature during the activity. 5. Keep a food, fluid and physical activity diary for at least 24hrs and calculate how many calories/kj s consumed compared to how many were burned. The following website (or something similar) can help. Answers will vary. If consumption is greater than expenditure it can lead to weight gain. For optimal performance intake should equal expenditure. 14

15 6. Research and debate the use of caffeine to enhance performance. Is caffeine more harmful or helpful for athletic performance? supplements/caffeine Positives include (arguments for); increased reaction time/awareness, can lead to increased use of fats and therefore delay hitting the wall, readily available, easy to intake. Negatives include (arguments against); can cause dehydration, can cause insomnia, decreased technique. 7. You have been allocated the job of organising the food/fluid stations for the Melbourne Ironman triathlete competition. In pairs or small groups create a clear plan of how you can cater for the needs of the athletes. Answers will vary, but students should discuss the need for fluids every 15mins (3-4kms) and the availability or sports drinks as well as water. Students should also discuss the need for carbohydrates being available for the bike and run leg. They should also discuss a variety of foods being available after the event. Eg. Carbohydrates as well as fats and protein. 8. In pairs or small groups create the ideal nutritional supplement for a pre, during or post meal and create an advertisement clearly outlining the advantages and benefits for performance. Answers will vary, but students could discuss foods that include vital nutrients eg. carbohydrates but also in an easy to intake packaging, easy to carry packaging etc 15