Diet and nutrition

• Pre-competition - increase carb intake. Eat low glycemic index meal to maximise muscle and liver glycogen stores. Decrease fat and protein intake. Increase CHO an hour before can decrease glycogen stores. Suitable for endurance performer.
• During - hydration is key. Low level H2O can lead to a decrease in blood plasma and increase in glycogen breakdown. This causes an increase in fatigue and core body temperature.
• Post performance - 1st window - consume high GI CHO foods within the first 30 minutes to enhance post exercise refuelling of muscle glycogen. Maintain hydrogen and electrolyte balance, allows blood plasma levels to gradually return to normal, reducing blood viscosity. 2nd window - consume CHO within the first 2hrs to increase recovery rate. This speeds up the replenishment of glycogen stores. Protein should be used to speed up recovery from micro tears
• Osmolality - concentration of dissolved particles of chemicals and minerals/electrolytes in a fluid.
• Hypertonic - higher osmolality than the body. Used post exercise when the activity is high intensity or long duration. Consumed with hypotonic to reduce dehydration levels
• Hypotonic - Lower osmality than the body. Quickly replaces fluids and good for short duration activities
• Isotonic - similar osmolality as the body. Quickly replace lost fluids and glucose. E.G. lucozade sport
• Examples of electrolytes: sodium, potassium, calcium, magnesium
• Supplements:

  • Caffeine - stimulant, mental alertness, increases break down of fat stores, reduces fatigue for aerobic events
  • Creatine monohydrate - increase PC stores in the muscles, enhancing replenishment of ATP, decreases recovery time and can perform in high intensity sports with greater levels of intensity.
  • Sodium bicarbonate - buffers build up of lactate, reducing blood acidity. Higher intensity for longer without effects of fatigue
  • Vitamin D - maintain bone health
• Supplements:

  • Cherry juice - antioxidant and anti-inflammatory properties. Can decrease pain and accelerates recovery after exercise
  • Beetroot juice - raises nitric oxide levels in the blood. Promotes vasodilation of blood vessels, leading to increased blood flow and O2 to working muscles. Decreases effects of DOMS
  • Whey protein - repair muscle damage