dietary considerations pre, during and post performance dietary supplements hydration and fluid...
TRANSCRIPT
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DIETARY CONSIDERATIONS
Pre, during and post performance
Dietary supplements
Hydration and fluid replacement
Gender considerations
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DIETARY CONSIDERATIONS
Diet can enhance performance, the feeling of well-being and recovery.
Each athlete and sport must be treated individually to ensure appropriate dietary advice is given.
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PRE, DURING & POST PERFORMANCE DIETS
PreUsed to top up fluid and food stores.Fuel up on CHOs in days before event.Cut fat and protein intake. Fatty meals slow
the rate of emptying from the stomach = stomach is full and uncomfortable.
Increase fluid intake
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PRE, DURING & POST PERFORMANCE DIETS
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PRE, DURING & POST PERFORMANCE DIETS
DuringSports that are of a continuous, high
intensity of 90 mins or more need to refuel during their event.
Beneficial to refuel before onset of fatigue.What to consume as a sour of CHO
depends on the practicalities of the sport, stomach comfort and personal taste.
Begin fluid replacement early in the event.
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PRE, DURING & POST PERFORMANCE DIETS
Post For immediate recovery, in the first 30mins after
the event, take in 50-100 grams of carbohydrates. Eat a high CHO meal ASAP. Avoid alcohol until fluids and CHOs are replaced. Continue recovery days after the event e.g.
increase fluids, protein to speed up injury recovery.
CHOs high in GI speed up recovery.
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DIETARY SUPPLEMENTS
SaltsSodium and potassium are essential
electrolytes = essential to cell function. Help regulate fluids and chemicals entering and leaving cells.
During exercise, salts are lost in sweat.Normal diets are usually sufficient for
intake of salts.
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DIETARY SUPPLEMENTS
SaltSalt tablets and/or drinks are not
recommended because:Lead to dehydration Irritation of lining of stomachLong term = cardiac arrest
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DIETARY SUPPLEMENTS
SugarSimplest form of CHO.Prolonged activity = helpful as it delays the
onset of hypoglycaemia. Preserves muscle glycogen.
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DIETARY SUPPLEMENTS
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DIETARY SUPPLEMENTS
AlcoholBoth food and drug.Absorbed directly into bloodstream without
digestion.Drug = slows CNS (depressant).Food = provides energy. Excess energy is
stored as fat.
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DIETARY SUPPLEMENTS
AlcoholAffects of alcohol on performance are:
Loss of coordination Increase reaction time Increase tiredness and fatigueDecrease BSLLoss of inhibitionsDecreased fitness.
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DIETARY SUPPLEMENTS
CaffeineStimulantFollowing effects:
Increases heart rate Increases secretion of gastric juicesDiuretic
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DIETARY SUPPLEMENTS
CaffeineRapidly absorbed from the intestines.Used to mask symptoms of fatigue and to
increase alertness.Not suitable for replacing fluid loss.
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DIETARY SUPPLEMENTS
Protein Supplements Made of various combinations of amino acids. Major function = make and repair cells. Athletes have tried to increase intake to try and
increase muscle repair and bulk. Protein is not required though. If protein levels are increased at the expense of CHOs muscle can be broken down to provide energy.
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HYDRATION AND FLUID REPLACEMENT
Athletes should attempt to replace water at the same rate at which it is lost.
Thirst is not a good indicator of fluid needs = already dehydrated.
Dehydration = fatigue, muscle cramps, headaches and nausea.
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HYDRATION AND FLUID REPLACEMENT
Essential points:Hydrate before exercise.Consume small amounts whenever
possible during performance.Hydrate after exercise, past the point of
quenching thirst.Avoid tea, coffee, cola and alcohol.
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HYDRATION AND FLUID REPLACEMENT
Best fluids are water or diluted juice/cordial.
Electrolyte drinks only taken it diluted to a quarter or half strength.
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GENDER CONSIDERATIONS
After puberty differences in performance emerge between the genders.
Average female: Is shorter Is lighterHas more adipose tissueHas less muscle than a male.
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GENDER CONSIDERATIONS
Females must ensure optimal intake of iron and calcium.
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GENDER CONSIDERATIONS
IronTransports oxygen and involved in energy
production. Iron deficiency = less supply of oxygen to
working muscles. Means fatigue, poor recovery and decreased work performance.
Can develop into anaemia.
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GENDER CONSIDERATIONS
Factors causing iron loss: Excessive sweating Gastro-intestinal bleeding – particularly in distance
runners Breakdown of red blood cells Injuries Habitual use of anti-inflammatory drugs to treat
injuries Menstrual blood.
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GENDER CONSIDERATIONS
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GENDER CONSIDERATIONS
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GENDER CONSIDERATIONS
CalciumEssential for strong bones.Risk of osteoporosis due to amenorrhoea
(stop menstruating). Associated with low oestrogen levels. Oestrogen helps reduce calcium loss.