Enhancing performance diet

ENHANCING PERFORMANCE

Dietary Consideration

s

NEED TO KNOWNutrition

Carb Loading Glycemic Index Carb Gels Protein

Supplements Caffeine

Supplements

Hydration

Water Sports Drinks Intravenous Drips

NEED TO DO

Compare and contrast practices designed to enhance performance and recovery

Analyse and evaluate nutrition and hydration procedures to enhance individual performance and recovery

WHEN IS DIET IMPORTANT?

Pre

During

Post

CARBOHYDRATE LOADING

10 days prior to major competition Increase in carbohydrate stores Tapering training

Discuss the following: Carbohydrate loading is only really of benefit for endurance events lasting longer than 90 seconds Carbohydrate loading is used widely in elite level AFL football

CARBOHYDRATE LOADING Sample menu plan for a 70kg athlete aiming to carbohydrate load. Note that it is important to snack regularly when carbohydrate loading.

GLYCEMIC INDEX Scale 0 to 100 Effect on blood sugar levels in 2 hours High 70-100 Medium 55-69 Low <55

Pre exercise – Low GI During Exercise – Moderate – High GI Post Exercise – High GI

ACTIVITY

Rank each of the following foods according to their glycemic index in a continuum from one side of the room to the other

HUMAN CONTINUUM

WHOLEMEAL BREAD HUMAN CONTINUUM

HIGH

BAKED BEANS HUMAN CONTINUUM

LOW

BANANAS HUMAN CONTINUUM

HIGH

CARROTS HUMAN CONTINUUM

MEDIUM

ICE CREAM HUMAN CONTINUUM

MEDIUM

GRAIN BREADS HUMAN CONTINUUM

LOW

PUMPKIN HUMAN CONTINUUM

HIGH

BROWN RICE HUMAN CONTINUUM

MEDIUM

CORN CHIPS HUMAN CONTINUUM

LOW

HYDRATION Body core temp around 37 degrees

How do we hydrate? Is only hydration important?

WHICH DRINK?

Osmolality? When? Purpose?

CARBOHYDRATE GELS Dehydrated sports drinks Replace energy stores Need to be taken with fluid (water or

sports drink?) Why use instead of sports drink?

ORAL vs INTRAVENOUS Oral through mouth Intravenous through vein IV used in hospitals Banned in NRL and AFL Used in NFL No real scientific basis

DIET SUPPLEMENTS Addition to regular diet to achieve nutritional goal Natural or Synthetic

What considerations?

AIS Supplement program (Group A, B, C, D)

CAFFEINE Stimulate CNS Glycogen sparing effect Improves muscle contractility Large individual differences Increase in dose ≠ increase in

performance Dangerous effects on heart rhythms Long vs short distance Banned until 2004 Constantly under review

PROTEIN Provides the raw material for muscle

construction and repair Promotes glycogen resynthesis Plays important role in the immune

system Critical to the endocrine system Prevents sports anemia When to take? How to take? Any side effects?

EXAM QUESTIONWhat are the main functions of nutritional and hydration strategies used during recovery?

A. restoring muscle glycogen, replacing lost fluids and electrolytes and relaxing of muscles through Massage

B. restoring muscle glycogen, replacing lost fluids and electrolytes and manufacturing new muscle and red blood cells in the repair and adaptation process

C. replacing lost fluids and electrolytes, allowing the immune systems to handle any damage caused by the exercise bout and preventing delayed onset muscular soreness

D. replacing lost fluids and electrolytes, manufacturing new muscle and red blood cells in the repair and adaptation process and preventing delayed onset muscular soreness

MUL

TIPL

E CH

OICE

CORRECT ANSWER - B

EXAM QUESTIONAn athlete running a half marathon is offered a choice of drinks at a drink station at the 10-km mark of the race.The athlete has a choice of either a hypotonic, hypertonic or isotonic drink.

a. Which drink would be the best choice at this point of the race?

1 mark

b. Compare the three types of drinks and justify your choice in part a.

4 marks

SHOR

T AN

SWER

Hypertonic drinks have a high osmolality which which means that have a high carb concentration and are absorbed quite slowly. Hypotonic drinks have a very low osmolality and is absorbed very quickly, however it has a very low concentration of carbohydrates. Isotonic drinks have a similar osmolality to that of the body so are absorbed quite quickly. The athlete would have an isotonic drink because it would provide a balance of both rehydrating as well as refuelling the body.

Isotonic