weeks 6-8 Flashcards

Question

Why do different positions within the same sport require different nutrition plans?

Answer 1

Energy demands vary based on role (e.g., goalkeeper vs midfielder). Training load and intensity differ by position.

Answer 2

8700kj 2000 cal

Answer 3

o Fat → 37 Kj/g x amount o Alcohol → 29 Kj/g x amount o Carbohydrates & Protein → 17 Kj/g x amount

Answer 4

anabolic and catabolic reactions

Answer 5

energy, water, CO2

Answer 6

* Triglycerides o Stored in adipose tissue and hyrolyzed though lipolysis into glycerol and free fatty acids o These are transported through the blood to other tissues (e.g skeletal muscle) o Fat stored in skeletal muscle = source of additional energy * Carbohydrates o Stored as glycogen in liver and skeletal muscles o Muscle glycogen can very between 250-750g between people o Carbohydrate oxidation = first form of energy utalised o Long periods of exercise = exhaust glycogen stores = fatigue during exercise

Answer 7

a. When the energy from an ATP molecule is released, one of the phosphate groups (3 O2 atoms, 1 phosphate) splits away b. Remaining molecule = ADP c. When PC (phosphocreatine), found in muscle cells, reacts with ADP it donates a phosphate group to the ADP molecule = now ATP again, and PC molecule become creatine d. For this reaction to take place, an enzyme called creatine kinase must be present .

Answer 8

Glycolysis provides the needed ATP to sustain high-intensity effort for approx. 2mins or less Catabolic breakdown of glucose (from carbohydrates)  pyruvate  producing ATP and NADH When O2 is limited, pyruvate is converted into lactate  muscle fatigue

Answer 9

a. Happens through a process of aerobic (uses oxygen) glycolysis (nb – lactate system uses anerobic glycolysis) b. Glycogen stores are used to synthesise ATP. Oxygen is needed, and H2O and C2O are expelled into the blood as biproducts. Expulsion of biproducts prevents muscle fatigue c. Fat stores can be used (instead of glycogen) to synthesise ATP, but more oxygen is needed = not favourable for only moderate exercise, usually only takes over when glycogen stores are gone/after 2 hours of exercise d. Protein can also be used in times of famine

Answer 10

ATP-PC For athletes doing exercise relying on this system, a diet rich in creatine from red meat and fish is key. Helps regenerate phosphocreatine stores = enhance performance in short burst activities Glycolytic High in carbohydrates to provide enough for glucose breakdown Post-exercise – carbohydrates helps replenish glycogen stores Aerobic Carbohydrates for glycogen stores Healthy fats for sustained energy Proteins for muscle repair and recovery

Answer 11

o Catabolic – meet energy demands for high intensity activity o Anabolic – nutrition facilitates anabolic reactions for recovery and growth

Answer 12

* Well trained athlete can produce up to x2 of an untrained person’s ATP production/min

Answer 13

 During moderate exercise (e.g., around 1 hour per day), athletes should consume 5–7 grams of carbohydrates per kilogram of body weight per day.  During heavier training periods (1–3 hours of moderate to high-intensity exercise per day), athletes should increase their carbohydrate intake to 6–10 grams per kilogram of body weight per day.  During the heaviest training and competition periods, it is recommended that athletes increase their carbohydrate intake to 8–12 grams per kilogram of body weight per day.  The goal is to maximize carbohydrate stores in the body without overconsuming and creating an energy surplus. On the day: Inject 1-4g/kg of bodyweight of carbs in the 3-4 hours before competition

Answer 14

o General guidelines during competition  Shorter events (>90 mins) * consume diet rich in carbohydrates with approximately 6g/kg of body weight per day during training periods * Increase to 7-12g/kg of body weight per day 24 hours prior competition  Endurance events (around 1-2.5 hours) * 30-60g of carbohydrate per hour should be consumed (drink solution preferable)  Endurance events (>2.5 hours) * Carbohydrate intake should increase to 60-70g per hour or 90g per hour is possible

