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Core 2 Factors Affecting Performance Nutrition


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Term 1 SO FAR! How can nutrition affect performance
Balanced diet
Supplementation (your notes)

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Core 2 Factors Affecting Performance Nutrition

  1. 1. FACTORS AFFECTING PERFORMANCE Nutrition and Performance
  2. 2. Nutrition and Performance <ul><li>The role of nutrition: </li></ul><ul><li>The body operates best when it is supplied by a continues quality of fuel. </li></ul><ul><li>This supply really depends on a balanced diet, supported by sufficient fluid intake to ensure cells are able to function properly. </li></ul>
  3. 3. Nutrition and Performance <ul><li>Balanced Diet: So why do we have a balanced diet: </li></ul><ul><li>-if eaten it contains balanced nutrients, to ensure = </li></ul><ul><li>Muscle growth, repair, maintenance and functioning of tissues. </li></ul><ul><li>-If eaten energy systems must have the same levels that are required for daily activity. </li></ul><ul><li>If these two parts are not met (=no balanced diet) then performance is negatively impacted. </li></ul>
  4. 4. Balanced diet <ul><li>Is it adequate for performance needs? </li></ul><ul><li>An ideal diet will complement an athlete’s exercise needs </li></ul><ul><li>All athlete’s require a balanced diet and people who exercise frequently require more kilojoules. </li></ul><ul><li>If an athlete does not reach the required kilojoules then they will feel lethargic or weak. </li></ul><ul><li>If an athlete eats over the amount required for energy then they will become slow and sluggish or be carrying excess weight. = “creeping obesity” </li></ul>
  5. 5. Is it adequate for performance needs? <ul><li>Athetes who are involved in frequent heavy training need to constantly look at their Carbohydrate levels and fluid replacement. </li></ul><ul><li>When we assess the nutrition of athletes we must look at: </li></ul><ul><li>= macronutrients =carbs, proteins and fats </li></ul><ul><li>Remember Micronutrients such as vitamens don’t provide energy, they are important in the process however. </li></ul>
  6. 6. Is it adequate for performance needs? Sedentary and athlete’s fuel supply ratio 60-70% 55-60% Carbs No more than 20% 5-10% Athlete No more than 30% Fats 10-15% Proteins Sedentary Difference
  7. 7. Is it adequate for performance needs? <ul><li>Carbohydrates: </li></ul><ul><li>70% of carbs should come from complex sources </li></ul><ul><li>Grains, fruits, and vegetables (no processing) </li></ul><ul><li>Complex digest more slowly and therefore give of a longer source of energy. </li></ul><ul><li>Complex carbs are also home to lots of excellent nutrients and minerals. (eg, fruit and veg) </li></ul>
  8. 8. Is it adequate for performance needs? <ul><li>Carbohydrates: </li></ul><ul><li>First reason of importance:Both muscle and liver glycogen is made up of carbs (why is that important?) </li></ul><ul><li>Second: anaerobic glycolysis = it requires carbs for energy. </li></ul><ul><li>Thirdly the brain can only use carbs as a form of energy (not proteins or fats) same as the CNS </li></ul>
  9. 9. Is it adequate for performance needs?
  10. 10. Is it adequate for performance needs? <ul><li>Carbohydrates: </li></ul><ul><li>Replenishment of liver glycogen is rather quick due to resynthesis but muscular glycogen stores may take up to 24 hrs to replenish. </li></ul><ul><li>Glycogen sparing = The body switches to fat to spare some carbs during endurance activities. Athelet’s would really like this! So would people who want to loose weight! </li></ul>
  11. 11. Is it adequate for performance needs? <ul><li>Fat: </li></ul><ul><li>Fat becomes really important in low intensity, long duration activity. </li></ul><ul><li>It becomes the fuel supplier as Glycogen runs out. </li></ul><ul><li>It is not a favourite fuel source for athlete’s why???? Oxygen </li></ul><ul><li>Because fat requires more oxygen, then the respiration rate, body temp and therefore an increased need for fluid also increases with fat as a source of fuel. </li></ul><ul><li>Athletes need no more fat than any other person for this reason. </li></ul>
  12. 12. Fats <ul><li>Types of fats: </li></ul><ul><li>Unused fat is stored in the body and can cause excess weight gain. </li></ul><ul><li>Excess weight can cause a decrease in performance over short distances and in endurance athletes ? (except marathon swimmers) </li></ul>Contains essential fatty acids that the body cant make itself. = oils, nuts, tuna salmon and avocados. Unsaturated fats: Found in animal foods, meat, milk cheese, chocolates, pies, and biscuits –it may contain cholesterol that leads to heart blockages Saturated fats:
