sleep and nutrition

Question 1

why is sleep vital

Answer 1

for recovery

Question 2

where is blood directed to during sleep

Answer 2

muscles to replenish and repair

Question 3

what stage of sleep is most affective for recovery

Answer 3

none-REM sleep (rapid eye movement), deep sleep where brain wave activity is low

Question 4

how much sleep should athletes get at minimum

Answer 4

8-9 hours

Question 5

what steps should be followed to maximise glycogen replenishment

Answer 5

consume carbohydrates and protiens withing 20 minutes of completing exercise (carbo window)
carbs - protiens should be consumed on the ratio 4:1 helping to resynthisise glycogen more effectively

Question 6

how is it suggested that meals/snacks are taken following exercise

Answer 6

in liquid form so that it can be ingested faster

Question 7

what can a lack of sleep lead to

Answer 7

lack of non-REM sleep/third stage - less blood available to muscles to help recovery

reduce growth hormone production - fatigue takes longer to repair

increased risk of injury - lack of concentration/time to prepare