Diet and nutrition

• Tapering


  The manipulation of training volume and intensity to promote peak performance. Often starts a week before competition.
• RDA of CHO


  50-65%
• RDA Fats


  20-30%
• RDA protein


  10-20%
• Macronutrients


  Main energy providing elements of our diet.
• Glycaemic Index (GI)


  A scale from 0-100 indicating the how quickly glucose is released into the blood stream.
• Carbohydrate loading


  Manipulating diet to delay fatigue and avoid 'hitting the wall' (depletion - tapering - loading).
• Hydration


  Maintenance of body fluid balance.
• Hypotonic drinks


  Sports drinks low in glucose that replace lost fluids - good for jockeys, gymnasts, etc. (1-3% CHO)
• Isotonic sports drinks


  Sports drinks that replace lost fluids & provide a boost of glucose (6-8% CHO)
• Hypertonic sports drinks


  Sports drinks that contain a lot of glucose (10%+ CHO)
• Fuel used in ATP-PC system


  PC (phosphocreatine).
• Fuel used in lactic acid system


  Glycogen/glucose.
• Fuel used in aerobic energy system


  Glycogen, glycerol, fatty acids & protein.