Answer 15

 Main guideline – eat all the macronutrients and high levels of antioxidants  Rehydration – 1.5l of water/kg lost  Must replenish glycogen stores as soon as possible after an event – even in well trained athletes these can take up to 24 hours to replenish  Protein consumption is important for recovery and adaptation – lack of protein leads to soreness, fatigue and longer adaptation period

Answer 16

o Build, maintain and repair lean body mass to support optimal health and enhance performance. o Eat a minimally-processed and well-balanced diet consisting primarily of whole foods and steering clear of added sugars, fats and salt. o Follow a well-designed nutrition plan to complement and support training adaptations. * Diets for strength and power should be: o High in energy o High in protein o Contain carbohydrates o Meals should be consumed frequently rather than spaced over long periods

Answer 17

o To increase muscle mass, this must be accompanied by resistance training  Body must have enough energy for these workouts  Otherwise can lead to fatigue or body catabolising muscle tissue for energy

Answer 18

- 4-5 meals a day with 20-25g of high value protein for highest protein retention - 4-7g/kg of bodyweight of carbohydrates = fuel workouts

Answer 19

Nutrition timing Types of food Training

Answer 20

- pre-workout should have both protein and carbs - Research shows that high-protein foods are crucial for recovery, whilst carbohydrates are needed for supporting training. There should be 20-25g of protein per meal/evenly spread through the day (NB, this is a general guideline, different card states about 30g/meal)

Answer 21

o Muscle protein synthesis accelerates after exercise as it was suppressed during exercise and the body repairs and adapts to the training stimuli o Evidence suggests a 2 hour window after heavy training = should try to consume protein within 30 minutes of training o Carbohydrates support the reduction of muscle breakdown and support recovery for building size and strength o Must consume sufficient levels of protein, paired with carbs  Carbs = used for energy  Protein leftover = if there’s too little, will just be used for normal bodily function, extra protein causes growth

Answer 22

* Consuming animal protein has an anabolic effect, even without training o Due to high leucine levels

Answer 23

 consume high levels of carbohydrates for optimal glycogen stores  eat enough protein for recovery and adaption to training  eat carbohydrates during prolonged training sessions  maintain fluid intake

Answer 24

 Consume a pre-competition meal  Manage fluid and carbohydrate intake during the event  Replenish fuel reserves and rehydrate between competitors  Plan optimal nutrition  Consume alcohol in moderation , especially after competition

Answer 25

0.25-0.5kg increase in muscle mass per week in the initial training stages o As body adapts to changes, these increases plateau but means it is harder to lose muscle mass gained

Answer 26

Lower limit: 5 x 60 = 300g/day Higher limit: 7 x 60 = 420g/day

Answer 27

 Providing the body with little energy, the body will enter a survival state - will slow down energy expenditure to conserve resources  This called metabolic adaptation or adaptive thermogenesis  This can persist even after the diet ends

Answer 28

Increase muscle mass (muscle burns x3 more kj/day than fat) Increase intensity of workouts - elevate metabolic rate up to 48hours after (afterburn effect) Consume more whole foods - have a higher thermic effect, protein has highest thermic effect (20%. carbs only 10%, fats, 0%) Drink more water - DEBATED but drinking 500ml of water increased metabolic rate by 30% for an hour, burning an extra 100 kj Drink caffeine - caffeine is a stimulant, 100mg of caffeine can increase BMR by up to 4% over 150 minutes o = an extra 250-300kj/day for someone on an 8700 kj diet

Answer 29

Short term Dehydration, electrolyte imbalance, kidney damage muscle loss, fatigue, impaired cognitive function and reduced athlete performance Longer term chronic dehydration, metabolic issues, damages to organs like liver and heart, eating disorders, RED-S (sport imbalance between intake and expenditure)

