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 the dietary needs of athletes and planning eating strategies for before, during and after activity, individuals can: enhance their recovery maximise physiological responses from training prevent dehydration improve their performance. 1
Cont.. Different foods have differing amounts of energy (carbohydrate supplies 16 kj/gm, protein supplies 17 kj/gm, and fat 37 kj/ gm), the type of food consumed prior to competition directly affects the quantity of energy available. Sub: Pre Performance The main aim of pre performance nutrition is fueling up and supplying enough carbohydrates to maximise the body s glycogen stores in the final 24 72 hours before an event. This is extremely important for both endurance and high intensity events. Athletes should eat complex carbs with low GI (e.g. pastas, cereal, breads, fruits) as they provide energy release over longer periods of time. Paste in Research GI at home 2
Cont.. Food high in fat, protein and fibre takes longer periods to digest and should be avoided on the day of competition. If solid food is difficult to digest, then liquid meals can be used. Adequate fluid intake should be consumed in the preceding days, particularly for endurance events. As a general rule, 300 600 ml of fluid should be consumed in the two to three hour period prior to endurance performance and a further 300 400 ml 20 minutes before the event. Sub: Carb Loading Carbohydrates (starches and sugars) are a key fuel source for exercise, especially during prolonged and high intensity exercise. Carb Loading aims to maximise muscle glycogen stores. The process is as follows: A high carbohydrate diet (7 12 grams of carbohydrate per 1 kilogram of body mass) combined with an exercise taper is sufficient to elevate muscle glycogen levels. It has been demonstrated that this extra supply of carbohydrate improves endurance exercise by allowing athletes to exercise at their optimal pace for a longer time. Carb loading should be implemented 24 hours before a nonendurance event and 72 hours before an endurance event. www.youtube.com/watch?v=of0 MQg1YPg&list=PLKPJSdUNSAy05yA_FcVFJRUdIyb6uXBn4&index=3 3
Example Paste in This sample plan provides about 14 800 kj, 630 g carbohydrate (9 g/kg body weight), 125 g protein and 60 g fat. Sub: Pre event meals Goals of pre event meal: top up glycogen stores in muscle and the liver especially after an overnight fast) ensure an adequate level of hydration prevent hunger assist in the psychological preparation of the athlete through routine or ritual The following slides contain two different examples of pre game meal options, look through both and determine reasons why certain foods would be recommended. 4
Example 1 3 4hrs pre Event 1 2hrs pre Event Under 1hr pre Event Cereal, low fat milk Fruit smoothie Fruit juice Fruit salad, low fat yogurt Energy bar Cordial Backed beans on toast Fruit Sports drink Crumpets with honey Sports drink Energy bar Backed potato Bread rolls Energy bar Example 2 5
Homework What foods should be avoided prior to an event? Sub: During Performance The goal of nutrition intake during exercise is to: minimise the fluid deficit in the case of exercise of moderate to high intensity lasting longer than 60 minutes, provide an additional fuel source for the muscles and central nervous system. Intake of carbohydrate during exercise provides an additional fuel source where muscle or liver glycogen stores may limit performance. 6
Optimal carbohydrate intake and endurance performance Dr. Trent Stellingwerff youtu.be/kjhpwiqbti4 Sub: Fluid Intake For events of less than 60 minutes, water is adequate, but athletes competing in longer events may benefit from sports drinks. Drink every 15 to 20 minutes while running. Runners lose between three and five cups each hour, so it is important never to miss an opportunity to top up. Drink water or low carbohydrate concentration Cool plain water or sports drinks that have four to eight per cent carbohydrate concentration are recommended. Concentrations higher than eight per cent are not recommended because they slow the body s absorption rates. 7
Example Don't Copy A runner who would usually complete a 10 kilometre run in 35 minutes when in a hydrated state would slow to almost 38 minutes when dehydrated by 4 per cent body weight that s an 8 per cent decrease in performance. Sub: Post Performance From a nutrition standpoint, the goals of recovery are as follows: Refuel carbohydrate (energy) stores. Rehydrate to replace fluids and electrolytes lost in sweat. Repair and regenerate damaged muscle tissue. Revitalise and maintain good immune function. Carbohydrates should be taken immediately after event. An intake high in carbohydrate and inclusive of food and drinks with a high glycemic index (GI) is most beneficial. The post event meals should be high in carbohydrate and protein to assist with muscle regeneration and glycogen stores. 8
Sub: Rehydration Weighing athletes before and after exercise will give some indication of their fluid deficit, and approximate how much they need to replace. A good guide is that an athlete needs to take in 1.5 litres of fluid for every 1 kilogram of body weight lost Nutritional strategies to enhance recovery and training adaptations after endurance exercise Questions Answer in your question book 1) What is carbohydrate loading? 2) Outline the pre performance nutritional needs of athletes. 3) Outline the nutritional and hydration needs of athletes while competing. 4) Outline the post performance nutritional needs of endurance athlete. 9
