Transcript dietary considerations - Sports-Nerd

DIETARY CONSIDERATIONS
Pre, during and post performance
Dietary supplements
Hydration and fluid replacement
Gender considerations
DIETARY CONSIDERATIONS
Diet can enhance performance, the
feeling of well-being and recovery.
Each athlete and sport must be treated
individually to ensure appropriate
dietary advice is given.
PRE, DURING & POST
PERFORMANCE DIETS
Pre
Used to top up fluid and food stores.
 Fuel up on CHOs in days before event.
 Cut fat and protein intake. Fatty meals slow
the rate of emptying from the stomach =
stomach is full and uncomfortable.
 Increase fluid intake
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PRE, DURING & POST
PERFORMANCE DIETS
PRE, DURING & POST
PERFORMANCE DIETS
During
Sports that are of a continuous, high
intensity of 90 mins or more need to refuel
during their event.
 Beneficial to refuel before onset of fatigue.
 What to consume as a sour of CHO
depends on the practicalities of the sport,
stomach comfort and personal taste.
 Begin fluid replacement early in the event.
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PRE, DURING & POST
PERFORMANCE DIETS
Post
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For immediate recovery, in the first 30mins after
the event, take in 50-100 grams of carbohydrates.
Eat a high CHO meal ASAP.
Avoid alcohol until fluids and CHOs are replaced.
Continue recovery days after the event e.g.
increase fluids, protein to speed up injury
recovery.
CHOs high in GI speed up recovery.
DIETARY SUPPLEMENTS
Salts
Sodium and potassium are essential
electrolytes = essential to cell function.
Help regulate fluids and chemicals entering
and leaving cells.
 During exercise, salts are lost in sweat.
 Normal diets are usually sufficient for
intake of salts.
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DIETARY SUPPLEMENTS
Salt
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Salt tablets and/or drinks are not
recommended because:
Lead to dehydration
 Irritation of lining of stomach
 Long term = cardiac arrest
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DIETARY SUPPLEMENTS
Sugar
Simplest form of CHO.
 Prolonged activity = helpful as it delays the
onset of hypoglycaemia. Preserves
muscle glycogen.
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DIETARY SUPPLEMENTS
DIETARY SUPPLEMENTS
Alcohol
Both food and drug.
 Absorbed directly into bloodstream without
digestion.
 Drug = slows CNS (depressant).
 Food = provides energy. Excess energy is
stored as fat.
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DIETARY SUPPLEMENTS
Alcohol
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Affects of alcohol on performance are:
Loss of coordination
 Increase reaction time
 Increase tiredness and fatigue
 Decrease BSL
 Loss of inhibitions
 Decreased fitness.
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DIETARY SUPPLEMENTS
Caffeine
Stimulant
 Following effects:
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Increases heart rate
 Increases secretion of gastric juices
 Diuretic
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DIETARY SUPPLEMENTS
Caffeine
Rapidly absorbed from the intestines.
 Used to mask symptoms of fatigue and to
increase alertness.
 Not suitable for replacing fluid loss.
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DIETARY SUPPLEMENTS
Protein Supplements
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Made of various combinations of amino acids.
Major function = make and repair cells.
Athletes have tried to increase intake to try and
increase muscle repair and bulk. Protein is not
required though. If protein levels are increased at
the expense of CHOs muscle can be broken down
to provide energy.
HYDRATION AND FLUID
REPLACEMENT
Athletes should attempt to replace water
at the same rate at which it is lost.
Thirst is not a good indicator of fluid
needs = already dehydrated.
Dehydration = fatigue, muscle cramps,
headaches and nausea.
HYDRATION AND FLUID
REPLACEMENT
Essential points:
Hydrate before exercise.
 Consume small amounts whenever
possible during performance.
 Hydrate after exercise, past the point of
quenching thirst.
 Avoid tea, coffee, cola and alcohol.
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HYDRATION AND FLUID
REPLACEMENT
Best fluids are water or diluted
juice/cordial.
Electrolyte drinks only taken it diluted to
a quarter or half strength.
GENDER CONSIDERATIONS
After puberty differences in performance
emerge between the genders.
Average female:
Is shorter
 Is lighter
 Has more adipose tissue
 Has less muscle than a male.
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GENDER CONSIDERATIONS
Females must ensure optimal intake of
iron and calcium.
GENDER CONSIDERATIONS
Iron
Transports oxygen and involved in energy
production.
 Iron deficiency = less supply of oxygen to
working muscles. Means fatigue, poor
recovery and decreased work
performance.
 Can develop into anaemia.
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GENDER CONSIDERATIONS
Factors causing iron loss:
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Excessive sweating
Gastro-intestinal bleeding – particularly in distance
runners
Breakdown of red blood cells
Injuries
Habitual use of anti-inflammatory drugs to treat
injuries
Menstrual blood.
GENDER CONSIDERATIONS
GENDER CONSIDERATIONS
GENDER CONSIDERATIONS
Calcium
Essential for strong bones.
 Risk of osteoporosis due to amenorrhoea
(stop menstruating). Associated with low
oestrogen levels. Oestrogen helps reduce
calcium loss.
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