ENHANCING PERFORMANCE

Dietary Considerations

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

CA

RB

OH

YD

RATE LO

AD

ING 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

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

HU

MA

N C

ON

TIN

UU

M

HYDRATION Body core temp around 37 degrees

How do we hydrate? Is only hydration important?

Waterboy Clip

Gaterade Clip

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 QUESTION

SAMPLE RESPONSE