know? Did you Acidity CHO(g) Food 78 Jelly Beans Gatorade Exercise Research Australia Pty Ltd exerciseresearch.com.
|
|
- Leon Reed
- 5 years ago
- Views:
Transcription
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
CHAPTER 10: Diet and nutrition & effect on physical activity and performance Practice questions - text book pages
QUESTIONS AND ANSWERS CHAPTER 10: Diet and nutrition & effect on physical activity and performance Practice questions - text book pages 144-145 1) Complex carbohydrates do not include: a. lipids. b. triglycerides.
More informationFactors. Each sports person will have different dietary requirements depending on Training Age Sex Body size Sport played
Sports Nutrition IS BASED UPON The basic principles that govern general nutrition That is, a balance of all nutrients, a variety of food and moderation of the intake of that food. With that in mind, the
More informationFUEL YOUR COMPETITIVE SPIRIT NUTRITION & HYDRATION GUIDELINES FOR SERIOUS ATHLETES
FUEL YOUR COMPETITIVE SPIRIT NUTRITION & HYDRATION GUIDELINES FOR SERIOUS ATHLETES E N H A N C E Y O U R H Y D R A T I O N Adequate hydration is imperative when you re physically active. Otherwise, you
More informationNutrition: Guidelines
Nutrition: Guidelines give yourself the best chance. enhance performance and produce results Chris Fox, HTPWAA Introduction One of the most important aspects of sporting performance often overlooked by
More informationFUEL YOUR COMPETITIVE SPIRIT NUTRITION AND HYDRATION GUIDELINES FOR SERIOUS ATHLETICS
FUEL YOUR COMPETITIVE SPIRIT NUTRITION AND HYDRATION GUIDELINES FOR SERIOUS ATHLETICS ELEVATE YOUR ENERGY Carbohydrates Are King Just like automobiles, our bodies require energy to perform. Carbohydrates
More informationSection 4: Exercise Physiology. Diet and nutrition and their effect on physical activity and performance
Section 4: Exercise Physiology Diet and nutrition and their effect on physical activity and performance Learning Objectives 1. Identify the seven classes of food as: carbohydrates, fats, proteins, vitamins,
More informationNutritional Suggestions for Taekwon-Do Training (Part 2: Carbohydrates) By Boosabumnim Sanko Lewis
Nutritional Suggestions for Taekwon-Do Training (Part 2: Carbohydrates) By Boosabumnim Sanko Lewis The main source used for this article is The Complete Guide to Sports Nutrition by Anita Bean (2003).
More informationSyllabus. Mar 19 7:45 AM. Critical Question 3 Big Heading: How can nutrition and recovery strategies affect performance?
Syllabus Critical Question 3 Big Heading: How can nutrition and recovery strategies affect performance? Undertaking physical activity alters a person s need for energy, nutrients and fluids. By understanding
More informationNutrition and Hydration in Sports
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,
More informationDiabetes Skills. Tips to help you keep your Blood Glucose in range. Food. Hypos. Data and Targets. Exercise
Diabetes Skills Tips to help you keep your Blood Glucose in range Food Hypos Exercise Data and Targets Targets: HbA1c NICE (2015) recommendation 48mmol/mol ( 6.5%) As close to this target as is possible
More informationSweat Loss. Hydration. Stats. Functions WATER. Water and Sport Drinks
Hydration Water and Sport Drinks Sweat Loss whatever the environmental conditions, sweat losses are probably greater than many athletes appreciate. highest reported sweat rate is 3.7 litres/hour for Alberto
More informationWHAT S THE NEXT BIG THING IN HIGH-TECH SPORTS KIT?
WHAT S THE NEXT BIG THING IN HIGH-TECH SPORTS KIT? 1 ADVANCED SPORTS NUTRITION MADE EASY YOU ALREADY OWN IT. We believe that the most sophisticated piece of sports equipment you ll ever own is your body.
More informationADVANCED HYDRATION WITH PROTEIN
ADVANCED HYDRATION WITH PROTEIN The PureSport Program The Team at PureSport are very excited to be able to bring to you the next generation of scientifically formulated hydration and recovery sports drinks.
