2.  The essential nutrients required by all athletes include:  CHO  Protein  Fat  Minerals  Fibre  Vitamins  Water

3.  Each sport has different nutritional requirements.  No set dietary regime will cater for all athletes’ individual needs  Enjoy a variety of foods and make choices specific to individual sporting events  High CHO foods should contribute to a high proportion of daily intake

4.  Professional athletes begin to prepare months before a major competition  Optimise food and fluid intake before, during and after training to simulate the demands of competition  Pre event meals can mean the difference between winning and losing  Carbohydrate loading  Keep well hydrated  Food needs to be consumed in time for it to be digested and absorbed and needs to coincide with the exercise period  Healthy meal 3-4 hrs before exercise  Or a light snack 1-2 hrs before exercise  Pre exercise meals should increase CHO levels and be low in fat and moderate in fibre to aid digestion.  Foods higher in fat, protein and fibre take longer to digest – risk of gastric upsets

6.  Foods rich in CHO’s play a vital role in exercise performance – they are most readily available and a versatile source of energy  High-intensity, short-durations activities  As a guideline 7 – 10 grams of CHO per kg of body mass is appropriate for an athlete  CHO stores need to be continually topped up to ensure there is enough in the muscles before the start of training and competition  CHO should make up 55-65% of total daily food intake

7. SituationRecommended CHO intake Daily refuelling needs for training programs less than 60-90 min per day or low intensity exercise Daily intake of 5-7 g/kg BM Daily refuelling for training programs greater than 90-120 min per day Daily intake of 7-10 g/kg BM Daily refuelling for athletes undertaking extreme exercise program - 6-8 hours per day (cycling tour) Daily intake of 10-12+ g/kg BM Carbohydrate loading for endurance and ultra-endurance events Daily intake of 7-10 g/kg BM Pre-event mealMeal eaten 1-4 hours pre-competition 1-4 g/kg BM Carbohydrate intake during training sessions and competition events greater than 1 hour 1 g/min or 30-60 g/hour Rapid recovery after training session or multi- day competition, especially when there is less than 8 h until next session Intake of 1-1.5 g/kg BM for every hour in the early stages of recovery after exercise, contributing to a total intake of 6-10 g/kg BM over 24 hours

8.  Indulge in CHO’s in the days leading up to a competition  Needs to be considered in conjunction with the glycaemic index of foods  Used to maximise stores of muscle and liver glycogen prior to endurance competition.  Benefits those exercising continuously for 90mins or longer  Shorter events are unlikely to benefit as the body’s usual CHO stores are adequate to cope  No practical when games are player every three to four days and adequate refuelling opportunities exist  Originally the practice involved a depletion phase (glycogen stripping). Was thought to stimulate the enzyme glycogen synthase. Glycogen stripping was performed in conjunction with CHO loading which was thought to boost CHO stores (supercompensation). No longer used.  Attempts to prolong CHO’s as the main fuel source and delay the body’s reliance on fats  High CHO diet = 70 – 75% of total dietary intake

9.  Improves endurance exercise because athletes can exercise at their optimal intensity for a longer time.  Can improve performance by 3-5%  Exercise Tapering – a decrease in training load that is common before a game to facilitate recovery and optimal fuel storage.  Tapering lessons the likelihood of injury

10.  CHO loading attempts to prolong CHO’s as the main fuel source and delay the body’s reliance on fats  The breaking down of fats decreases power output as aerobic breakdown is significantly slower, therefore ATP is resynthesised at a slower rate  ‘hitting the wall’ – feelings of pain and fatigued associated with glycogen depletion  When performing at 70-80% max HR, oxidation of blood glucose occurs at 1 gram per minute (60 grams/hr)  It is important to understand that:  CHO loading requires exercise taper  It can be hard to train lightly for 3 or 4 days before comp.  Failure to rest will compromise CHO loading  It can be hard to eat enough CHO’s  Work with a sport dietitian  Necessary to cut back on fibre and use concentrated sources of CHO  Body mass will increase by approx 2kg in an average 70kg athlete  Important to consume high CHO low fat foods

