How Can Nutrition And Recovery Strategies Affect Performance Flashcards
(106 cards)
1
Q
Nutritional considerations
A
2
Q
Includes pie
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durina and post performance needs. Nutrition is vital to bodily
3
Q
functions and should always be in balance. Mhletes require areater amounts of
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4
Q
nutritions (vege
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fruit
5
Q
more stress on their bodies and use them mose. Other nutritional considerations
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6
Q
may be more benifical:
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7
Q
- Carbshydrates loading before endurance events
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8
Q
- Glucose and electrolytes during events lasting longer than b0 min
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9
Q
Main features
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10
Q
Diff forms are fructose
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11
Q
Sucrose
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lactose and glucase
12
Q
Carbohydrates
A
13
Q
Effect on Performance
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14
Q
Dominant source of energy for
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15
Q
the lactic acid and aerobic
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16
Q
stored as glycogen in liver
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muscles
17
Q
energy system
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18
Q
Fats
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19
Q
Essential for energy production
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20
Q
nerve fibres
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cell membranes.
21
Q
insulation
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protection of vital organs
22
Q
Source of energy for
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23
Q
the aerobic systems
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24
Q
Food examples
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25
• Grains
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• MilK
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- Fruit
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Veges
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• Fish
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• Meat
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• Diary foods
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• Olives
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• Avocado
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• Nuts
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Protien
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• Vital role in musce tissue damage
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• Increased muscle hypertrophy
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key component of blood
fluid
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increased recovery
delaying
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balance
enzyme production cell repair
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fatigue
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Vitamins
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Cell growth
energy production
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Facilitates metabolism of carbohydrat
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maintains proper bodily functions.
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fats
protion crucial for generating
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(tigating infections
strengthens bone
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energy
vitamin 6 and C
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aiding in wound healing
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deliver oxygen to muscles.
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Minerals
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• Meat
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• Dairy
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• Fish
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• Milk
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• Poutry
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• Meat
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- Eggs
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• Fish
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•veges
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• Fruit
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• Meat
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• Nuts
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keeps brain
bones
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working properly
regulates fluids
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supports enzymes and hormones
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• Fish
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• Milk
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• veges
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• Fruits
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• Dairy
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• Bread
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Saturday
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Legal 4 pgs
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PDH Finish 2-3 book lets
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Sac assessment
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Sunday
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Legal 4 pgs
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PDH| finish 2-3 book lets
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Sac assessment
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Math 6-07 - 6-08
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TERM
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WEEK
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Captain Navigate
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The leader who steers
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Pre-Performance
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Ain- Provide adequate energy and optimal hydration for the performance ahead.
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What considers adequate energy and optimal hydration differs depending on the sport.
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3hrs before complex carbahydrate meal (whole grain pastal
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1-3 hrs before aviod large meals and consume snacks 1 hr before (simple carbohydrate
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Jnack)
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24 hr before increase fluid intake IS min before (200mL of water)
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Carbo hydrate loading
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Longer events = more carbohydrates and hydration.
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During performance
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Mantains endurance and delay fatigue. Good to be hydrated since dehydration
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leads to blood thickning making it limit supply to muscles. Increase body
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temp leads to dehydration
overheating
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and execution of skills.
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Simple carbohydrates - snacks /fruit
sport bars)
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Post pertormance
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Repairs and regulates pratien and red blood cells
replaces loss fluid and
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electolytes. Imanune system revitalise (al aming to restore muscle and liver
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glucogen. Endurance and resistance athletes should aim to consume 150%
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of fluid that they lost within 4hrs.
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Supplementation: Overview
