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1 Unit 4 (AoS 2) Performance enhancement and recovery practices This resource provides detailed informationn for teachers delivering the following areas of key knowledge outlined in the VCAAA study design (2011): Nutritional strategies used to enhance performance and improve recovery, including carbohydrate loading, application of the glycaemic index, carbohydrate gels, protein supplementation and caffeine supplementation Hydration techniques to enhance performance and recovery, including water, hypertonic, hypotonic and isotonic drinks Did you know? Glycaemic Index (GI) is a ranking (0 100) allocated to sources of CHOO to indicate the rate of digestion and subsequent appearance in the bloodstream, compared to that of o 100% glucose. HIGH GI used to classify foods that release glucose at a rapid ratee into the blood stream (GI( >70) LOW GI used to classify foodss that releasee glucose at a slow rate into i the blood stream but the response is more sustained (GI < 55) The following factors affect GI: Type of sugar glucose/ lactose/ sucrose Type of starch amylose/ amylopectin Cooking method / processing Fibre soluble vs. insoluble Fat content Acidity Food GI Yoghurt (low fat) 200g 33 Porridge, 1 cup 42 Banana 150g 55 Kellogg s Sustain ½ cup 68 Gatorade 78 Jelly Beans 80 CHO(g)

2 Strategy Goal Time Course (When?) Application (How?) Effects (+/ ) Carbohydrate (CHO) Loading maximise muscle glycogen stores prior to endurance events (events > 60 min duration) 1 4 days prior to endurance event 1 4 days exercise taper Consume a high CHO diet (7 12 g/ kg body mass) Sporting examples: Extended duration events including, cycling, triathlon, ironman, and marathons increased muscle glycogen stores increased reliance on CHO as fuel decreased reliance on fats as fuel ATP resynthesised at faster rate delays onset of fatigue may feel bloated or heavy Carbohydrate Gels highly concentrated source of CHO for rapid refuelling large CHO fuel boost to endurance athletes single serve easy to use when impractical to carry sports drinks during event lasting longer than 90 min during breaks in play during training session during competition pre exercise when regular foods are not tolerated during exercise consume with adequate fluid to meet hydration needs post exercise (recovery) when regular foods are not tolerated use for specific conditions rather than as a general snack Sporting examples: cycling, triathlon, AFL and ironman low fibre, compact pre event snack for athletes who are unable to tolerate regular foods promotes muscle glycogen sparing can lead to gastrointestinal intolerance should assess tolerance during training sessions before use in an event or competition highly concentrated easily consumed, quickly digested (preferred by athletes) Protein Supplementation e.g. Whey to assist bone & muscle growth repair damaged muscle & tissues assist metabolic regulation & other body functions offers fuel/ energy source hours before training is vital within 30 minutes post training (window of opportunity) usually taken as powder/bar elite male endurance 1.6 (g/kg/day) power sports can be expensive to purchase high protein diet may displace use of high CHO foods excess protein will be excreted

3 timing & type of protein intake is important most effective when consumed with CHO) (g/kg/day) recreational endurance (g/kg/day) female athlete ~15 % lower and may cause weight gain possible side effects include: dehydration, calcium loss leading to weakened bones and increased demand on the kidneys Caffeine supplementation to alter neurotransmitter function, muscle contractility and increase motor unit recruitment neuromuscular stimulant that can reduce perceived exertion increase alertness Note: caffeine was removed from WADA prohibited list in 2004 consumed ~ min prior to exercise consumed during exercise Dose range: 1 6 mg/ kg 3 mg/ kg most common Effective in: short duration/highintensity events (1 5 min) prolonged high intensity events (20 60 min) endurance events (90 min) ultra endurance events (4 hours +) Sporting examples: weightlifting, body sculpting, AFL, endurance events most often consumed in tablet form e.g. no doz liquid form energy drinks (coke, red bull, coffee) Sporting examples: Sprint events, team sports, endurance events (running, cycling) there is sound evidence that caffeine enhances endurance performance higher intakes may lead to: increases in heart rate and blood pressure impairments or alterations of fine motor control over arousal headaches irritability potentially enhances fat metabolism