Answer 30

 Gradual calorie deficit * Aim for a minor daily energy deficit of 1000-1500kj which equates to lose about 0.5kg per week * A reduced energy deficit should still maintain a high protein intake to ensure athletes don’t lose muscle mass * Gradual approach retains muscles mass and supports performance  Off-season weight loss * Try to lose weight during the off-season or less intense training periods * Allows athletes to focus on gradual weight loss without compromising performance  Balanced nutrition * Avoid crash diets and ensure balanced intake of nutrients * Cutting calories too drastically can lead to nutrient deficiencies and increased risk of injury and impaired recovery  Hydration * Dehydration can severely impact performance and health * Drink lots of water and void diuretics or excessive sweating methods  Professional guidance * Work with a sports nutritionist to create a personalised and sustainable weight management plan * They can help ensure that the athlete’s nutritional needs are met while achieving weight goals  Mindful eating * Practice mindful eating habits, such as eating slowly, paying attention to hunger cues and avoiding emotional eating * This prevents overeating and supports a healthy relationship with food

Answer 31

 Recovery encompasses three components * Restoration o Returning body back to normal physiological state – normalising heart rate, blood pressure and body temp * Regeneration o Recovery of physiological processes o Like muscle repair, where our body heals any mirco-damage caused by intense exercise * Adaptation o How our body adjusts to the stresses of training of competition, improving for the next session o How we get stronger, faster and more endureable over time

Answer 32

Athletes doing fewer jumps (3×6) recovered faster than those doing more (3×12), who hadn't recovered even 48 hours later.

Answer 33

A: 🟩 Immediately After Exercise Consume 30–60g of carbohydrates (e.g., banana, sports drink) Take 20–30g of protein (e.g., protein shake) Purpose: Replenish glycogen stores and provide amino acids for muscle repair Jumpstarts anabolic processes and recovery 🟨 In the Hours Following Exercise Carbohydrates: 1–1.2g/kg of body weight per hour Protein: 0.25g/kg of body weight within 2 hours Purpose: Maximise glycogen resynthesis and support muscle repair and growth 🟧 When Recovery Time is Short (Less than 4 Hours) Carbohydrates: 1.2g/kg (preferably high glycemic index foods for quick absorption) Examples: Glucose gels, sports drinks, fruit lollies Caffeine: 3–8mg/kg of body weight can accelerate glycogen resynthesis Carb:Protein Ratio: Use a 4:1 ratio to optimise both glycogen and muscle recovery

Answer 34

* Physiological markers o Increased muscle tenderness o Elevated heartrate o Hard to perform at peak levels o Lack of appetite even though body needs fuel o More colds – decreased immunity * Psychological markers o Disturbed sleep o Irritable o Depression and anxiety about performance o Loss of motivation o Mental fatigue

Answer 35

There is a window after exercise where our bodies are primed to absorb nutrients and start the recovery process – for sports with breaks, these should be utalised for refuelling = o Kick-start anabolic processes and adaptations, reducing muscle wastage and improving recovery and adaptation

Answer 36

* Antioxidants help speed up recovery by reducing inflammation o During training phases, might want to limit antioxidant use to allow for full adaptation * Vitamins A, C and E acts as antioxidants – supporting overall health

Answer 37

o Replace every kg of weight loss with 1.5l of water o If weight loss is more than 3% bodyweight – use electrolyte drinks to replace minerals lost through sweat o Should aim for pale yellow urine

Answer 38

* Vitamins A, C and E acts as antioxidants – supporting overall health * B vitamins, especially B6 and B12 play crucial roles in energy metabolism * Minerals like iron, zinc, copper and selenium support immune health Good hygiene

Answer 39

 Intracellular compartment – fluid within cells which constitutes 2/3 of total amount of body water. * However, physical training causes an increase in the amount of water distributed in the intracellular compartment, due to increases in muscle mass * Potassium = principle electrolyte found in extracellular fluid * Sodium = less concentrated  Extracellular compartment – interstitial fluid between cells and plasma. Approximately 40% of total body water

