Transcript Complete workbook `Activity 2`

PDHPE HSC Enrichment
Day
2011
Core 2
Presentation Overview
How can nutrition and recovery affect performance?
Compare the dietary requirements
of athletes in different sports
considering pre-performance
(including carbohydrate loading),
during and post-performance
needs
Supplementation
-Vitamins/minerals
-Protein
-Caffeine
-Creatine products
Critically analyse the evidence
for and against
supplementation for improved
performance
Complete
workbook
‘Activity 1’
How do the three activities differ?
Rower
Nature of activity
• Requires a unique
mixture of technique,
power and endurance
• Men and women row
2000m
Duration
Between 5 and 8
minutes
Intensity
High/moderate
intensity
Fuel Source
Carbohydrate
(glycogen)
Predominant energy
system
Aerobic energy system
Lactic acid
Marathon runner
Gymnast
How do the three activities differ?
Rower
Nature of activity
• Requires a unique
mixture of technique,
power and endurance
• Men and women row
2000m
Duration
Between 5 and 8
minutes
Intensity
High/moderate
intensity
Fuel Source
Carbohydrate
(glycogen)
Predominant energy
system
Aerobic energy system
Lactic acid
Marathon runner
Nature of activity
• Continuous with
surges at times
increasing to high
intensity
Duration
Over 2 hours
Intensity
Moderate intensity
Fuel Source
Carbohydrate
(glycogen) and fat
Predominant energy
system
Aerobic energy system
Gymnast
Nature of activity
• Technical skill, muscular
strength, explosive power
relative to body weight,
flexibility and artistic
impression are essential
characteristics
Duration
From 10 seconds (vault) to
90 seconds for other
routines
Intensity
High intensity
Fuel Source
Carbohydrate
(glycogen)
Predominant energy
system
ATP-PC (vault)
Lactic Acid – other
events
Nutrition for Competition
Pre-performance nutrition
Rower
Pre-training
CHO intake is important to
maintain blood glucose
levels (glycogen depleted
after an overnight fast), e.g.
fruit, cereal bar and fluid
(preferably a sports drink,
liquid meal like Protein
Plus or a smoothie/glass of
juice).
Pre-event meal containing
CHO should be eaten 2-3
hours before event and
should be low in fat and
fibre to aid digestion and
reduce the risk of
gastrointestinal discomfort
or upsets. Consume 300400ml of fluid in the hour
before training commences
to ensure the athlete is
hydrated
Marathon runner
Gymnast
Take home activity:
Refer:
http://www.ausport.gov
.au/ais/nutrition/factshe
ets/sports/gymnastics
Complete
workbook
‘Activity 2’
Pre-performance nutrition
Rower
Marathon runner
Gymnast
Pre-training
CHO intake is important to
maintain blood glucose
levels (glycogen depleted
after an overnight fast), e.g.
fruit, cereal bar and fluid
(preferably a sports drink,
liquid meal like Protein
Plus or a smoothie/glass of
juice).
Pre-event meal containing
CHO should be eaten 2-3
hours before event and
should be low in fat and
fibre to aid digestion and
reduce the risk of
gastrointestinal discomfort
or upsets. Consume 300400ml of fluid in the hour
before training commences
to ensure the athlete is
hydrated
CHO Loading
Maximises glycogen stores
prior to endurance
competition, allowing exercise
to be performed at optimal
pace for longer.
Involves 1-4 days of exercise
taper while following a CHO
diet to elevate glycogen stores.
Pre-event meal
• 3-4 hrs before – have meal
• 1-2 hrs before – light snack
• 20-30 mins before –
eat/drink something easily
digestible
Fluid Intake
• must begin the event fully
hydrated. Drink regularly
throughout the day leading
up to the event/training.
• 200-600mls immediately
before
Take home activity:
Refer:
http://www.ausport.gov
.au/ais/nutrition/factshe
ets/sports/gymnastics
Complete
workbook
‘Activity 2’
During performance nutrition
Rower
Make up for the smaller
CHO intake before exercise
by consuming CHO during
the training session, such as
a sports drink.