More informationAIS Sports Nutrition - Football
AIS Sports Nutrition - Football! Recovery Nutrition What are the priorities for recovery nutrition? Recovery is a challenge for athletes who are undertaking two or more sessions each day, training for
More informationMarathon Nutrition By Paddy McGuigan
Marathon Nutrition By Paddy McGuigan Keeping it simple! Significant amount of CHO for energy Protein to maximise muscle strength Sufficient fluids to maintain hydration Carbohydrates (CHO) Main source
More informationCarbohydrate Needs. Nutrition for Exercise. Your physical performance is greatly influenced. In this chapter you will learn about:
11 Nutrition for Exercise In this chapter you will learn about: Dietary practices for enhancing endurance and strength performance. Your physical performance is greatly influenced by regular conditioning
More informationClinical Practice Guidelines: Nutrition for the Athlete
Clinical Practice Guidelines: Nutrition for the Athlete DAILY MACRONUTRIENT AND ENERGY NEEDS Energy and macronutrient needs vary for each individual depending on the intensity, frequency, duration, and
More informationDixons Carphone Race to the Stones Nutrition Tips Running
Dixons Carphone Race to the Stones 2018 Nutrition Tips Running Tip 1: Get the basics right: where is your BMI (body mass index)? You may feel that starting training means starting a new you or conversely
More information11/1/2011. Work together with the lead nutritionists to turn podium finishes into gold medals
Work together with the lead nutritionists to turn podium finishes into gold medals Emma Gardner Sport Scientist Lucozade Sport Partnership with UKA to provide nutritional support and advice Lucozade Sport
More informationUSN SCHOOLS SAFE PRODUCTS PARENT/ATHLETE GUIDE
USN SCHOOLS SAFE PRODUCTS PARENT/ATHLETE GUIDE INTRODUCTION This booklet includes the USN Schools products, how they work & what they are made up of. We will also take a look at nutrition & supplementation
More informationANSWERS TO CHAPTER REVIEW QUESTIONS
(b) The use of CHOs for ATP production greatly increases at around 85 per cent VO 2 max because the body is entering anaerobic metabolism that uses only CHOs as a source. Below 85 per cent there may be
More informationNUTRITION FOR TENNIS PLAYERS
NUTRITION FOR TENNIS PLAYERS Getting your diet right as a tennis player can be a tricky balancing act. Not only do you have to fuel yourself for a match that could last for an hour to three (or more!),
More informationPhysical Activity. What happens to blood glucose levels during exercise?
Physical Activity Being physically active every day is important for healthy growth and development. Regular exercise can help maintain a healthy weight, reduce blood pressure and improve blood lipid profile,
More informationProfessional Diploma in Sports Nutrition
Professional Diploma in Sports Nutrition Module 1 Lesson 4: Hydration for Optimal Athletic Performance EQF Level 5 Professional Diploma Body Water & Electrolytes Largest component in body Approx. 45-70%
More informationDIET LO2 THE IMPORTANCE OF NUTRITION IN SPORT
DIET LO2 THE IMPORTANCE OF NUTRITION IN SPORT BEFORE YOU START LO2: You must ensure LO1 is COMPLETED. You must have made the changes I ve written on your powerpoints some of you I have typed the changes
More informationEach of the following foods provides ~ 10 g of protein. These foods have moderate to low fat contents and are rich in other nutrients.
