NUTRITIONAL AND HYDRATION STRATEGIES Flashcards
(12 cards)
Carbohydrates
● Major fuel source for High intensity activities
● Regulate the metabolism of fat and protein
● Nervous system relies on it for energy
● Broken down into glycogen to be stored in the liver and muscles
Transported VIA the bloodstream in the form of glucose
**Any excess carbs are stored as fat
nutrition - pre exercise
Lots of carbs to increase their fuel storage for longer duration events
nutrition - during exercise
Consumed regularly throughout the activity to enhance endurance and performance. By rapidly digesting and absorbing carbs they can be used for immediate energy
nutrition - post exercise
Meals should consist of carbs to promote muscle glycogen resynthesis
protein
● muscle construction and repair
● promoting glycogen resynthesis
● playing an important role in the immune system
● facilitating the transmission of nerve impulses throughout the nervous system
● preventing sports anaemia (low iron) by promoting an increased synthesis of haemoglobin, myoglobin and oxidative enzymes.
**essential for muscle repair
It is recommended to ensure 15% of diet is protein (strength and endurance require more for muscle growth)
PROTEIN AND CHO
→ Consumed together protein and carbs stimulate greater recovery (1:4)
Basically carbs and protein consumed together will not only repair muscle micro tears but also better absorb carbs for glycogen refuelling so they can return to optimal levels more quickly
“The combination of consuming both carbohydrates and proteins in chocolate milk, enhances absorption which leads to a faster/more rapid replenishment of muscle glycogen stores which allows for a faster recovery.”
EXAMPLES: yoghurt, fruit smoothies, ham and cheese sandwiches
Hydration of athletes
● transport energy, waste, hormones and antibodies
● dilute waste products
● lubricate surfaces and membranes
● help regulate body temperature
● to be involved in all chemical reactions in the body
dehydration
Dehydration is a major contributor to fatigue because it inhibits decision making affecting strategy decisions. It causes intestinal aggravation and leads to heat stroke due to fluids in thermoregulation
Basically blood plasma is lost through sweating but can be restored through rehydration enabling an increased blood flow to enhance recovery and rehydration
★ Replaces lost glycogen during PA
★ Carbs are absorbed faster in a liquid form aiding in the quick recovery of the athlete
hydration methods
- Isotonic Sports Drink: balance of rehydration (water) and refuelling (CHO).
- Hypotonic Sports Drink: quick to replace fluids (low level of CHO).
- Hypertonic Sports Drink: help meet energy requirements during/after prolonged events (high CHO levels).
- IV drip: Administered fluid via a vein and rehydrates quickly without the consumption of 2-3L of water.
NUTRITIONAL AND HYDRATION STRATEGIES pre exercise
Hydration:
200-600mL (can lead to weight gain, need to monitor and appropriate according to activity).
Carbohvdrates:
Load high CHO foods 4-5 days before competition (especially for endurance events
Protein:
45-60 mins before event to allow for absorption.
NUTRITIONAL AND HYDRATION STRATEGIES during exercise
Hydration:
Replace 500mL-1L p/hr.
(consume around 200-300mL
every 15-20mins). Avoid dehydration from sweating by replenishing plasma.
Carbohydrates:
Consume during events
60+mins to reduce CHO fuel depletion (sports drinks, CHO gels or foods like bananas).
Protein:
No benefit to consuming during an event.
NUTRITIONAL AND HYDRATION STRATEGIES post exercise
Hydration:
Anywhere from 0.5L - 4L. (fluid volume equivalent to 150% of fluid deficit consumed
2-4hrs post exercise).
Carbohydrates/ Protein:
Consume together to optimise muscle repair and glycogen replenishment within 30-45
mins after exercise.
Protein:
Eat for up to 48 hours after exercise for muscle repair.
