Core 2 Factors Affecting Performance Nutrition

FACTORS AFFECTING PERFORMANCE

Nutrition and Performance


The role of nutrition:The role of nutrition: The body operates best when it is The body operates best when it is

supplied by a continues quality of supplied by a continues quality of fuel. fuel.

This supply really depends on a This supply really depends on a balanced diet, supported by balanced diet, supported by sufficient fluid intake to ensure sufficient fluid intake to ensure cells are able to function properly.cells are able to function properly.


Balanced Diet: So why do we have a Balanced Diet: So why do we have a balanced diet:balanced diet:

-if eaten it contains balanced nutrients, -if eaten it contains balanced nutrients, to ensure =to ensure =

Muscle growth, repair, maintenance Muscle growth, repair, maintenance and functioning of tissues.and functioning of tissues.

-If eaten energy systems must have the -If eaten energy systems must have the same levels that are required for daily same levels that are required for daily activity. activity.

If these two parts are not met (=no If these two parts are not met (=no balanced diet) then performance is balanced diet) then performance is negatively impacted.negatively impacted.

Balanced diet

Is it adequate for performance needs?Is it adequate for performance needs? An ideal diet will complement an An ideal diet will complement an

athlete’s exercise needsathlete’s exercise needs All athlete’s require a balanced diet and All athlete’s require a balanced diet and

people who exercise frequently require people who exercise frequently require more kilojoules.more kilojoules.

If an athlete does not reach the required If an athlete does not reach the required kilojoules then they will feel lethargic or kilojoules then they will feel lethargic or weak.weak.

If an athlete eats over the amount If an athlete eats over the amount required for energy then they will required for energy then they will become slow and sluggish or be carrying become slow and sluggish or be carrying excess weight. = “creeping obesity”excess weight. = “creeping obesity”

Is it adequate for performance needs?

Athetes who are involved in frequent Athetes who are involved in frequent heavy training need to constantly look at heavy training need to constantly look at their Carbohydrate levels and fluid their Carbohydrate levels and fluid replacement.replacement.

When we assess the nutrition of athletes When we assess the nutrition of athletes we must look at: we must look at:

= macronutrients =carbs, proteins and = macronutrients =carbs, proteins and fatsfats

Remember Micronutrients such as Remember Micronutrients such as vitamens don’t provide energy, they are vitamens don’t provide energy, they are important in the process however.important in the process however.


DifferenceDifference SedentarySedentary AthleteAthlete

Carbs Carbs 55-60% 55-60% 60-70%60-70%

ProteinsProteins 10-15%10-15% 5-10%5-10%

FatsFats No more No more than 30%than 30%

No No more more than than 20%20%

Sedentary and athlete’s fuel supply ratio


Carbohydrates:Carbohydrates: 70% of carbs should come from complex 70% of carbs should come from complex

sourcessources Grains, fruits, and vegetables (no Grains, fruits, and vegetables (no

processing)processing) Complex digest more slowly and therefore Complex digest more slowly and therefore

give of a longer source of energy.give of a longer source of energy. Complex carbs are also home to lots of Complex carbs are also home to lots of

excellent nutrients and minerals. (eg, fruit excellent nutrients and minerals. (eg, fruit and veg)and veg)


Carbohydrates:Carbohydrates: First reason of importance:Both First reason of importance:Both

muscle and liver glycogen is made muscle and liver glycogen is made up of carbs (why is that up of carbs (why is that important?)important?)

Second: anaerobic glycolysis = it Second: anaerobic glycolysis = it requires carbs for energy.requires carbs for energy.

Thirdly the brain can only use Thirdly the brain can only use carbs as a form of energy (not carbs as a form of energy (not proteins or fats) same as the CNSproteins or fats) same as the CNS



Carbohydrates:Carbohydrates: Replenishment of liver glycogen is Replenishment of liver glycogen is

rather quick due to resynthesis but rather quick due to resynthesis but muscular glycogen stores may take muscular glycogen stores may take up to 24 hrs to replenish.up to 24 hrs to replenish.