Background Proteins, made up of amino acids, are the major structural component of muscle and other body tissues. There are 20 amino acids, 8 of which cannot be made by the body and therefore must be included
More informationThe following diet is suitable for a 70kg athlete aiming to carbohydrate load:
Carbohydrate loading' is probably one of the most misunderstood terms in sports nutrition. People commonly think anyone involved in sport needs to 'carb up' and the way to do this is to eat 'flat out'
More informationroad cycling nutrition guide race faster time trial carbo loading sportive stage racing training ADVANCED SPORTS NUTRITION
road cycling race faster nutrition guide sportive time trial stage racing carbo loading training ADVANCED SPORTS NUTRITION 2 0 advanced drinks contain 2:1 FRUCTOSE Have you ever thought how fast you might
More informationADVANCED NUTRITION GUIDE FOR STRONGER MOUNTAIN BIKING. FREE Guide! For beginner to pro. Guides for more sports:
ADVANCED NUTRITION GUIDE FOR STRONGER MOUNTAIN BIKING FREE Guide! For beginner to pro Guides for more sports: www.highfive.co.uk WHY USE SPORTS NUTRITION? Sports nutrition is designed to: l Help you ride
More informationGlasgow District Squad Fuelling & Hydration for Netball. Kevin Watson Consultant Sport Scientist Oarsome Sport & Fitness
Glasgow District Squad Fuelling & Hydration for Netball Kevin Watson Consultant Sport Scientist Oarsome Sport & Fitness Part 1 General nutrition macronutrients, sources and calculating carbohydrate and
More informationChapter 11. Nutrition and Fitness. Karen Schuster Florida Community College of Jacksonville. PowerPoint Lecture Slide Presentation created by
Chapter 11 Nutrition and Fitness PowerPoint Lecture Slide Presentation created by Karen Schuster Florida Community College of Jacksonville Copyright 2008 Pearson Education, Inc., publishing as Pearson
More informationADVANCED NUTRITION GUIDE FOR STRONGER SPORTIVE. FREE Guide! For beginner to. Guides for more sports:
ADVANCED NUTRITION GUIDE FOR STRONGER SPORTIVE FREE Guide! pro For beginner to Guides for more sports: www.highfive.co.uk WHY USE SPORTS NUTRITION? Sports nutrition is designed to: l Help you ride faster,
More informationMiddle distance triathlon Nutrition guide. An overview of the scientific literature and its application
Middle distance triathlon Nutrition guide An overview of the scientific literature and its application Half Distance Triathlon Nutrition Guide Nutrition guide For a half distance triathlon or other 4 to
More informationNutrition for training. Tess Capper ANutr SENr (grad) PhD student
Nutrition for training Tess Capper ANutr SENr (grad) PhD student www.thescottishnutritionist.com Why do we train? The aim of training is to improve exercise performance Induce changes in the structure
More informationGiles Warrington and Dessie Dolan Fuelling Our Development: The Reality Behind Hydration and Nutrition
Giles Warrington and Dessie Dolan Fuelling Our Development: The Reality Behind Hydration and Nutrition Determinants of Athletic Performance: 1. Genetics 2. Environment Training: Technical/Tactical/Physical/Mental
More informationRunning Threshold VO2 max Test Results
Running Threshold VO2 max Test Results Peak Centre for Human Performance 1565 Maple Grove Rd Kanata, ON 613-737-7325 www.peakcentre.ca PERSONAL INFORMATION Name: Kristin Marvin Weight: 158.0 lbs Date:
More informationExercise increases water loss
Exercise increases water loss During normal breathing, water is added to inspired air to protect delicate respiratory cells from drying out. Increased breathing during exercise increase this loss Heat
More informationEVERY RACE DAY SO RUN WITH THE RIGHT NUTRITION PLAN BUILDS TOWARD BEGINNER MARATHON TRAINING & NUTRITION PROGRAM EVERYDAY TRAINING LONG RUNS
EVERY TRAINING DAY BUILDS TOWARD RACE DAY SO RUN WITH THE RIGHT NUTRITION PLAN BEGINNER MARATHON TRAINING & NUTRITION PROGRAM ONE OF THE BIGGEST MISTAKES MOST PEOPLE MAKE DURING BEGINNER AND INTERMEDIATE
More informationFueling the Athlete. Questions? Food Guide Pyramid. What is the best way to prepare for competition? How do you maximize results naturally?
Questions? Fueling the Athlete Chris Ray MS, ATC, CSCS What is the best way to prepare for competition? How do you maximize results naturally? Supplements? How does our body produce energy? Best Fuel Food
More informationSports Nutrition Tips for Triathlon Endurance Athletes
-0 _........... - t I --- -.. Sports Nutrition Tips for Triathlon Endurance Athletes CARBOHYDRATES CHO are crucial for endurance athletes Important energy source Playa role in breaking down fats for energy
More informationNUTRITION for the ATHLETE
NUTRITION for the ATHLETE Quick Facts... Athletes achieve peak performance by training and eating a variety of foods. They gain most from the amount of carbohydrates stored in the body. That s why it s
More informationNutrition. For the young athlete. Georgia Bevan Accredited Practicing Dietitian. Georgia Bevan APD -Eclipsefuel.com
Nutrition For the young athlete Georgia Bevan Accredited Practicing Dietitian What will be covered? Different energy sources in food Impact of nutrients on sports performance and health Target nutrients
More informationNutrition for Athletic Performance. Hannah Sheridan Lead Performance Nutritionist High Performance Centre, Birmingham
Nutrition for Athletic Performance Hannah Sheridan Lead Performance Nutritionist High Performance Centre, Birmingham Introduction The physiological demands of athletic events Getting the basics right Pre-training
More informationMTB RACING FASTER. enduro. down hill. training. X country. multi day. smart. carbo loading. your guide to. Official Sponsor of: 11 speed.
