Preparing the Body for Sport Frances Campbell Exercise Physiologist.

Preparing the Body for Preparing the Body for SportSport

Frances Campbell

Exercise Physiologist

Science and Sport Physiology

Body

PsychologyMind

BiomechanicsInternal and External Forces

PhysiologistsPhysiologists

Nutrition

Fitness Testing

Research

Supplements

Injury Prevention

SPORTS NUTRITIONSPORTS NUTRITION

"The amount, composition and timing of food intake can profoundly affect

sports performance"

IOC Consensus Conference on Nutrition and Sports Performance

The benefits of eating well include:

•Optimal gains from the training program •Enhanced recovery between workouts and events •Achievement and maintenance of an ideal body weight and physique •A reduced risk of injury and illness •Confidence in being well-prepared to face competition •Consistency in achieving high level competition performances

Around the world, athletes and coaches recognise that nutrition plays a major role in achieving success in sport.

UK Dietary intakeUK Dietary intake

Values refer to % of energy intake

Healthy dietHealthy diet

Optimum diet for sportOptimum diet for sport

Why is an athletes diet different?Why is an athletes diet different?

Energy

Increased energy demands from increased activity

Maintenance of energy balance must be assessed

Weight loss

Increased fluid intake

Food for EnergyFood for EnergyEnergy from the diet is stored as body fat or glycogen (carbohydrate in muscles and liver) and can be broken down to provide energy.

Glycogen is the main source of energy during short bursts of activity and at the start of exercise.

There is only a small store of glycogen in the body, and as exercise continues the store becomes depleted and the body starts to use some fat to provide energy. Most people have quite a large store of body fat.

People who are fitter use up their store of glycogen more slowly, and tend to use their stores of body fat for fuel more readily.

Preferred fuel for aerobic and anaerobic energy systems

Delay fatigue in exercise lasting longer than 60 minutes

Essential role in recovery Strength and power athletes

require approximately 5-7gms/Kg body weight for hard training

Endurance athletes 7-10gms/Kg body weight

Carbohydrates to fuel your training!Carbohydrates to fuel your training!

CarbohydrateCarbohydrate Athletic performance

limited by CHO availability High intensity + long

duration sports High CHO diets maximize

glycogen stores + performance

Requirements sugar/starch, liquid/solid dependent on:

Timing + type of physical activity

DIETARY CARBOHYDRATES AND GLYCOGEN

Preparing for SportPreparing for Sport

blood

muscleglycogen

glycogen

liver

100 g

300 g

glucose

gut

Typical training day for an elite boxerTypical training day for an elite boxer

Running/Cardio30-60mins

REST/MEAL Sparring/Boxing

3min rounds 30sec rest 10-15 rounds REST/MEAL Weight Training

2 muscle groups pre session 4 sets of 20 reps per muscle group 180 reps per gym session

What about protein?What about protein?

The body uses protein from the diet for growth and repair of tissues – which is of great importance if you suffer from strain/injury during training.

Does it help build muscles and aid recovery?

Protein can help build muscle in resistance sports such as weight lifting but be warned excess protein is turned into adipose tissue (fat!)

ProteinProtein Large Organic compounds made of amino acids

Complex structure difficult to break down

The body rarely uses protein as a source of fuel

Protein often used as a food supplement to aid muscle growth

Proteins are an extremely important macromolecule

Protein

Fat

FatFat Can be liquid or solid depending on structure

Different kinds of fats.SaturatedUnsaturatedFatty acids (Omega 3,6,9)

NOT ALL FATS ARE BAD – all about balance

Another approach to having “extra” glycogen – train your Another approach to having “extra” glycogen – train your body to use lessbody to use less

TCA (Krebs) cycle

Glycogen

Glucose

Pyruvate Acetyl-CoA

Triglyceride

Free Fatty Acid

Fatty Acyl CoA

The alternative to maximizing the availability of CHO is to conserve CHO by maximizing the capacity to oxidize fat. The essential theory underlying this strategy is the reciprocal relationship between FATFAT and CHOCHO in terms

of providing energy for exercise.