4 Student Activity: Nutrition in Sport Use the tables provided and your textbook to complete questions relating to nutrition in sport. Protein Category Recommended Daily Intake (g/kg) Elite male endurance 1.6 Recreational endurance Power sports Resistance (Initial training) Female athletes ~15% lower 1. Jarrod is part of the BMC cycling team competing in the Tour de France, he weighs 70 kg and is about to undertake Stage 15, a mountain climb in the Pyrenees (approx. 5 hours to complete). a. Which category would you place Jarrod in using the table above? b. How much protein would you recommend he consume during this day? c. List 2 reasons why Jarrod would require a high protein intake? d. Compare Ella who weighs 63 kg to Jarrod using the information in the table above. Ella is beginning her first gym program in the aim of gaining muscular strength. Which of the two people require a higher daily intake of protein to satisfy the recommended intake? e. What category does Ella fall within in the table? f. Calculate Ella s recommended protein intake to meet her training goals and needs? g. When would be the best time for Ella to consume a protein supplement on gym days?

5 Carbohydrate Timing Pre Competition During Competition Postcompetition Administration (How and What?) 1 4g/kg BM CHO consumed 1 4 hours prior to the race Low GI CHO sources for sustained energy and to maintain blood glucose levels g/kg CHO per hour High GI CHO for rapid glycogen replenishment 1.2g/kg BM CHO consumed immediately post exercise and repeated every hour until meals are resumed High GI CHO 2. Taylor weighs 58 kg and is competing in her first triathlon. She is half way through the event and experiencing an upset stomach. a. What is the lowest recommended carbohydrate consumption Taylor should consume during competition? b. What carbohydrate rich food source might Taylor consume and why? 3. Give three examples of low GI foods and high GI foods and when it is most appropriate to consume each type: Low GI: i. ii. iii. High GI: ii. ii. iii.

6 Hydration and Exercise Fluid requirements vary remarkably between athletes and between exercise situations. Fluid losses are affected by: Genetics some people innately sweat more than others Body size larger athletes tend to sweat more than smaller athletes Fitness fitter people sweat earlier in exercise and in larger volumes Environment sweat losses are higher in hot, humid conditions Exercise intensity sweat losses increase as exercise intensity increases Research shows that fluid intake is enhanced when beverages are cool (~4 C), flavoured and contain sodium. This makes sports drinks an ideal choice during exercise. Scientific research has occurred in order to develop the flavour profile of sports drinks to ensure they encourage optimal fluid and fuel replenishment during exercise. The optimal carbohydrate concentration of a sports drink during activity is (6 8%) Drink Type Water Hypertonic Hypotonic Isotonic water is a suitable option during exercise. However, water drinkers need to be aware that water does not stimulate fluid intake to the same extent as sports drinks sports drinks that contain a higher concentration of salt and sugar than the human body sports drinks that contain a lower concentration of salt and sugar than the human body sports drinks that contain similar concentrations of salt and sugar as in the human body 4. List the advantages and disadvantages of sports drinks in comparison to water Did you know? Intravenous therapy has been used by athletes in recent years to correct dehydration or electrolyte imbalances. It has been shown to achieve glycogen storage at a faster rate, however in 2001 WADA have prohibited the use of this fluid replacement with the exception of surgical procedures, medical emergencies or clinical investigations due to its application by non medical professionals. 5. Follow the link below to learn how to manage fluid levels post exercise. Estimate the required fluid by entering pre and post exercise weight in addition to the fluid consumed in the exercise bout. Powerade Fluid Loss Calculator: loss calculator

7 Resources: 1. World Anti Doping Association: ama.org/en/ 2. The Victorian Institute of Sport / Sports Express Newsletter: up 3. The Australian Institute of Sport / Nutrition: 4. Nutrition Australia: 5. Australian Sport Commission: 6. Australian Anti Doping Authority: Useful links for the classroom: Nutrition in Sport Protein in Cycling Sports drink vs. Water Gatorade Sweat testing Discussion on sports drinks

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