11.  Complete ‘Thinking things through’ on page 323 of your textbook  Read the article on page 323 ‘My gut has been blown out of proportion: Hackett’

12.  50 – 80 grams of CHO should be consumed during recovery, starting immediately after exercise, repeated 2 hourly for the first 6 hrs after exercise.  For the first 2 hrs after exercise, blood it rushing to the muscles and muscle cells still take up glucose and enzymes are receptive to converting glucose to glycogen.  Best time to eat moderate to high GI foods and for drinking sports drinks  If CHO consumption after exercise is delayed, full replenishment may take several days  Copy Table 12.2 on page 324 of your text book

13.  Proteins and fats are low GI because they contain no CHO and have minimal effect on glucose production  High fibre foods are low GI as they increase the time it takes our bodies to break down foods  GI ranks foods on a scale of 0 – 100 according to how much they raise blood sugar over a 2 hr period compared to pure glucose  Knowledge of GI allows athletes to determine what CHO foods to eat and when to eat them  High GI foods – replenish CHO stores quickly  Moderate to high GI foods, gels or drinks consumed during extended endurance activities increase CHO availability  Low GI foods – should be consumed before competition or training  ‘Glycogen Sparing’ – a long term adaptation that allows fats to be used more readily and earlier during performance  Familiarise yourself with table 12.3 on page 325 of your textbook  What athletes can only benefit from a pre event meal?

14.  Events lasting longer than 90 – 120 mins need to ensure they maintain adequate CHO supplementation during the event  What products are a good idea to consume in this case?  Generally, athletes should aim to shift their dietary choices towards foods with a low GI QUESTIONS  CHO’s are broken down into simpler forms to be transported and stored in the body. Name these forms and where they are found.  Discuss the types of activities CHO’s provide energy for and provide 3 specific sporting examples for each type of activity.  State the %tage of CHO intake recommended daily for athletes.  How much CHO should an athlete consume per kg of body mass?  Define the term Glycaemic index.  Discuss how knowledge of the glycaemic index of foods can help an athlete.  Explain why foods with a low GI are appropriate for pre-event meals.

15.  Sweating is the bodies method of keeping the core temperature at around 37 degrees Celsius, which results in the loss of plasma fluids and electrolytes  This can lead to dehydration and related heat stress performance decrements  Copy Table 12.4 on page 326 of your textbook  Fluid serves many important functions;  To transport energy, waste, hormones and antibodies  To dilute waste products  To lubricate surfaces and membranes  To help regulate body temp  To be involved in all chemical reactions in the body  Dehydration is a major cause of fatigue  Athletes should consume approx 200-600 millilitres prior to an event and replace approx 500-100 millilitres per hr during the actual event  Athletes should consume 200-300 millilitres every 15-20 minutes if possible

16.  Replacing fluids is an integral part of the recovery process  In endurance exercise, as much as 6L can be lost through sweat  To assess the required amount of fluid needing to be replaced, compare pre and post exercise weight changes.  Each kg of body weight lost is equivalent to 1L of fluid lost  150% of fluid deficit should be consumed 2-4hrs after exercise  Electrolytes also need to be restored SPORTS DRINKS  Formulated to rehydrate the body, replace electrolytes and refuel CHO’s  Electrolytes – salts used by muscles, nerve and heart cells to maintain voltages across their membranes and to carry electrical impulses across them  Electrolytes are important in fluid regulation in and out of body structures  Movement of water across cell membranes is reliant on electrolyte concentration either side of the membrane

17. ISOTONIC DRINKS:  Same osmolality (the concentration of a solution in terms of number of particles) as the body’s own fluids, containing comparable amounts of CHO and electrolytes  Preferred by athletes for their balance of refuelling and rehydration  Most widely used  The sodium also aids in the retention of consumed fluids HYPOTONIC DRINKS:  Low osmolality, containing lower concentrations of CHO and electrolyte particles  Absorbed faster than isotonic drinks  Suitable for athletes that need quick fluid replacement without the added boost of electrolytes or energy from CHO’s