Marathon runner
Gymnast
Take home activity:
http://www.ausport.gov
.au/ais/nutrition/factshe
ets/sports/gymnastics
Fluid intake
Long training sessions on
the water lead to significant
sweat losses so drinking
regularly is essential. Try to
begin drinking early in
exercise and adopt a
pattern of drinking small
volumes regularly rather
than trying to tolerate
larger volumes in one hit.
Weigh before and after to
assess fluid loss.
Complete
workbook
‘Activity 3’
During performance nutrition
Rower
Marathon runner
Gymnast
Make up for the smaller
CHO intake before exercise
by consuming CHO during
the training session, such as
a sports drink.
Fluid Intake
• Drink early during
exercise and adopt a
pattern of drinking small
volumes regularly
•Drinks should be cool,
palatable and available
•Drink every 200-300mls
every 15-20 minutes during
the race
• Sports drinks – useful for
those who exercise for 60
minutes or more and
should be consumed at
regular intervals during the
marathon
•Solid foods with a
moderate to high GI can be
consumed e.g. Ripe
bananas, sandwiches with
jam, honey or banana, jelly
beans, cereal bars
Take home activity:
http://www.ausport.gov
.au/ais/nutrition/factshe
ets/sports/gymnastics
Fluid intake
Long training sessions on
the water lead to significant
sweat losses so drinking
regularly is essential. Try to
begin drinking early in
exercise and adopt a
pattern of drinking small
volumes regularly rather
than trying to tolerate
larger volumes in one hit.
Weigh before and after to
assess fluid loss.
Complete
workbook
‘Activity 3’
Post-performance nutrition
Rower
Refuelling
To start the refuelling
process an intake of at least
1gm/kg of CHO for most
athletes is needed.
This CHO should be
consumed in the next meal
or snack, as soon as
possible after a heavy
session to prepare for the
next.
Early intake of good
quality protein foods
(consumed with CHO
maximises the effect) helps
to promote the increase in
protein rebuilding.
Rehydration
Compare pre and post
exercise measurements of
body weight to assess fluid
loss. Should replace 150%
of fluid deficit
Marathon runner
Gymnast
Take home activity:
http://www.ausport.
gov.au/ais/nutrition/f
actsheets/sports/gym
nastics
Complete
workbook
‘Activity 4’
Post-performance nutrition
Rower
Marathon runner
Gymnast
Refuelling
To start the refuelling
process an intake of at least
1gm/kg of CHO for most
athletes is needed.
This CHO should be
consumed in the next meal
or snack, as soon as
possible after a heavy
session to prepare for the
next.
Early intake of good
quality protein foods
(consumed with CHO
maximises the effect) helps
to promote the increase in
protein rebuilding.
Rehydration
Compare pre and post
exercise measurements of
body weight to assess fluid
loss. Should replace 150%
of fluid deficit
• First priority – replace
lost fluid (weigh before and
after to assess loss)
• 700-800mls sports drink,
sports gels, 500mls fruit
juice or soft drink
• Consume CHO within 15
minutes post exercise to
maximise and restore
glycogen. Must eat 100200g of CHO within 2
hours of endurance
exercise to build glycogen
stores. Waiting longer than
2 hours results in a 50%
reduction of glycogen
stored
• Add protein to the CHO
in the ratio of 4 CHO:1
Protein. This nearly
doubles the insulin
response leading to more
stored glycogen
Take home activity:
http://www.ausport.