Exercise and SupplementsExercise and Supplements

Diet is important for all athletes

Due to lifestyle and training programmes and energy demands its not always possible to gain requirement from foods

Many athletes use food supplements

Types of SupplementsTypes of Supplements Carbohydrate shake, and bars Protein shakes, and bars Caffeine supplements Energy drinks Vitamin supplements Iron + calcium supplements

Vitamin supplementsVitamin supplements

If you have a healthy balanced diet then you should not need to use vitamin supplements. However, if you do take one pick a multi-vitamin/mineral supplement providing no more than 100% RDA (recommended daily allowance)

BUT … at what point BUT … at what point does the use of does the use of supplements become supplements become cheating ??? cheating ???

Athletic substance abuseAthletic substance abuse

“The International Olympic Committee (IOC) published its first list of banned doping classes in 1967, in which it listed narcotic analgesics, sympathomimetic amines, psychomotor stimulants, and miscellaneous central

nervous system stimulants. Since that time the list has evolved and grown, with the incorporation of anabolic steroids in 1974, blockers and diuretics in 1985, and

peptide hormones in 1989”.

Responsibility of athletesResponsibility of athletes It is the responsibility of the athlete to understand their

rights and responsibilities and to be aware of what they are putting in their body, despite whether there was an intention to cheat or not

Athletes should seek advice if they have any questions or doubts about their responsibility, medication or treatment.

It's what's inside that counts

Caffeine’s Ergogenic EffectCaffeine’s Ergogenic Effect Increased mental alertness/concentration central nervous system stimulant Elevated mood/ decreased fatigue Enhanced catecholamine release Improved muscular strength

Effect Depends on:Individual caffeine statusIndividual variabilityCaffeine dosage and administration

Illegal (>12ug/ml)approx.. 5-6 cups of strong coffee or 4 vivarin for a 150 pound person consumed 2-3 hours before performance

AlcoholAlcohol Alcohol effects all cells in the body.

Alcohol (ethyl alcohol, ethanol) is a drug, it can also be classified as an energy source as it provides energy, about 7 kcal per gram.

“uneconomical” - more oxygen needed to metabolize a gram of alcohol than a gram of carbohydrates or fat

The effects of alcohol are dependant on the blood alcohol concentration.

AlcoholAlcohol Alcohol may influence both psychological and

physiological processes related to physical performance.

Psychologically, alcohol may benefit performance by increasing self-confidence, decreasing sensitivity to pain, or removing psychological barriers to performance.

However, the most prevalent use of alcohol in sports competition is related to its ability to reduce excess anxiety.

Anabolic SteroidsAnabolic Steroids Testosterone (must be injected or it will be

destroyed by digestive enzymes) Anabolic Androgenic Steroids (AAS)

synthetic drugs designed to mimic the effects of testosterone; taken orally or injected

Human Growth Hormone (anabolic)used like steroids to increase muscle mass

Beta Adrenergic Agents (Clenbuterol)

Athlete substance abuseAthlete substance abuse IOC list of banned substances

AmphetaminesReduce fatigue, improve alertness, improve reaction time,

increase aggression and competitiveness. May be used outside of competition to improve training. Contained within recreational drugs.

Release neurotransmitters such as noradrenalin, dopamine, and serotonin

Found in over the counter medicines such as cold remedies and decongestants.

Athlete substance abuseAthlete substance abuseβ agonists

Potent bronchodilators and may, therefore, improve performance in aerobic exercise

Commonly found in asthma inhalers

Allowed for medical reasons

6% of athletes at the 2000 Sydney Olympics declared the use of β agonists.

Athlete substance abuseAthlete substance abuse

Anabolic androgenic steroids

Anabolic androgenic steroids (AAS) are used to improve strength by increasing lean body mass, decreasing body fat, prolonging training by enhancing recovery time, and increasing aggressiveness and energy cardiovascular, cosmetic, hepatic, infections, reproductive, and psychiatric.

Other inhibiting factorsOther inhibiting factors Sleep

Sleep is important for the body and the brain, helps recovery and healing from the stress of exercise.

StressEmotional stress effects performance be reducing commitment and concentration levels particularly important in sports with high skill factors.

InjuriesInjuries reduce training intensities and effect performance. Injuries can be a sign of over training or incorrect diet.

Questions