Core 2 Part 3.notebook Heading: Supplementation Online research Task Protein Caffeine Creatine Vitamins/Minerals Definition What is the Basis for using it? What sports could benefit from its use? How much is advised to be taken? What the normal sources in our diet? Evidence for? Evidence Against? Heading: Recovery Strategies Recovery strategies are approaches used by athletes to manage fatigue between one training session or event and the next one. By using appropriate recovery strategies, athletes can achieve accelerated recovery from fatigue, enhanced training adaptations and optimal performance. Recovery is important to avoid symptoms of overtraining that may be evident in feelings of staleness, lack of interest and an inability to put in effort despite wanting to do so www.youtube.com/watch?v=ngxnbmem wc&index=2&list=plphhszwjt K5NuHR1chZ4yPe7rIQxDV75 10
Heading: Physiological Strategies' Sub: Cool down (Active Recovery) The cool down provides a number of physiological benefits to the athlete to help reverse the damage caused by exercise. These include: gradually lowering the athlete s heart rate, body temperature and metabolism removal of waste products replenishment of energy stores and the repair of damaged tissues a reduction in muscle stiffness and soreness replenishment of fluid loss. Dot point the most common cool down methods? Sub: Hydration A body weight fluid loss of 2 per cent or more during exercise may result in a drop in aerobic endurance, an increased risk of soft tissue injury, losses in concentration and reduced reaction time. See Post performance section for Hydration guidelines 11
Sub: Nutrition When food and/or sports drinks containing CHO are consumed, blood glucose levels in the blood elevate quickly and peak at about 20 30 minutes. The Higher the GI (Glycaemic index), the more rapid the absorption. See Post Nutrition section for CHO guidelines. Heading: Neural Strategies Neural strategies focus on the nervous system and relieving muscle tension. They are useful for sports that generate large amounts of muscle tension or fatigue. e.g. contact sports Sub: Hydrotherapy Hydrotherapy uses water to assist recovery, remove waste products, soothe aching muscles, promote metabolic recovery and provide the perfect environment to eliminate joint load and jarring. The main types are: Cold water immersion (CWI) Hot water immersion Contrast water therapy Pool and beach Homework - Research the guidelines for each method of hyrdrotherapy and outline the proposed benefits (This is important) www.youtube.com/watch?v=ayome4gmvg4&list=plphhszwjt K5NuHR1chZ4yPe7rIQxDV75 12
Core 2 Part 3.notebook Hydrotherapy www.youtube.com/watch?v=a ifor35yve&index=4&list=plphhszwjt K5NuHR1chZ4yPe7rIQxDV75 Sub: Massage Massage performed 15 to 20 minutes prior to the competition can either relax or stimulate the athlete, depending on the methods adopted. Within the training session, short periods of massage can help athletes cope with the training loads and increase their performance potential. Injury prevention massage is generally performed two days after competition, and helps to promote muscle relaxation and return muscles to their normal resting state. Foam rollers are becoming more popular due to cost effectiveness www.youtube.com/watch?v=q9fdbytx Xk 13
Core 2 Part 3.notebook Heading: Tissue Damage Strategies Cryotherapy, or cold therapy, involves the use of low water temperatures to dissipate body heat from the body, and is extremely effective in reducing pain and inflammation, and removing waste products from the muscle. Cryotherapy may enhance recovery by restricting the inflammatory process. Cryotherapy methods include: Cold Water Immersion (4 to 12 degrees) Local ice application Cryongenic Chamber therapy (Cooled with liquid nitrogen to 110 degrees, Max time is 3 minutes) 14
Cryotherapy www.youtube.com/watch?v=3lwlpst0hwe Nov 22 8:05 pm 15
Core 2 Part 3.notebook Heading: Psychological Strategies The psychological benefits of sound recovery practices include increased motivation, a sense of well being and the reduction of training and/or life stress. Psychological recovery methods include the following: Meditation Progressive muscle relaxation Mental imagery and visualisation Breathing exercises Floatation for rest and relaxation Music Sub: Sleep Athletes require 7 10 hours of sleep per dat. Although sleep needs will vary between individuals it has been suggested that additional sleep (greater than 10 hours) on a consistent basis may actually slow down the central nervous system, leaving the athlete feeling lethargic. A lack of sleep has a number of implications for athletes: reduced focus and decision making ability in skill sports reduced memory, communication skills and learning increased likelihood of overtraining decrease in physical performance (after 3 days of sleep deprivation). 16
Progressive muscle relaxation www.youtube.com/watch?v=pysuvrnzfxe Nov 9 8:41 pm 17
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