gov.au/ais/nutrition/f
actsheets/sports/gym
nastics
Complete
workbook
‘Activity 4’
Supplementation
Vitamins
Case for
Case against
Supplementation is only required
when athlete is:
undergoing long-term weight loss
 Intake of excessive quantities
of vitamins is not necessary and is
potentially dangerous
 travelling to countries with
different food choices
 Excessive amounts of Vitamin A
and D contribute to joint pain,
headaches, nausea, fatigue and
reduced appetite
 have a pre-existing vitamin or
mineral deficiency which cannot
be corrected through diet alone
 have a heavy competition
schedule that interferes with
normal eating
 super-supplementation DOES
NOT improve performance
Calcium
Supplementation
Minerals
Case for
 Inadequate consumption can weaken bones,
increase the risk of stress fractures and inhibit
proper muscle functioning, particularly in high
impact sports involving running or jumping
 Under-consumption of calcium can lead to
osteoporosis
 Calcium absorption diminishes with age
 Female athletes have higher needs and usually
fall short of adequate intake
Iron
Case for
 Helps deliver oxygen to the working muscles
and enhances adaptation to endurance training
 Lack of iron impairs aerobic capacity
 Supplementation of female athletes, who are not
anaemic but who have serum ferritin levels less
than 16-20 ng/ml led to improvements in
performance
Case against
Supplementation is
generally deemed
unnecessary because
diet can provide
adequate levels
required.
Case against
Supplementation is
generally deemed
unnecessary
because diet can
provide adequate
levels required.
Protein
Case for
 Endurance athletes in
training require extra
protein to cover a small
proportion of energy
costs of their training and
to assist in the repair and
recovery process.
Case against
Amino acid supplements do not
increase recovery, growth hormone release
or fat loss.
 Increases calcium excretion in urine and
increases the risk of osteoporosis
 Decreases the intake of vitamins,
minerals and phytochemicals.
 Protein cannot be stored like CHO and the
processing and filtration of additional
NOTE: Research does not
urea can interfere with kidney function
support the idea that athletes  Increases the risk of certain cancers
require massive amounts of
 Strength athletes – require no
protein in their diet.
more than 1.6-1.7 gms of protein
per kilogram of body weight. They require
increased CHO and adequate glycogen
supplies
Caffeine
Case for
Case against
 Enhances endurance
performance because it promotes
an increase in the utilisation of fat
as an exercise fuel and “spares”
the use of limited muscle stores of
glycogen
 Caffeine-containing drinks have a
diuretic effect and cause an athlete
to become dehydrated
 Impairment or alteration of fine
motor control and technique,
over-arousal (interfering with
recovery and sleep patterns)
 Excessive caffeine intake can lead
to a fast heart rate, excessive
urination, nausea, vomiting,
restlessness, anxiety,
depression, tremors,
and difficulty
sleeping.
Creatine
Case for
 Accelerates gains in muscle size
and strength
 There is a 5-8% uptake in
anaerobic capacity, especially
when performing repeated bouts
of high-intensity exercise for 6-60
seconds
 Prior creatine loading enhances
glycogen storage and CHO
loading in a trained muscle
 Can increase creatine storage by
up to 25% and in some athletes
50%
Case against
 Creatine users may be more
susceptible to cramps, muscle
spasms and even pulled muscles
BUT there are many studies
refuting this claim. In fact, there
are several studies that show a
decreased prevalence of muscle
cramps and tears and enhanced
thermoregulation during
prolonged exercise
 A transient increase in body
weight during the initial loading
week (water). This consistently
disappeared during the following
7 days.
Planning a response to the syllabus
question
Critically analyse the evidence for and against
supplementation for improved performance.
What you must include in your answer:
Complete
workbook
‘Activity 5’
Planning a response to the syllabus
question
Analyse - Identify components
and the relationship between them; draw
out and relate implications.
Critically Analyse- add a degree of
accuracy, depth, knowledge and
understanding, logic, questioning,
reflection and quality to analyse
Identify the components
(the types of supplements) and
provide evidence that supports
or refutes their use to improve
performance..
Relate implications.
Critically analyse the evidence for and against
supplementation for improved performance.
What you must include in your answer:
Provide accurate evidence for or against the use
of supplements to improve performance
Draw out and relate implications. Use linking
words to do this. This must be thorough.
Complete
workbook
‘Activity 5’