1. Nutrition for Optimal Performance

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

3. 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.

4. 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

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

6. 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

7. 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.

8. 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

9. hydration

10. 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

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

12. 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

13. 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 minutes before you start training
drinking CHO drink 2-3 hours prior to exercise can help maximize your glycogen stores

14. During Exercise
for any activity lasting minutes drinking water is recommended
sport beverages containing CHO might be useful when activity is longer than 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

15. 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

16. 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

17. 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

18. 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

19. 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

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

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