9 7 7 0 0 1 1 4 3 1 2 1 6 2 0 MTB your guide to RACING FASTER Official Sponsor of: X country enduro multi day 11 speed for all www.cyclingweekly.co.uk Thursday May 14, 2009 88 down hill page issue issue
More informationWhat we will cover today. Let s talk about 11/25/2016. Sports Science Workshop: Nutrition and Hydration. NYSI app for an activity later
Sports Science Workshop: Nutrition and Hydration Download NYSI app for an activity later Ng Ee Ling Belinda Leow NYSI Sport Nutritionists What we will cover today Let s talk about Dietary strategies for
More informationSheila Kealey, MPH. Health Communications. Nutrition & Health Researcher. Athlete & Coach
Sheila Kealey, MPH Nutrition & Health Researcher > 20 years with U California, San Diego Research focus: lifestyle behaviors (diet, physical activity, smoking) & disease Research publications and book
More informationCycling Nutrition guide. An overview of the scientific literature and its application
Cycling Nutrition guide An overview of the scientific literature and its application Written by Professor Asker Jeukendrup Although nutrition is without doubt one of the most important aspects of race
More informationH Y D R AT I O N Y O U A R E W H AT Y O U D R I N K
E M P O W E R I N G I R I S H S P O RT H Y D R AT I O N Y O U A R E W H AT Y O U D R I N K 42 S P O RT F O R L I F E H Y D R AT I O N Y O U A R E W H AT Y O U D R I N K "There is no life without water"
More informationNutrition for Athletic Performance in Cross-Country. By:Carly Wells, RD, LDN
Nutrition for Athletic Performance in Cross-Country By:Carly Wells, RD, LDN Why is it important to focus on eating right? It affects performance Provides appropriate fuel Aids in recovery Facilitates strength
More informationProfessional Diploma in Sports Nutrition
Professional Diploma in Sports Nutrition Module 1 Lesson 6: Nutrient Timing EQF Level 5 Professional Diploma Nutrition Factors Causing Fatigue Depletion of glycogen stores Low blood sugars (hypoglycaemia)
More informationENDURANCE SPORTS NUTRITION
ENDURANCE SPORTS NUTRITION Complex carbohydrates with low glycemic index Simple carbohydrates with high glycemic index + complex carbs + proteins + electrolytes Simple carbs + complex carbs + proteins
More informationEXSC- STANDARD 14. Nutrients
SPORTS NUTRITION EXSC- STANDARD 14 Nutrients Standard 14 Gather relevant information from multiple authoritative print and digital sources related to the importance of a balanced diet in the achievement
More informationProper Nutrition for
Proper Nutrition for Runners Kerry Barbera Objectives Hydration Carbohydrates Protein Proper fueling for pre-run, during and after the run Nutrient timing and why it is important Caffeine and tart cherry
More informationFOODS & FLUIDS FOR ENDURANCE SPORTS
GARADE SPORTS SCIENCE INSTITUTE FOODS & FLUIDS FOR ENDURANCE SPORTS FUELING ATHLETIC PERFORMANCE FUELING ATHLETIC PERFORMANCE GARADE SPORTS SCIENCE INSTITUTE FOODS & FLUIDS FOR ENDURANCE SPORTS Endurance
More informationTRAINING NUTRITION MORNING FUEL ON THE GO FEEDING CARBOHYDRATE INTAKE SWEAT RATE RECOVERY
TRAINING NUTRITION All you need to know about your nutritional needs before, during and after a half-marathon. Running a half marathon is demanding and a must for those with the goal of completing a full
More informationTRAINING MANUAL FOLLOW O U R LEAD SONO HALF MARATHON RACE PREPARATION
TRAINING MANUAL FOLLOW O U R LEAD SONO HALF MARATHON RACE PREPARATION E Q U I N O X TRAINING TIPS PACE TRAINING The three types of running workouts you will do throughout each week are base-pace runs,
More informationMedal Winning Nutrition and Hydration
Medal Winning Nutrition and Hydration Ian Freeman BSc Swim England/IoS Coaching Systems Technical Lead - (Research) Exercise Physiologist Sport Nutritionist Today Eating to win Planning How you can help
