Diet and nutrition Flashcards
(11 cards)
Hypotonic drinks
The glucose osmolality of the drink is lower than the blood
Most Hydration
Isotonic drinks
The glucose osmolality of the drink is the same as the blood
Hypertonic drinks
The glucose osmolality is higher/greater than the blood
Least Hydration
Osmolality definition
Used to describe the concentration of particles dissolved in a solute. It is a measure of density
Hydration effects
Hydrated muscles function better than dehydrated muscles
Helps maintain blood pressure during exercise so your heart doesn’t have to work harder to maintain blood pressure
Improves blood flow and circulation and so delivery of 02 is faster and nutrients are received better to working muscles.
Helps remove metabolic by-products and waste from muscles while replacing the water lost by sweat.
Electrolytes function
found in sports nutrition products as well as whole foods like bananas and sweet potato
Have minerals in them that have an electric charge and spark nerve impulses
They balance the amount of water in your body to help your cells function properly.
Hypotonic drinks used in what sports and why
Endurance running
quickly replaces fluid lost by sweat but low in carbs so not heavy and so won’t create stomach problems
Most Hydration
Hypertonic drinks used in what sports and why
Supplement carb intake
Least Hydration
Provides high energy levels.
Used in sports such as sprinting and or weightlifting.
Nest used after exercise to top up glycogen stores.
Isotonic used in what sports and why
Mostly drunk in football/team sports w/ intermittent play
Cos quickly replace fluids lost by sweat but also provide a boost of carbohydrates to provide energy and top up glycogen stores.
Assess the merits of hypotonic drinks for marathon runners.
Lowest glucose osmolality
They will be emptied from the stomach the quickest,
the greater the glucose of a sports drink the slower the gastric emptying and therefore the greater likelihood of the stomach getting upset and needing the toilet
Hypotonic drinks provide the fastest glucose benefit for a marathon runner
however a large volume of hypotonic drinks would have to be consumed in order to obtain a significant amount of glucose
These drinks are most beneficial when working at a low intensity requiring quick energy but not in great quantities
Offer optimal hydration for replacement of fluids lost via sweat without additional carbohydrates
Assess the merits of hypertonic drinks for weightlifters?
Highest glucose osmolality
They will be emptied from the stomach slowest,
the greater the glucose of a sports drink the slower the gastric emptying and therefore the greater likelihood of the stomach getting upset and needing the toilet
Hypertonic drinks provide the fastest/most carbohydrates which benefit for a weightlifter due to a large volume of energy provided for big burst of energy the muscles require to lift heavy weights.
The carbs replace the glycogen stores for contraction
These drinks are most beneficial when working at a high intensity requiring quick energy in great quantities being replaced
However they offer the least hydration for replacement of fluids lost via sweat without additional carbohydrates