18. HYPERTONIC DRINKS:  More concentrated and have a higher osmolality than the body’s own fluids  Absorbed slowly and have are relatively high in CHO’s  Can be used to supplement daily CHO intake and are typically used after exercise to top up muscle glycogen stores  Consumed during ultra distance events  Need to be consumed in conjunction with Isotonic drinks to replace fluids TYPECONTENT IsotonicFluid, 6-8% CHO, 10-25 mmol/L electrlytes (eg. Gatorade) HypotonicFluid, low level of CHO (<8%), 1-25 mmol/L electrolytes (eg. water) HypertonicFluid, high level of CHO (>8%) (eg. fruit juice, soft drink)

19.  Water is absorbed faster than sports drinks, but it dilutes the levels of electrolytes and doesn’t provide any energy replenishment.  Drinking water alone during exercise results in reduced thirst before enough fluid has been consumed for adequate rehydration.  Water stimulates urine output and causes bloating ENERGY DRINKS  Sports drinks and water are very different to energy drinks  Current research shows that energy drinks have no impact of sporting performance

20.  2 factors affect the speed at which fluid from a drink gets into the body 1 – the speed at which it is emptied from the stomach to the duodenum (gastric emptying) 2 – rate at which it is absorbed through the walls of the small intestine to the blood (intestinal fluid absorption)  The higher the CHO levels in a drink, the slower the rate of stomach emptying

21.  Athletes need to avoid rises in core temperature  Acclimatisation is an important strategy  Strategies used to prevent ‘heat stress’ are: - ‘Heat Tolerance’ can be developed by training in warm conditions - Modify training and competition to suit the level of fitness and environmental conditions - Train in early mornings or late afternoons and avoid the hottest part of the day (11am – 3pm) - Wear light coloured clothing or lightweight and loose fitting clothing - Drink adequate fluid before, during and after exercise  Familiarise yourself with Table 12.6 on page 330 of your textbook

22.  CHO gels are essentially dehydrated sports drinks (concentrated without the water  They come in small foil packets and contain 24 – 28 grams of CHO  One packet provides 400 – 600 kilojoules of energy  Gels must be consumed with water or they will not be absorbed quickly enough to top up fuel stores  Gels and sports bars should not be taken together when high sweat rates occur because the large increase in CHO concentration results in slowing of hydration rates.  Familiarise yourself with Tables 12.7 & 12.8 on page 333 of your textbook

23.  Oral hydration is the drinking and consumption of fluids via the mouth  IV hydration is the administration of fluid through the vein  IV hydration restores lost body fluids more quickly and effectively than drinking the same amount  Disadvantage of drinking before an event is the associated feeling of fullness, which can be avoided by obtaining the same amount of fluid intravenously  IV hydration is banned by some sporting bodies but accepted by others  Disadvantages: requires a hygienic condition to administer and there is a risk of over hydration which can lead to kidney damage

24.  Describe how you can check if you are taking in enough fluid.  Explain the difference between each of the 3 sports drinks  Compare the difference between sports drinks, sports water and energy drinks.  Explain the underlying rationale behind the use of IV drips as a means of rehydrating athletes after competition or training.  Explain why sports drinks are the preferred source of rehydration in comparison to water.  Compare each type of sports drink and include the following information: type, CHO concentration, type of athlete suited to and other considerations

25.  Read pages 335-340 and summarise the following: Dietary Supplements Caffeine Supplementation Creatine supplementation and loading Protein Supplementation Bicarbonate and citrate

26. QUESTIONS  Discuss the nutritional and fluid requirements of an Australian rules footballer; 1. Before the game 2. During the game 3. During Training 4. During Recovery  Discuss the dietary and fluid considerations for a swimmer.  Complete all review questions on pages 348 & 349 of your textbook.