Glycogen sparing = The body Glycogen sparing = The body switches to fat to spare some carbs switches to fat to spare some carbs during endurance activities. during endurance activities. Athelet’s would really like this! So Athelet’s would really like this! So would people who want to loose would people who want to loose weight! weight!


Fat:Fat: Fat becomes really important in low intensity, Fat becomes really important in low intensity,

long duration activity.long duration activity. It becomes the fuel supplier as Glycogen runs It becomes the fuel supplier as Glycogen runs

out.out. It is not a favourite fuel source for athlete’s It is not a favourite fuel source for athlete’s

why???? Oxygenwhy???? Oxygen Because fat requires more oxygen, then the Because fat requires more oxygen, then the

respiration rate, body temp and therefore an respiration rate, body temp and therefore an increased need for fluid also increases with fat increased need for fluid also increases with fat as a source of fuel.as a source of fuel.

Athletes need no more fat than any other Athletes need no more fat than any other person for this reason.person for this reason.

Fats

Types of fats:Types of fats: Unused fat is stored Unused fat is stored

in the body and can in the body and can cause excess weight cause excess weight gain.gain.

Excess weight can Excess weight can cause a decrease in cause a decrease in performance over performance over short distances and short distances and in endurance athletes in endurance athletes ? (except marathon ? (except marathon swimmers) swimmers)

SaturateSaturated fats:d fats:

Found in animal Found in animal foods, meat, milk foods, meat, milk cheese, cheese, chocolates, pies, chocolates, pies, and biscuits –it and biscuits –it may contain may contain cholesterol that cholesterol that leads to heart leads to heart blockagesblockages

UnsaturaUnsaturated fats:ted fats:

Contains essential Contains essential fatty acids that the fatty acids that the body cant make body cant make itself. = oils, nuts, itself. = oils, nuts, tuna salmon and tuna salmon and avocados.avocados.

Protein

Protein does not really have a major role in Protein does not really have a major role in energy production. energy production.

Protein is integral in muscle repair growth, Protein is integral in muscle repair growth, stability and maintenance of body tissue. stability and maintenance of body tissue. Under extreme conditions protein can be used Under extreme conditions protein can be used but it is extremely damaging.but it is extremely damaging.

Most athletes need to consume one gram of Most athletes need to consume one gram of protein for each kilogram of body weight. protein for each kilogram of body weight.

Well balanced diets for athletes should include Well balanced diets for athletes should include fish, chicken, meat, cheese, breads and some fish, chicken, meat, cheese, breads and some types of bean.types of bean.

Athletes should only need this amount of Athletes should only need this amount of protein in their diet.protein in their diet.

Water

Water is super important in a balanced Water is super important in a balanced diet. diet.

It is second only to oxygen in regards to It is second only to oxygen in regards to importance.importance.

The body stores water intra cellular and The body stores water intra cellular and extra cellular. extra cellular.

Water does not provide energy. But it Water does not provide energy. But it should be taken before and after exercise.should be taken before and after exercise.

Loses of water during exercise greater Loses of water during exercise greater than 15% can be fatal.than 15% can be fatal.

Guidelines for performance needs:

Guidelines for performance needs:Guidelines for performance needs: There are two very important considerations; There are two very important considerations;

the two are carbohydrates and fluid. In the two are carbohydrates and fluid. In endurance events, the body operates like a car. endurance events, the body operates like a car. It requires fuel (carbs) and a functional cooling It requires fuel (carbs) and a functional cooling mechanism to ensure the energy systems can mechanism to ensure the energy systems can operate at the right temp.operate at the right temp.

