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 carbohydratesto boost glycogen levels.