Transcript Achieving optimal weight for activities

Achieving optimal weight for
activities
What is optimal
weight?
Why?
• The weight they are aiming for will allow them to
perform at their optimum
• Do not wish to be carrying more weight than is
necessary as more energy is required to move it
• It is important to have the correct amount of
body fat in relation to age, sex and chosen sport
– A marathon runner will want less body fat than a
rugby player
How?
• Various training techniques
aimed solely at
losing/gaining weight
• Diet can be changed
accordingly as to whether
you wish to gain or lose
weight
• Affects the muscle mass
and body fat
Manipulating body composition
• Body fat percentage can be measured via:
– Skin fold callipers
– Bioelectrical impedance
• Can control it by changing energy input
(eating) and energy output (training)
Sporting examples
• Any sports with weight categories:
• Weight management as well as body fat
percentage is important
– Boxing
– Martial arts
The relationship between water
intake and electrolyte balance
• Water is an essential part of an athletes diet.
Endurance performers especially should drink a
lot more than 2-3 litres suggested for the typical
adult.
• It is recommended that performers drink
between 400-500ml 15 minutes before training
or competition, whilst during exercise it is
recommended that 150-200ml be taken on board
every 15-20 minutes. Fluid replacements should
obviously continue during the recovery period.
The Benefits
• Sports drinks are often used by endurance
performers during training and recovery to
maintain blood glucose levels, replace lost fluids
and electrolytes.
• Sodium, potassium and chlorine form electrolytes
which help to maintain the correct rate of
exchange of nutrients and waste products into
and out of the muscle cell. This ensures optimum
performance during the activity and facilitates
recovery.
Harmful Effects
• Failure to remain sufficiently hydrated can
reduce the effectiveness of the circulatory
system, the blood becomes thicker which
slows down the flow to the working muscles.
To try and compensate, the heart beats faster
putting the body under greater stress
• The loss of electrolytes through sweating can
cause fatigue and cramps so it is essential that
performers remain hydrated
Harmful Effects
• On the other hand, drinking too much water
can lead to hypernatremia. This is known as a
condition which causes the concentration of
sodium in the blood to fall below normal
levels. This weakens the water-electrolyte
balance, and can cause swelling in the brain
leading to seizures and even death.
Athlete’s Diet
PRE-COMPETITION DIET
• In order to achieve optimal performance, it is essential to be
well fuelled and hydrated.
• A pre-competition meal should maximise carbohydrate stores
in the muscles, and increase blood glucose stores.
• Foods rich in protein, fat and fibre should be avoided as they
require more time to digest.
• Sport Nutritionists advise performers to consume complex
carbohydrates with a low glycaemic index.
- Provides a measure of how quickly blood sugar levels rise after
consuming a particular type of food.
LOW GI INDEX FOODS:
• BROWN RICE
• WHOLEMEAL BREAD
• SPAGETTI
• FRUIT/VEGTABLES
• YOGHURTS
• BEANS
500-700 CALORIES
POST-COMPETITION DIET
• The first nutritional priority after exercise is to replace the
fluids lost through water or a sports drink.
• It is important to consume carbohydrates 15 minutes after
exercise to restore glycogen levels.
• Carbohydrate consumption stimulates insulin, which aids the
productions of muscle glycogen.
• Protein- to rebuild muscle tissue damaged during intense,
prolonged exercise.
CARBO-LOADING FOR ENDURANCE
ATHLETE
• Endurance athletes consume a high-carbohydrate intake each day
to restore depleted muscle glycogen.
• Carbohydrate loading is designed to extend endurance in athletes.
• Athletes typically begin their preparation 7 days before a
competition.
• For the first three days the athlete
consumes minimal carbohydrates and
exercises to deplete the glycogen stores.
In the last three days, the athlete
consumes a high intake of carbohydrates
to boost glycogen levels.