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recovery including water; hypertonic, hypotonic and isotonic sports drinks; and intravenous rehydration
Nutritional strategies used to enhance performance and
improve recovery including carbohydrate loading, application of the glycaemic index, carbohydrate gels, and protein supplementation
depletion of glycogen stores hypoglycaemia (low blood-glucose levels) dehydration low blood-sodium levels gastrointestinal upset.
and competition.
Fluid replacement will need to happen, water is adequate,
Carbohydrate Loading.
Carb loading + tapering = increased muscle glycogen stores. During the event 30-60 grams of carbohydrates per hour schould be
consumed
event
prevent hunger
or
1-2 hours before consume a light snack Foods with a Low GI , low in fat and moderate in fibre and
protein.
Suitable foods
Foods suitable 34 hours prior to exercise include: breakfast cereal with milk baked beans on toast bread roll with cheese or meat filling and a banana pasta or rice with a sauce based on low-fat ingredients (i.e. tomatoes, vegetables, lean meat).
Snacks suitable 12 hours prior to exercise include: milkshake or fruit smoothie sports bar fruit-flavoured yoghurt fruit.
Low Gi foods are not beneficial during exercise.
Sports lasting 60-90 minutes can be fuelled by stored carbs and fats without the need to replenish during the event.
Sports that last longer than 90 mins may benefit from consumption of carbohydrates as fuel fatigue is likely. How does it help?
Carbohydrate consumption can lead to glycogen sparing by using the carbs to remake glycogen for later use.
Also this keeps blood glucose levels in a normal range providing extra fuel and delaying fatigue. Recommended starting early in the event 30-60 grams of moderate to high GI foods per hour. E.g 60 grams carbs = two bananas or 95 grams jelly beans
Type of exercise
Refuelling suggestion
Recent studies have found that intermittent team sports may benefit Intermittent team sports lasting 60 from consumption of carbohydrate 90 minutes during the game as it is said to delay fatigue, prevent low blood-glucose levels and promote glycogen sparing.
Type of exercise
Refuelling suggestion As there is no indefinite supply of glycogen within the muscles or liver, carbohydrate refuelling is advised at a rate of approximately 3060 grams per hour, or 5001000 mL of a sports drink, or 1020 jelly beans. (This is dependent on the individual athlete and will be determined following specific experimentation and consideration of environmental factors such as heat.) Sports drinks, bananas, sports bars or sugar confectionery such as jelly beans are highly recommended, although ultimately it is the choice of the athlete as to which foods are most
Type of exercise
Refuelling suggestion
Typically these athletes compete at a lower intensity than most team sports or short-distance events. This allows digestion to take place while competing, so the athlete can consume small amounts of solid foods. High-carbohydrate foods, in conjunction with small amounts of protein and fat, are advised for the ultra-endurance athlete. Muesli bars, sports or breakfast bars and jam sandwiches are a good choice for ingestion during performance. Obviously hydration must also be addressed throughout the event. Carbohydration is beneficial in these events as well.
Recovery
As previsously discussed
Studies have shown that an athlete should consume
carbohydrate-rich foods and drinks that provide at least 1 gram of carbohydrate for each kilogram of body mass within 30 minutes after exercise.
Extra reading : Getting the timing right
YOUR TURN!
List the factors that can cause nutrition-related fatigue in an
athlete.
durations.
YOUR TURN!
Define carbohydrate loading. Is it a suitable strategy for all events? Explain.
Explain the function of the pre-event meal. Discuss how long before competition a pre-event meal should be consumed.
foods that should be consumed pre event, during the event and post event.
amounts of solid food during competition is recommended. Explain why this is recommended.
10.5 Hydration
More than half your body weight and over 70 per cent of your
body mass is water. Each day the body needs to replace about 2 litres of fluid to balance what is lost (and this is not even accounting for fluid loss through sweating!).
Functions of fluid
to transport energy, waste, hormones and antibodies
to dilute waste products to lubricate surfaces and membranes to help regulate body temperature to be involved in all chemical reactions in the body.
We can assess how much fluid we need to consume by doing pre and
150% of the fluid lost should be consumed i2 2-4 hours. If athlete loses
Type Isotonic
Content Fluid, 68 per cent carbohydrate, 10 25 mmol/L electrolytes (e.g. Gatorade) Fluid, low level of carbohydrate (< 8 per cent), 125 mmol/L electrolytes (e.g. water)
Hypotonic Hypertonic
Fluid, high level of carbohydrate (> 8 per cent) (e.g. fruit juice, soft drink)
consumption. Sodium aids in the retention of consumed fluids within the body without bringing on thirst. The carbohydrates aids in energy replenishment
distance events.
High carb levels so absorbed slowly Need to be used with isotonic drinks to replace fluid loss
Sports water
Good alternative to plain water. No research done yet
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sport to medically assist athletes suffering from severe dehydration. Now used for recovery
Justine Henin-Hardenne won the US open tennis after using
an IV drip the night before to reverse the dehydration she suffered during her three hour pervious match.
Brisbane lions used IV drips at halftime to rehydrate players.
medically required
YOUR TURN!
State how much fluid sports dietitians recommend an athlete
Describe how you can check if you are taking in enough fluid.
sports drinks.
Mum who walks for 30 minutes with pram around local creek to maintain
Local footballer who goes to the gym four times a week to work on his strength
and power via a weights program. He has a snack before each session and sips water throughout.
Elite netballer who trains five times a week, completing individual cardio
sessions (i.e. running) or specified team training sessions. She also plays competitively once a week.
Weight-lifter who trains every day but needs to monitor weight prior to
competition.