More informationFunctional Nutrition in Football
Functional Nutrition in Football Babak Shadgan IFMARK Football Clinic Tehran, November 2017 Sport The purpose of sport and exercise: To spend quality time To promote health & well-being Health Care To
More informationtriathlon RACING FASTER 70.3 sprint training smart olympic carbo loading full IronMan your guide to 11 speed for all ADVANCED SPORTS NUTRITION
9 7 7 0 0 1 1 4 3 1 2 1 6 2 0 triathlon your guide to RACING FASTER sprint olympic 70.3 full IronMan carbo loading training smart www.cyclingweekly.co.uk Thursday May 14, 2009 88 page issue issue I S S
More information11/17/18. Sarah Cuff, R.H.N. Name of the Presenter
Sarah Cuff, R.H.N. 1 1. ATP-PC (phosphagen) system 2. Anaerobic glycolytic (lactic acid) system 3a. Aerobic (glycolytic / carb system) 3b. The aerobic (lipolytic / fat system) First 6-10 seconds Up to
More information11/15/18. Sarah Cuff, R.H.N. Name of the Presenter. 2. Anaerobic glycolytic (lactic acid) system. 1. ATP-PC (phosphagen) system
Sarah Cuff, R.H.N. 1. ATP-PC (phosphagen) system 2. Anaerobic glycolytic (lactic acid) system Fast-twitch Name of (FT) the / type Presenter 3a. Aerobic (glycolytic / carb system) 3b. The aerobic (lipolytic
More informationGatorade Heat Safety Package
Gatorade Heat Safety Package 1. The Four Downs of Heat Safety 2. Tips to Hydrate and Fuel for the Football Season 3. Preventing Heat-Related Illnesses The 4 Downs of Heat Safety Know the plays of heat
More informationThe Duel: Water vs. Sports Beverages
The Duel: Water vs. Sports Beverages CHOC RDs In Practice: Pediatric Sports Nutrition 2015 Chris G. Koutures, MD, FAAP Pediatrics and Sports Medicine Specialist Anaheim Hills, CA 714-974-2220 Dockoutures.com
More informationKS4 Physical Education
KS4 Physical Education The Effects of Exercise These icons indicate that teacher s notes or useful web addresses are available in the Notes Page. This icon indicates that the slide contains activities
More informationPre-Game Meal: Eating Well for Athletic Success
Pre-Game Meal: Eating Well for Athletic Success DIANA SUGIUCHI, RDN, LDN Disclosures NONE Objectives 1 2 3 4 5 Define macronutrients and their role in performance Learn which macronutrients to include
More informationSheila Costford, PhD
Fueling for Exercise Sheila Costford, PhD www.drsheilacostford.com sheila.costford@gmail.com INTRODUCTION Case Studies 45- min aerobics class participant: Klein strength training client: Abraham 90- min
More informationNutrition For Young Athletes
Nutrition For Young Athletes Fearghas Thomson MSc Human Nutrition ASSOCIATE REGISTERED NUTRITIONIST ASSOCIATION FOR NUTRITION Overview Foundation Principles of Nutrition Micro and Macronutrients Nutrition
More informationLesson 7 Diet, Exercise and Sports Nutrition
Lesson 7 Diet, Exercise and Sports Nutrition Physical inactivity has been identified by WHO as the 4 th leading risk factor for global mortality. Physical activity is any movement that burns calories whereas
More informationChristina Meyer-Jax MS, RD Schwan s-principal Nutrition Scientist
Christina Meyer-Jax MS, RD Schwan s-principal Nutrition Scientist Matching exercise with effective nutrition strategies is the dynamic combination for reaching health and weight goals. Activity Calories
More informationNUTRITION AND HEALTHY GUIDELINES
NUTRITION AND HEALTHY GUIDELINES Tuna Stuffed Italian Mushrooms Zucchini Pasta The study of Nutrition may be described as the science of substances found in food that are essential to life. This area of
More informationBasics: Our nutrition is made up of Carbohydrates, Proteins, Fat, Water, Vitamins and Minerals.
