Nutrition plays a critical role in athletic performance, particularly for endurance events. The body operates best with a continuous supply of quality fuel from a balanced diet and fluid intake. To perform well, athletes must consume enough fuel in the form of carbohydrates in the hours and days before and after an event to maintain energy levels and properly hydrate.
Sports nutrition is important aspect of training for an athlete. Adequate amount of nutrients ensure effective performance. We have end number of types of games and sports, the diet and nutritional requirements vary as per the activity demand and other details. Read this presentation to Know more.
Easy to digest information on the importance of hydration in sport, the physiological effects of dehydration on performance, the role of sports drinks as an ergogenic aid!
Sports nutrition is important aspect of training for an athlete. Adequate amount of nutrients ensure effective performance. We have end number of types of games and sports, the diet and nutritional requirements vary as per the activity demand and other details. Read this presentation to Know more.
Easy to digest information on the importance of hydration in sport, the physiological effects of dehydration on performance, the role of sports drinks as an ergogenic aid!
A powerpoint I made based on a bulletin board I and another dietetic intern made, concerning travel and athletic performance as WVU faces its first year in the Big 12, which also means lots of airport time and longer road trips.
Sports nutrition is the study and practice of nutrition and diet as it relates to athletic performance. It is a science that provides and maintains food necessary for health, growth and physical performance.
Researchers suggests that athletes can benefit from nutrition education – increasing KAP i.e. knowledge, Attitude and practices (Abood et al, 2006).
Protein for Exercise Recovery: Adding Muscle to the Sports Nutrition MarketNutrition & Biosciences
The blurring of Sports Nutrition and Weight Management markets has created a continuum of consumers. As global obesity rates continue to rise, consumers are realizing that it’s not just an exercise routine or a diet that will help them achieve their goals … it takes a lifestyle change.
A powerpoint I made based on a bulletin board I and another dietetic intern made, concerning travel and athletic performance as WVU faces its first year in the Big 12, which also means lots of airport time and longer road trips.
Sports nutrition is the study and practice of nutrition and diet as it relates to athletic performance. It is a science that provides and maintains food necessary for health, growth and physical performance.
Researchers suggests that athletes can benefit from nutrition education – increasing KAP i.e. knowledge, Attitude and practices (Abood et al, 2006).
Protein for Exercise Recovery: Adding Muscle to the Sports Nutrition MarketNutrition & Biosciences
The blurring of Sports Nutrition and Weight Management markets has created a continuum of consumers. As global obesity rates continue to rise, consumers are realizing that it’s not just an exercise routine or a diet that will help them achieve their goals … it takes a lifestyle change.
Nutrition plan for an elite-level female teenage golfer. By Robert Ferris, Andrew Atkinson, Andy Grannell and Aodhán McEntee.
Slides compiled as part of undergraduate studies in Health & Performance Science at University College Dublin.
Sources for all imagery and sources listed in references section where possible. I do not claim ownership of any images or graphics. Slides for educational purposes only, and should not replace clinical judgement. No monetary gain was made for this work.
Caren Biddulph Sports Nutrition - Sydney Expo Presentationthe AIPT
Australian Institute of Personal Trainers nutrition contributor and Caren Biddulph speaks at the Sydney Fitness & Health Expo about performance nutrition.
Caren Biddulph is an Accredited Practicing Dietitian, Nutritionist and Registered Sports Dietitian. She is also a triathlete and power yoga instructor. Caren completed her Nutrition and Dietetics degree (Bachelor of Science) in South Africa, and then gained her Masters in Sports Nutrition at Griffith University, Australia. She has dedicated much of her career to sports nutrition and also completed the postgraduate International Olympic Committee (IOC) Diploma in Sports Nutrition in Geneva.Believing that a balanced diet and exercise program are the cornerstones of wellbeing, Caren hopes to share her passion in educating others about the importance of nutrition for athletes.
(View video: https://youtu.be/SDCZN6Bl9Ao)
Edward Gallagher Goalkeeping Specific Nutrition and HydrationEdward Gallagher
A presentation which looks at goalkeeping specific nutrition and hydration. This powerpoint was presented at The Goalkeeping Conference 2013. The main purpose of the presentation is to use nutrition and hydration as a way to improve goalkeeping performance in soccer
ASSESSING THE KNOWLEDGE OF TRADITIONAL USES OF TINOSPORA CARDIFOLIA AND DEVEL...
Nutrition - Pre, During and Post Performance - By Emilie
1.
2. • Nutrition plays a critical role in
athletic performance, particularly
endurance performance. The
human body operates best when it
is able to draw on a continuous
supply of quality fuel. This supply
depends on a balanced diet ,
supported by sufficient fluid
intake to ensure cells are able to
function properly.
3. •To have sufficient energy, the athlete needs to consume an adequate amount of fuel prior to the
event. If they consume to little food , they will run out of fuel and feel lethargic and weak.
