Nutrition revision Flashcards
(26 cards)
Macronutrients
Carbohydrates, proteins, fats
Protein percentage for athlete
10-15% - heaps of energy
Fats percentage
20-25%
CHO percentage
60-65% 90 mins +
Carb Loading
Giving body more stores of cho than usual - only good for 90 mins or longer, not good for team sportd
Carb loading rule
When the CHO load increases, the training load decreases
Pre diet
Eat meal 2-3 hours before excersise
Light snack 1-2 hours before
Less than 1 hour before have sports drinks and lollies
During diet
Avoid dehydration - water, cho gels
Post diet
Within 30 mins have sugars and refill and rebuild
Caffeine benefits
stimulates CNS, increases energy, stimulates respiration
Creatine
For explosive power, helps you get big and strong. good for sports under 1 minute.
Dehydration
Frequent breaks, shade, sports drinks
Sports drink benefits
electrolytes, energy, rehydrates body, replaces body fluids, refuels CHO
Acclimatisation
5 days before the event , getting body used to certain temps.
Group A
Works effectively- caffeine, creatine
Group B
Under research - collagen, pickle juice
Group C
Little proof benefits exist- magnesium
Group D
Works well but is illegal - testosterone, steroids.
Calorie vs kilojules
1 calorie = 4.2 kilojules
2% Dehydration =
10% decline in performance
What is the index for low gi
lower than 55
What is the index for medium gi
55-59
What is the index for high gi
70-100
Restitance athletes need ..
1.6 grams per kg