Answer 40

o Voluntary dehydration  Athletes intentionally reducing body water to gain a perceived advantage (e.g lowering weight class).  Methods: sweat sauna, steam rooms, inducing sweat without fluid intake, diuretics o Involuntary dehydration  Athletes loses more fluid than they consume

Answer 41

Dehydration levels greater than 2% of bodyweight can reduce performance especially in aerobic exercises

Answer 42

 Reduced endurance - Loss of 1.5-2% of body mass reduced performance in 1500m, 5000m and 10,000m races, particularly by decreasing velocity during the final stages. The adverse effects were more evident in longer races  Cardiovascular strain – dehydration increases cardiovascular tension due to hyperthermia and reduced blood volume = decrease in stroke volume (amount of blood pumped by the heart in one beat) and blood flow to the muscles, limiting oxygen supply to working muscles  Altered metabolism – dehydration causes increase in the use of muscle glycogen during exercise = impacts performance  Thermoregulation issues – body’s ability to regulate temperature is compromised with dehydration. As dehydration increases, core body temperature and heart rate rise, further reducing stroke volume  CNS function – dehydration levels greater than 2% loss of body mass = reduced cognitive performance in soldiers and athletes  Increase in core body temperature  Reduced blood volume and flow to muscles o Dehydration and Gastrointestinal distress

Answer 43

* Heat exhaustion o Inability to carry on exercise due to excessive fluid loss, electrolyte loss and cardiovascular inefficiency o Most common heat related issue o Caused by dehydration and lack of acclimatisation to the environment * Heat stroke o Serious condition o From prolonged exposure to high temperatures or intense exercise o Symptoms include  Body temperature of 40 degrees +  Confusion and slurred speech  Alteration in sweating – skin feels dry  Vomiting  Reddening of the skin  Increased heart rate  Headache  Greater use of glycogen o Prevention – stay hydrated, drink electrolytes, avoid training in peak heat, wear appropriate clothes * Heat cramps o Involuntary muscle contractions associated with sweat loss o Different from other cramps, as they are solved by replacing sodium loss o People who experience heat cramps sweat excessively + have elevated sodium concentration in their sweat o Body temperature does not increase during heat crams o To reduce – ingest fluids with sodium, increase salt consumption

Answer 44

Although sweat is hypotonic, it still contains some essential minerals (sodium, potassium, calcium and magnesium) * Prolonged sweating: o Sodium and chloride concentration down by 5-7% o Potassium concentration down by 1% o = must be replenished daily

Answer 45

 Rehydration * Hydration before exercise will allow for fluid absorption and achieve normal hydration levels * Consume 5-7ml of fluid/kg at least 4 hours before exercise  During exercise * Prevent excessive dehydration (more than 2% body weight loss) and overhydration * Drink fluids at regular intervals to match fluid loss * 0.4-0.8l per hour depending on exercise intensity, duration and environmental conditions  Post exercise * Consume 1.5l/kg lost during exercise  Individualisation

Answer 46

 Dehydration * Diuretic = increases urine production = dehydration * Dehydration = hinders muscle recovery, increases risk of cramps, muscle pulls and stains, slows down healing process  Impaired Muscle Growth * alcohol reduces protein synthesis, which is essential for muscle repair and growth. Over time, this can lead to decreased muscle mass and strength.  Poorer Sleep Quality * Alcohol can disrupt sleep patterns and reduce the secretion of human growth hormone, or HGH, which plays a vital role in muscle recovery. Without proper sleep, your body can’t repair itself effectively, leading to prolonged recovery times.  Poor Nutrient Absorption * Alcohol can also interfere with the absorption of essential nutrients needed for recovery, such as zinc and other vitamins and minerals. This can slow down the recovery process and affect overall health.  Weakened Immune System * Regular alcohol consumption can weaken the immune system, making athletes more susceptible to illnesses and infections. This can further delay recovery and keep you off the field.  Poorer Mental and Physical performance * alcohol can impair motor skills, coordination, and overall mental sharpness. This can affect your performance in subsequent training sessions or competitions.

weeks 6-8 Flashcards

(71 cards)