•The following guidelines are suggested for eating before an event:
•Food should be consumed three and four hours before a competition in the case of a large meal,
and on to two hours before in the case of a snack.
•Intake should basically consist of complex carbohydrates, as these provide a sustained source of
energy.
•This is important for an athletic preparation, when a typical day will include periods of rest,
moderate activity and intense activity.
•For an athlete more than 70% of carbohydrate intake should be derived from complex sources,
which are carbohydrate found in grains, fruits and vegetables.
4. • Avoid foods high in fat and protein, as these take longer to digest. For
example fatty meats, french fries, cheeseburgers.
• Maintain adequate fluid levels in extended events, such as marathons,
continuous replacement is necessary.
• Liquid meals (drink with a high carbohydrate content) are recommended if
solid meals are difficult to digest. Correctly prepare, they can be an
adequate source of nutrition and energy, and contribute significantly to
hydration.
• It is important to realise that patterns for pre-game eating need to be
established over a period of time and new foods should not be added to a
diet without a trial period.
5. • Some examples of high carbohydrate Pre-exercise meals include:
• Breakfasts: oatmeal or whole grain cold cereal, skim milk or soy milk, fruits like
bananas or berries, fruit juices, yoghurts and pancakes.
• Lunch: turkey, tuna, peanut butter sandwich, whole wheat pasta salad, fruit,
yoghurt and fruit juices.
• Dinners: Baked chicken, fish, potato, pasta, rice and vegetables.
• Snacks: Energy bars, fruits, cereals, yoghurt and fruit.
6. • Endurance events, particularly in the hot and possibly humid conditions,
can have a significant impact on the body’s fuel and fluid supplies.
• The aim is to conserve muscle glycogen and maintain blood glucose
levels.
• Carbohydrate supplementation is needed to avoid glycogen depletion. At
exercise intensities above 75% of aerobic capacity, liquid carbohydrate
feeding (sports drinks) can delay glycogen depletion by up to 30minutes.
• Glycogen supplementation is not needed for low-intensity/short duration
events.
• Adequate hydration by regular fluid intake must be maintained.
• Depending on the sport, some individuals also snack during a break. For
example snacking during an event would not be suitable for a marathon
runner, compared to Rugby league where an athlete may choose to snack
on something simple such as a banana. In some sports is often difficult to
eat foods, so these sports may tend to opt for the alternative of sports
drinks or liquad meals.
7. • The most important nutritional factor during competition is fluid intake.
Dehydration is a concern during any physical activity. Athletes should aim
to drink regularly rather than wait until they become thirsty. As a guideline
athletes should aim to drink 150-250mls every 15minutes.
In an event less than
30minutes:
•Hydrate well before an
event.
•Fluid taken during the
event will not benefit
performance as it does not
become available to the
body within 30mins.
•Fluid taken during the
event will alleviate a dry
mouth and improve
perceived exertion.
In events of 30-60minutes
duration:
•Begin the event well hydrated.
•As a general rule: replace
fluid every 15mins by drinking
150-250mls of water.
•A supplementary source of
carbohydrate during exercise
has been shown to improve
performance in events as
short as 60mins.
8. In endurance sports:
•Begin the event well
hydrated.
•Replace fluid regularly.
•Consume 30-60g of
carbohydrate per hour of
exercise,
•Avoid carbohydrates that
delay the stomach
emptying (e.g. foods that
are high in fat or fibre) or
cause gastrointestinal
problems.
9. • Post performance nutrition is concerned with the restoration of muscle and
liver glycogen stores and the replacement of the fluid and electrolytes that
were lost in sweat.
• A recovery nutritional plan must aim to:
• Replace glycogen stores by eating foods with a high carbohydrate content.
• Rehydrate to replace fluid lost during the event. (water or carbohydrate
solutions of 5-8 % are recommended as the best choice fluid)
• Avoid alcohol because it contributes to dehydration.
Restoration of muscle glycogen stores is enhanced by 3 factors;
• The more the glycogen store was depleted, the faster the rate of recovery.
• By eating carbohydrates immediately/shortly after exercise.
• By ingesting adequate amounts of carbohydrates. Nutritionists recommend
1-1.5 carbohydrate per kilogram of body mass immediately after exercise;
the 7-10g carbohydrate per kilogram of body mass in the 24hours after
exercise.
• Carbohydrate foods with a high glycaemic index should be eaten.
10. • Some examples of snacks and recovery foods include:
• Yoghurt with fresh fruits
• Fruit smoothie
• Chicken roll
• Pasta salad
• Rice crackers with peanut butter spread
• Fruit juice
• Vegetables
• Whole fruits, vegetables and juices are good examples as they and
carbohydrate rich and potassium rich.
• All these examples are high in carbohydrate which is critical in the
restoration of glycogen stores,