Nutrition for Optimal Performance

Learning goals We are examining the importance of nutrition and exercise. We are examining the importance of hydration and exercise.

General guidelines Fat level needs to suit your sport. Fuel your muscles for training and competition by eating plenty of carbohydrate foods. Eat a variety of nutritious foods for the protein, vitamins and minerals. Look after fluid needs.

athletes should modify CFG to meet nutritional needs macro-nutrient goals depends on nature of activity for most athletes nutritionist recommend: 55-65% from carbs, 10-15% from proteins and 25-30% from fats

Nutritional timing very important for athletes to not only recover from training but also to perform at an optimal level

Pre- Exercise Nutrition purpose is to minimize fatigue and ensure body has enough CHO in muscle and liver the meal should be eaten 3-4 hours prior to activity should be familiar to the athlete high in complex carbohydrates and low in fat and fibre large amounts of protein should be avoided and portion size should be small to medium

During Exercise Nutrition hydration is main goal athletes should achieve during training for activities > 90min: drinking fluids containing CHO or electrolytes to maintain blood glucose helps slow the use of muscle glycogen.

Post Exercise Nutrition goal at this time is to rehydrate, refuel, and help promote growth within an hour of finishing exercise best approach is meal rich in carbohydrates, fluids and protein recovery drinks such as chocolate milk, skim milk or a recovery drink is also good

hydration

Hydration and fluid Intake during exercise our bodies generate a lot of heat must release so don’t overheat in extreme environments where it is very hot it makes it difficult for our bodies to release heat and increasing the risk for heat related injuries solution is to drink water

Water intake & temp regulation distributes heat evenly throughout the body enables heat to be released from the body through sweat

Neurological cooling processes Reflex dilation of skin: blood vessels in skin dilate forcing more blood to the surface of the skin. with increased blood flow heat is transferred to skin’s surface and released into environment Sweating reflex: this activates the sweat glands in our skin, releasing sweat on skin’s surface sweat will evaporate and remove heat from the skin

Hydration and Rehydration before exercise it is good to consume 2-3 cups of water 2-3 hours prior to exercising as well as consuming 1 cup 10-20 minutes before you start training drinking CHO drink 2-3 hours prior to exercise can help maximize your glycogen stores

During Exercise for any activity lasting 60-90 minutes drinking water is recommended sport beverages containing CHO might be useful when activity is longer than 60-90 minutes ideal CHO concentration level in a sport drink is 6-8% including some salt and other electrolytes will increase thirst making you drink more water as well as replacing lost electrolytes

you shouldn’t consume more than 60g of CHO per hour 6-8% = 6 to 8g/100 mL and 0.5g of sodium per litre of fluid is optimal for fluid replacement drink at least one half cup of cool fluid after each 10 minutes of exercise you shouldn’t consume more than 60g of CHO per hour more than that could lead to nausea or upset stomach

After Exercise rehydrate as soon as possible drinks should contain CHO and electrolytes to replace glycogen stores and speed rehydration some protein in a recovery beverage is said to help with hydration

for athletes or active individuals they should try to consume around 150% of the fluid they have lost during exercise i.e., if the athlete weighs 100kg before exercising and after weighs in at 98kg the estimated fluid loss is 2kg or 2L they should try and consume 3L of water in the next 2-3 hours after exercise

Hyponatremia when someone “overdoses” on water water toxicity can develop if someone drinks so much water that it dilutes the blood and upsets the bodies normal water balance normally happens when novice athletes consume excessive amounts of water during endurance exercise and especially in hot environments where they sweat a lot

Hyponatremia leads to muscle weakness, cramping, nausea and vomiting, head aches, confusion and even unconsciousness and coma ways to avoid this problem include: consult a coach or nutritionist about using sports drinks that contain sodium to help with long distance endurance events monitor salt intake days leading up to the event try not to drink more than you sweat

Learning goals We are examining the importance of nutrition and exercise. We are examining the importance of hydration and exercise.

To do Please read chocolate milk article. Please bring your textbook to class tomorrow.