Enhancing performance diet

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A Powerpoint for the effect of diet and hydration on performance for VCE PE 2011

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Enhancing performance diet

  1. 1.
  2. 2. ENHANCING PERFORMANCE<br />Dietary Considerations<br />
  3. 3. NEED TO KNOW<br />Nutrition<br /><ul><li>Carb Loading
  4. 4. Glycemic Index
  5. 5. Carb Gels
  6. 6. Protein Supplements
  7. 7. Caffeine Supplements</li></ul>Hydration<br /><ul><li>Water
  8. 8. Sports Drinks
  9. 9. Intravenous Drips</li></li></ul><li>NEED TO DO<br /><ul><li>Compare and contrast practices designed to enhance performance and recovery
  10. 10. Analyse and evaluate nutrition and hydration procedures to enhance individual performance and recovery</li></li></ul><li>WHEN IS DIET IMPORTANT?<br /><ul><li> Pre
  11. 11. During
  12. 12. Post</li></li></ul><li>CARBOHYDRATE LOADING<br /><ul><li> 10 days prior to major competition
  13. 13. Increase in carbohydrate stores
  14. 14. Tapering training </li></ul>Discuss the following:<br /><ul><li> Carbohydrate loading is only really of benefit for endurance events lasting longer than 90 seconds
  15. 15. Carbohydrate loading is used widely in elite level AFL football</li></li></ul><li>Carbohydrate loading<br />Sample menu plan for a 70kg athlete aiming to carbohydrate load. Note that it is important to snack regularly when carbohydrate loading.<br />
  16. 16. GLYCEMIC INDEX<br /><ul><li> Scale 0 to 100
  17. 17. Effect on blood sugar levels in 2 hours
  18. 18. High 70-100
  19. 19. Medium 55-69
  20. 20. Low <55
  21. 21. Pre exercise – Low GI
  22. 22. During Exercise – Moderate – High GI
  23. 23. Post Exercise – High GI</li></li></ul><li>ACTIVITY <br />HUMAN CONTINUUM<br /> Rank each of the following foods according to their glycemic index in a continuum from one side of the room to the other<br />
  24. 24. WHOLEMEAL BREAD <br />HUMAN CONTINUUM<br />HIGH<br />
  25. 25. BAKED BEANS<br />HUMAN CONTINUUM<br />LOW<br />
  26. 26. BANANAS<br />HUMAN CONTINUUM<br />HIGH<br />
  27. 27. CARROTS<br />HUMAN CONTINUUM<br />MEDIUM<br />
  28. 28. ICE CREAM<br />HUMAN CONTINUUM<br />MEDIUM<br />
  29. 29. GRAIN BREADS<br />HUMAN CONTINUUM<br />LOW<br />
  30. 30. PUMPKIN<br />HUMAN CONTINUUM<br />HIGH<br />
  31. 31. BROWN RICE<br />HUMAN CONTINUUM<br />MEDIUM<br />
  32. 32. CORN CHIPS<br />HUMAN CONTINUUM<br />LOW<br />
  33. 33. HYDRATION<br /><ul><li> Body core temp around 37 degrees
  34. 34. How do we hydrate?
  35. 35. Is only hydration important?</li></li></ul><li>
  36. 36.
  37. 37. WHICH DRINK?<br /><ul><li> Osmolality?
  38. 38. When?
  39. 39. Purpose?</li></li></ul><li>CARBOHYDRATE GELS<br /><ul><li>Dehydrated sports drinks
  40. 40. Replace energy stores
  41. 41. Need to be taken with fluid (water or sports drink?)
  42. 42. Why use instead of sports drink?</li></li></ul><li>ORAL vs INTRAVENOUS<br /><ul><li> Oral through mouth
  43. 43. Intravenous through vein
  44. 44. IV used in hospitals
  45. 45. Banned in NRL and AFL
  46. 46. Used in NFL
  47. 47. No real scientific basis</li></li></ul><li>DIET SUPPLEMENTS<br /><ul><li> Addition to regular diet to achieve nutritional goal
  48. 48. Natural or Synthetic
  49. 49. What considerations?
  50. 50. AIS Supplement program (Group A, B, C, D) </li></li></ul><li>CAFFEINE<br /><ul><li>Stimulate CNS
  51. 51. Glycogen sparing effect
  52. 52. Improves muscle contractility
  53. 53. Large individual differences
  54. 54. Increase in dose ≠ increase in performance
  55. 55. Dangerous effects on heart rhythms
  56. 56. Long vs short distance
  57. 57. Banned until 2004
  58. 58. Constantly under review</li></li></ul><li>PROTEIN<br /><ul><li>Provides the raw material for muscle construction and repair
  59. 59. Promotes glycogen resynthesis
  60. 60. Plays important role in the immune system
  61. 61. Critical to the endocrine system
  62. 62. Prevents sports anemia
  63. 63. When to take?
  64. 64. How to take?
  65. 65. Any side effects?</li></li></ul><li>EXAM QUESTION<br />What are the main functions of nutritional and hydration strategies used during recovery?<br />A. restoring muscle glycogen, replacing lost fluids and electrolytes and relaxing of muscles through Massage<br />B. restoring muscle glycogen, replacing lost fluids and electrolytes and manufacturing new muscle and red blood cells in the repair and adaptation process<br />C. replacing lost fluids and electrolytes, allowing the immune systems to handle any damage caused by the exercise bout and preventing delayed onset muscular soreness<br />D. replacing lost fluids and electrolytes, manufacturing new muscle and red blood cells in the repair and adaptation process and preventing delayed onset muscular soreness<br />MULTIPLE CHOICE<br />CORRECT ANSWER - B<br />
  66. 66. EXAM QUESTION<br />An athlete running a half marathon is offered a choice of drinks at a drink station at the 10-km mark of the race.<br />The athlete has a choice of either a hypotonic, hypertonic or isotonic drink.<br />Which drink would be the best choice at this point of the race?<br /> 1 mark<br />b. Compare the three types of drinks and justify your choice in part a.<br /> 4 marks<br />Isotonic <br />SHORT ANSWER<br />Hypertonic drinks have a high osmolality which which means that have a high carb concentration and are absorbed quite slowly. Hypotonic drinks have a very low osmolality and is absorbed very quickly, however it has a very low concentration of carbohydrates. Isotonic drinks have a similar osmolality to that of the body so are absorbed quite quickly. The athlete would have an isotonic drink because it would provide a balance of both rehydrating as well as refuelling the body.<br />

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