NUTRITION Basics: Our nutrition is made up of Carbohydrates, Proteins, Fat, Water, Vitamins and Minerals. Carbohydrates: In the stomach, all carbohydrates get broken down into single sugar molecules, however
More information2012 Heat Safety Kit
2012 Heat Safety Kit PREVENTING HEAT-RELATED ILLNESSES HEAT ILLNESS AND EMERGENCIES Heat-related illnesses have many factors but can be caused when an individual is subjected to extreme temperatures and
More informationFOODS & FLUIDS FOR EXPLOSIVE POWER SPORTS
FOODS & FLUIDS FOR EXPLOSIVE POWER SPORTS FUELING ATHLETIC PERFORMANCE FUELING ATHLETIC PERFORMANCE FOODS & FLUIDS FOR EXPLOSIVE POWER SPORTS Explosive power sports require an all-out effort. Jumping,
More informationNutrition for. May 2013 Zoë Watt Sports Dietitian
Nutrition for May 2013 Zoë Watt Sports Dietitian Today Importance of Nutrition Carbohydrate, protein, fat Eating during training and the event Recovery Hydration Does nutrition matter Concentration, co-ordination
More informationINTRODUCING HERBALIFE24. PROLONG Sustain performance with an isotonic carbohydrate-protein drink mix
INTRODUCING HERBALIFE24 PROLONG Sustain performance with an isotonic carbohydrate-protein drink mix 1 24-Hour Nutrition Line Nutrition extends beyond pre, during and post workout HERBALIFE24 PRODUCT LINE
More informationUnit 5 SPORTS NUTRITION Nutrition Lecture Notes
Unit 5 SPORTS NUTRITION Nutrition Lecture Notes I. Introduction A. Proper nutrition is a vital consideration for athletes who seek to maximize their performance. B. Just as using the proper gasoline, oil,
More informationSport. Basketball (males) Training Competition. (summer training men) Ironman triathlon Bike Run
Agenda Hydration Issues in Sport - Getting the Balance Right Richelle Flanagan BA, MSc, PgCert, MINDI SNIG co-ordinator richelle@nutritionwise.ie www.nutritionwise.ie Fluid - the forgotten nutrient What
More informationFor youngsters and their families
For youngsters and their families Dr Alistair Lumb, Diabetologist Dr Taffy Makaya, Paediatric Consultant in Diabetes Anne Marie Frohock RD, Advanced Paediatric Dietitian. How much exercise should we be
More informationFood fuels and the three energy systems. Chapter 5 pages
Food fuels and the three energy systems Chapter 5 pages 115-123 Session Outline Welcome students and session goals 2 mins Think, Pair, Share 10 mins Food fuels 10 mins Energy for physical activity 20 mins
More informationTriHarman Nutrition Talk Summary Slides. 24 th, April 2018
TriHarman Nutrition Talk Summary Slides 24 th, April 2018 Health before performance Integrated sports nutrition appt. I calculate diet & lifestyle recommendations to support your: health history current
More informationFitness and Food. By: Sara Zook, RD-CD
Fitness and Food By: Sara Zook, RD-CD Fitness & Food 1. Why should we exercise? 2. What is metabolism? Define BMR How to calculate your BMR 3. Nutrition Recommendations Eating pre- and post-exercise Protein
More informationWHAT ARE YOU PUTTING IN YOUR TANK?