Fluid works to cool the working muscles along Fluid works to cool the working muscles along with preventing dehydration. Fluid transports with preventing dehydration. Fluid transports heat to the outside of the body. Therefore heat to the outside of the body. Therefore cooling the body through direct contact with cooling the body through direct contact with wind. (wind chill)wind. (wind chill)

Water also dilutes toxins from coming in Water also dilutes toxins from coming in contact with the tissues and body organs.contact with the tissues and body organs.


Guidelines for performance needs:Guidelines for performance needs: Therefore if there is a decrease in fluid intake Therefore if there is a decrease in fluid intake

then the athlete’s performance will drop or then the athlete’s performance will drop or decrease.decrease.

The main two guidelines that athlete’s should The main two guidelines that athlete’s should be aware of are directly related to maximising be aware of are directly related to maximising the use of Glycogen and also ensuring the use of Glycogen and also ensuring hydration levels are kept to required levels.hydration levels are kept to required levels.

Glycogen can be excessively lost through Glycogen can be excessively lost through sustained activity. E.g, soccer or running long sustained activity. E.g, soccer or running long distances. And water really struggles to keep distances. And water really struggles to keep up with the body’s requirements. up with the body’s requirements.


Pre Event Intake:Pre Event Intake: An athlete must allow time for digestion = eat 3-4 hrs An athlete must allow time for digestion = eat 3-4 hrs

before (large) or 2-3hrs (small snack)before (large) or 2-3hrs (small snack) Avoid slow digesting foods such as fats and proteins = Avoid slow digesting foods such as fats and proteins =

steakssteaks The majority of foods should be complex carbsThe majority of foods should be complex carbs If solid food can not be tolerated then athletes should If solid food can not be tolerated then athletes should

look to consume only liquid foods such as (carb shakes)look to consume only liquid foods such as (carb shakes) Ensure in the days before the event hydration is kept Ensure in the days before the event hydration is kept

high! (you can monitor as carbs store around 2.6 g of high! (you can monitor as carbs store around 2.6 g of water per gram of glycogen. =This will make athlete water per gram of glycogen. =This will make athlete appear slightly bloated. (grant hacket)appear slightly bloated. (grant hacket)

Stay away from foods or fluids that are unfamiliar or Stay away from foods or fluids that are unfamiliar or untried before. (they may cause nausea) untried before. (they may cause nausea)


During Competition:During Competition: The conditions of play can have a massive influence on The conditions of play can have a massive influence on

an athlete’s nutritional ratios. an athlete’s nutritional ratios. During competition an athlete really needs to focus on During competition an athlete really needs to focus on

conserving muscle glycogen levels along with conserving muscle glycogen levels along with maintaining blood glucose levels. (remember the two maintaining blood glucose levels. (remember the two tanks)tanks)

During competition liquid drinks such as Gatorade and During competition liquid drinks such as Gatorade and PowerAde contain carbs and therefore delay the onset PowerAde contain carbs and therefore delay the onset of glycogen depletion. They may delay the onset by up of glycogen depletion. They may delay the onset by up to 30 minsto 30 mins

Glycogen supplementation is not necessary in low Glycogen supplementation is not necessary in low intensity short events.intensity short events.

Athletes should never wait for thirst as an indicator to Athletes should never wait for thirst as an indicator to replenish fluid. replenish fluid.


Post Event Intake:Post Event Intake: Recovery is the most important aspect in Recovery is the most important aspect in

this section. this section. The main aim here is to replace glycogen The main aim here is to replace glycogen

stores via foods with high carbohydrate stores via foods with high carbohydrate content. content.

Re hydrate to the levels prior to the event. Re hydrate to the levels prior to the event. Water and carb drinks can be used here.Water and carb drinks can be used here.

An athlete needs to stay far away from An athlete needs to stay far away from alcohol ???? Why?/??alcohol ???? Why?/??

Supplementation

Task will be handed out!Task will be handed out!

Core 2 Factors Affecting Performance Nutrition

Health & Medicine

performance needs

performance balanced

performance nutrition

nutrition of athletes

fuel carbs

athletes exercise

body temp

body switches