The document discusses various dietary considerations for enhancing athletic performance, including carbohydrate loading, glycemic index of foods, hydration, carbohydrate gels, supplements like caffeine and protein, and nutrition strategies for recovery. Carbohydrate loading involves increasing carbohydrate intake in the 10 days before competition to boost stores. Low glycemic index foods are best before exercise while high glycemic foods are suited after. Hydration involves drinking water and sports drinks. Carbohydrate gels provide portable energy during exercise. Supplements can enhance performance if used properly but also carry risks. Nutrition after exercise aims to restore muscle glycogen and aid recovery.

2. ENHANCING PERFORMANCE Dietary Considerations

4. Glycemic Index

5. Carb Gels

6. Protein Supplements

8. Sports Drinks

11. During

13. Increase in carbohydrate stores

17. Effect on blood sugar levels in 2 hours

18. High 70-100

19. Medium 55-69

20. Low <55

21. Pre exercise – Low GI

22. During Exercise – Moderate – High GI

24. WHOLEMEAL BREAD HUMAN CONTINUUM HIGH

25. BAKED BEANS HUMAN CONTINUUM LOW

26. BANANAS HUMAN CONTINUUM HIGH

27. CARROTS HUMAN CONTINUUM MEDIUM

28. ICE CREAM HUMAN CONTINUUM MEDIUM

29. GRAIN BREADS HUMAN CONTINUUM LOW

30. PUMPKIN HUMAN CONTINUUM HIGH

31. BROWN RICE HUMAN CONTINUUM MEDIUM

32. CORN CHIPS HUMAN CONTINUUM LOW

34. How do we hydrate?

38. When?

40. Replace energy stores

41. Need to be taken with fluid (water or sports drink?)

43. Intravenous through vein

44. IV used in hospitals

45. Banned in NRL and AFL

46. Used in NFL

48. Natural or Synthetic

49. What considerations?

51. Glycogen sparing effect

52. Improves muscle contractility

53. Large individual differences

54. Increase in dose ≠ increase in performance

55. Dangerous effects on heart rhythms

56. Long vs short distance

57. Banned until 2004

59. Promotes glycogen resynthesis

60. Plays important role in the immune system

61. Critical to the endocrine system

62. Prevents sports anemia

63. When to take?

64. How to take?

66. EXAM QUESTION An athlete running a half marathon is offered a choice of drinks at a drink station at the 10-km mark of the race. The athlete has a choice of either a hypotonic, hypertonic or isotonic drink. Which drink would be the best choice at this point of the race? 1 mark b. Compare the three types of drinks and justify your choice in part a. 4 marks Isotonic SHORT ANSWER 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.