WHAT ARE YOU PUTTING IN YOUR TANK? Learning Goals Come away with good ideas Evaluate what you are currently putting into your body Not bore you with high level science but still provide factual information
More informationDiet and Sports Performance
Diet and Sports Performance Sami Ullah Khan Alamgir Khan Prof. Dr. Salahuddin Khan Muhammad Khushdil Khan Sajid Ullah Khan Department of Sports Science & Physical Education Gomal University KP Pakistan
More informationManaging blood glucose and exercise in young people with Type 1 Diabetes. Dr Alistair Lumb Dr Taffy Makaya Anne Marie Frohock RD
Managing blood glucose and exercise in young people with Type 1 Diabetes Dr Alistair Lumb Dr Taffy Makaya Anne Marie Frohock RD May 2018 www.ouh.nhs.uk/childrens-diabetes Plan Why might exercise be a challenge
More informationIsotonic, Hypertonic, Hypotonic or Water
24 Isotonic, Hypertonic, Hypotonic or Water Which sports drink is the best for athletes? Fluid Facts for Winners Why is fluid intake so important for runners? Fluid is a vital part of any athlete s diet
More informationAthlete: IRONMAN Race Day Strategy and Nutrition Plan
Athlete: IRONMAN Race Day Strategy and Nutrition Plan The Peak Period The two most important elements of the Peak Period are intensity and recovery. Because of the reduced volume during this period, it
More informationYou Are What You Eat. Anthelme Brilliat-Savarin
1 You Are What You Eat. Anthelme Brilliat-Savarin 2 Every swimmer knows that during a competition milliseconds matter. They're the difference between winning a gold or a silver medal, or none at all. Milliseconds
More informationHector L Torres. USAT Coach Lv 2 USAC Coach Lv 2 USAS Coach USATF Coach MS Sports and Science. Monday, February 11, 13
Hector L Torres USAT Coach Lv 2 USAC Coach Lv 2 USAS Coach USATF Coach MS Sports and Science Goals Understand the basic components of nutrition Understand the requirements of an athletes nutrition during
More informationEngage Education Foundation
D Free Exam for 2011-16 VCE study design Engage Education Foundation Units 3 and 4 Physical Education Practice Exam Solutions Stop! Don t look at these solutions until you have attempted the exam. Any
More informationPerformance Lifestyle: Lessons from Professional Football. Darren Robinson BSc (Hons), MSc
Performance Lifestyle: Lessons from Professional Football Darren Robinson BSc (Hons), MSc 1 The OrgWheel is used to define processes, roles & structures Laboratory Performance Accountability Measures within
More informationWhat are the Fuels the Body Uses for Activities?
What are the Fuels the Body Uses for Activities? Table 14-3, p. 485 Reviewing Aerobic Metabolism 1 Features of Aerobic Exercise Uses oxygen in the generation of energy Low intensity, long duration activity
More informationPerformance Nutri/on Mount Kelly Swimming. Michael Naylor Performance Nutri/onist
Performance Nutri/on Mount Kelly Swimming Michael Naylor Performance Nutri/onist Learning outcomes Essen/al nutri/onal prac/ses. Making the right choices. Prepara/on Health and immunity Pre- exercise meals
More informationHigher National Unit Specification. General information for centres. Nutrition for Sports Therapists. Unit code: DP67 34
Higher National Unit Specification General information for centres Unit title: Nutrition for Sports Therapists Unit code: DP67 34 Unit purpose: The Unit is designed to provide the candidate with a good
More informationWhat s in your fluid bottle?
What s in your fluid bottle? Last month I looked at why we sweat, what factors affect our sweat rate and the effect of dehydration through sweating on both physical and mental performance. As a result
More informationCATHOLIC REGIONAL COLLEGE SYDENHAM
Unit 3: Participation and Physiological Performance Week Area of Study Content Activities Term 1 31 st Jan 4 th Feb Assessment of and Sedentary Behaviour Ch 1: Why Measure? (pg 3) Ch 1: The National Guidelines
More informationMILK. Nutritious by nature. The science behind the health and nutritional impact of milk and dairy foods
MILK Nutritious by nature The science behind the health and nutritional impact of milk and dairy foods Recovery after exercise Although this is a relatively new area of dairy research, milk shows promise
More informationThe Right Fluids and Foods
The Right Fluids and Foods Handout 6-1 In addition to getting enough fluid, getting the right type of fluid is important. A rule of thumb is to try to drink 4 to 8 ounces (i.e., 1/2 to 1 cup) of cool water
More informationGame Day Nutrition
Game Day Nutrition 2016-2017 Game Day Fundamentals Carbohydrates are the key ingredient for both training days and match days; however key game day nutrition starts a couple of days before. By eating well
More information