  13. 13. Protein <ul><li>Protein does not really have a major role in energy production. </li></ul><ul><li>Protein is integral in muscle repair growth, stability and maintenance of body tissue. Under extreme conditions protein can be used but it is extremely damaging. </li></ul><ul><li>Most athletes need to consume one gram of protein for each kilogram of body weight. </li></ul><ul><li>Well balanced diets for athletes should include fish, chicken, meat, cheese, breads and some types of bean. </li></ul><ul><li>Athletes should only need this amount of protein in their diet. </li></ul>
  14. 14. Water <ul><li>Water is super important in a balanced diet. </li></ul><ul><li>It is second only to oxygen in regards to importance. </li></ul><ul><li>The body stores water intra cellular and extra cellular. </li></ul><ul><li>Water does not provide energy. But it should be taken before and after exercise. </li></ul><ul><li>Loses of water during exercise greater than 15% can be fatal. </li></ul>
  15. 15. Guidelines for performance needs: <ul><li>Guidelines for performance needs: </li></ul><ul><li>There are two very important considerations; the two are carbohydrates and fluid. In endurance events, the body operates like a car. It requires fuel (carbs) and a functional cooling mechanism to ensure the energy systems can operate at the right temp. </li></ul><ul><li>Fluid works to cool the working muscles along with preventing dehydration. Fluid transports heat to the outside of the body. Therefore cooling the body through direct contact with wind. (wind chill) </li></ul><ul><li>Water also dilutes toxins from coming in contact with the tissues and body organs. </li></ul>
  16. 16. Guidelines for performance needs: <ul><li>Guidelines for performance needs: </li></ul><ul><li>Therefore if there is a decrease in fluid intake then the athlete’s performance will drop or decrease. </li></ul><ul><li>The main two guidelines that athlete’s should be aware of are directly related to maximising the use of Glycogen and also ensuring hydration levels are kept to required levels. </li></ul><ul><li>Glycogen can be excessively lost through sustained activity. E.g, soccer or running long distances. And water really struggles to keep up with the body’s requirements. </li></ul>
  17. 17. Guidelines for performance needs: <ul><li>Pre Event Intake: </li></ul><ul><li>An athlete must allow time for digestion = eat 3-4 hrs before (large) or 2-3hrs (small snack) </li></ul><ul><li>Avoid slow digesting foods such as fats and proteins = steaks </li></ul><ul><li>The majority of foods should be complex carbs </li></ul><ul><li>If solid food can not be tolerated then athletes should look to consume only liquid foods such as (carb shakes) </li></ul><ul><li>Ensure in the days before the event hydration is kept high! (you can monitor as carbs store around 2.6 g of water per gram of glycogen. =This will make athlete appear slightly bloated. (grant hacket) </li></ul><ul><li>Stay away from foods or fluids that are unfamiliar or untried before. (they may cause nausea) </li></ul>
  18. 18. Guidelines for performance needs: <ul><li>During Competition: </li></ul><ul><li>The conditions of play can have a massive influence on an athlete’s nutritional ratios. </li></ul><ul><li>During competition an athlete really needs to focus on conserving muscle glycogen levels along with maintaining blood glucose levels. (remember the two tanks) </li></ul><ul><li>During competition liquid drinks such as Gatorade and PowerAde contain carbs and therefore delay the onset of glycogen depletion. They may delay the onset by up to 30 mins </li></ul><ul><li>Glycogen supplementation is not necessary in low intensity short events. </li></ul><ul><li>Athletes should never wait for thirst as an indicator to replenish fluid. </li></ul>
  19. 19. Guidelines for performance needs: <ul><li>Post Event Intake: </li></ul><ul><li>Recovery is the most important aspect in this section. </li></ul><ul><li>The main aim here is to replace glycogen stores via foods with high carbohydrate content. </li></ul><ul><li>Re hydrate to the levels prior to the event. Water and carb drinks can be used here. </li></ul><ul><li>An athlete needs to stay far away from alcohol ???? Why?/?? </li></ul>
  20. 20. Supplementation <ul><li>Task will be handed out! </li></ul>