DIETARY CONSIDERATIONS Pre, during and post performance Dietary supplements Hydration and fluid replacement Gender considerations

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.

PRE, DURING & POST PERFORMANCE DIETS Pre Used 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

PRE, DURING & POST PERFORMANCE DIETS

During Sports 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.

PRE, DURING & POST PERFORMANCE DIETS Post For immediate recovery, in the first 30mins after the event, take in 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.

DIETARY SUPPLEMENTS Salts Sodium 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.

DIETARY SUPPLEMENTS Salt Salt tablets and/or drinks are not recommended because: Lead to dehydration Irritation of lining of stomach Long term = cardiac arrest

DIETARY SUPPLEMENTS Sugar Simplest form of CHO. Prolonged activity = helpful as it delays the onset of hypoglycaemia. Preserves muscle glycogen.

DIETARY SUPPLEMENTS

Alcohol Both food and drug. Absorbed directly into bloodstream without digestion. Drug = slows CNS (depressant). Food = provides energy. Excess energy is stored as fat.

DIETARY SUPPLEMENTS Alcohol Affects of alcohol on performance are: Loss of coordination Increase reaction time Increase tiredness and fatigue Decrease BSL Loss of inhibitions Decreased fitness.

DIETARY SUPPLEMENTS Caffeine Stimulant Following effects: Increases heart rate Increases secretion of gastric juices Diuretic

DIETARY SUPPLEMENTS Caffeine Rapidly absorbed from the intestines. Used to mask symptoms of fatigue and to increase alertness. Not suitable for replacing fluid loss.

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.

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.

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.

HYDRATION AND FLUID REPLACEMENT Best fluids are water or diluted juice/cordial. Electrolyte drinks only taken it diluted to a quarter or half strength.

GENDER CONSIDERATIONS After puberty differences in performance emerge between the genders. Average female: Is shorter Is lighter Has more adipose tissue Has less muscle than a male.

GENDER CONSIDERATIONS Females must ensure optimal intake of iron and calcium.

GENDER CONSIDERATIONS Iron Transports 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.

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.

GENDER CONSIDERATIONS

Calcium Essential for strong bones. Risk of osteoporosis due to amenorrhoea (stop menstruating). Associated with low oestrogen levels. Oestrogen helps reduce calcium loss.