diet and nutrition

• What are the 7 nutrients needed for a balanced diet?

  Carbohydrates, fat, protein, fibre, water, minerals, vitamins
• What is a balanced diet?


  Food intake that has sufficient nutrients to achieve energy balance, (enough but not in excess)
• What are the functions of carbohydrates?

  Eg Pasta

  Provide fast release energy for high intensity, short duration explosive activity via the anaerobic system to fuel fast contractions

  Also provides slow release energy for long duration, low intensity activity via aerobic system
• What are the impacts of carbohydrate intake?

  Slow release- athletes can last the long duration of the game, eg a marathon race or jogging back into position in football

  Fast release- athletes can perform an extended sprint down the wing in football
• What are the functions of fats?

  Provides slow release energy for low intensity, long duration exercise via the aerobic system

  Source of fast soluble vitamins A,D,E,K which can strengthen the immune system and increase bone density
• What are the positive impacts of fat intake?

  Slow release- endurance athletes have the energy to continue contracting muscles for the duration of their event without fatigue, eg a marathon runner/ football game that lasts 90 minutes

  Fat soluble vitamins0 strengthens immune system so athletes don't become ill as often and can continue to train for the stay fit and don't get affected by reversibility

  Some vitamins also increase bone density which reduces injuries such as stress fractures, which can impact training and performance
• What happens if you have too much fat?

  Less flexibility at joints- won't be able to perform correct technique and less effective skills, such as strides when running or reaching for the ball in netball

  Reduces stamina and decreases performance due to more energy needed to move- leads to fatigue

  Cardiovascular disease- can't train

  Overheating due to excess body fat- decrease performance and impair decision making
• What are the functions of protein?

  Eg fish

  Growth and repair of torn muscle tissue

  Also can be used as an energy source as a last resort once fat sources have been depleted- mostly during ultra endurance events
• What are the impacts of protein intake?

  Important after high intensity activity/ heavy training as it repairs damaged muscle tissue eg after weight training/sprinting/rugby

  Allows muscle growth

  Last resort energy source that is broken down aerobically once fats and glycogen stores have depleted eg ultra marathon
• What are the functions of fibre?

  Slows the breakdown of food for slow, sustained energy release

  Improves digestive health and prevents constipation by causing bulk in the intestine
• What are the 4 vitamins?

  C

  D

  B12

  B complex
• What is the function of vitamin C?


  Keeps healthy structure of ligaments, skin, blood and bones
• What is the function of vitamin D?

  Absorbs calcium and phosphorus, important for bone mineralisation, structure and function
• What is the function of vitamin B12?

  Creates red blood cells to increase oxygen transport

  Keeps normal structure and function of nerves
• What is the function of vitamin B complex?

  Keeps breakdown food and release energy

  Keeps nervous system healthy
• What are the 3 minerals?

  Sodium

  Iron

  Calcium
• What is the function of sodium?

  Regulates water content and maintains electrolyte balance, ensures effective nerve transmission
• What is the function of iron?

  Produces red blood cells and haemoglobin- increases oxygen transport

  Needed for normal energy transmission
• What is the function of calcium?


  Strengthens bones

  Important for nerve transmission and muscle contraction
• What are the functions of vitamins and minerals?

  Important for normal functioning and health/immunity- training not disrupted
• What is the function of water?


  Transport nutrients and waste around the body

  Regulates body temperature through sweating and prevents dehydration
• What's the impact of exercise on water?

  Lose water via water vapour and sweat, leading to dehydration

  Decreases performance and decision making

  Reduces blood flow to muscles due to blood being more viscous
• How much water should you consume before exercise?

  15-300ml 30 mins before
• How much water should you consume during exercise?

  750-1500ml
• How much water should you consume after exercise?

  1.5l per kg of body weight lost
• Glycogen


  Preferred fuel for endurance exercises
• Glycogen loading


  Dietary manipulation to increase glycogen stores over and above that which can normally be stored
• Positive effects of glycogen loading

  Increase endurance capacity, increased glycogen stores in the muscle, delays fatigue
• Negative effects of glycogen loading during carbo-loading phase

  Water retention, heavy legs, affects digestion,
• Negative effects of glycogen loading during depletion phase

  Irritability, can alter the training programme through a lack of energy
• Creatine monohydrate


  increases the amount of phosphocreatine stored in the muscles which is used in the ATP-PC system
• Positive effects of creatine supplements

  Allows ATP-PC system to last longer, improves muscle mass, replenishes PC stores,
• Negative effects of creatine supplements

  Muscle cramps, diarrhoea, water retention, bloating, vomiting, hinders aerobic performance, mixed evidence of benefits
• Sodium bicarbonate


  an antacid that can increase the buffering capacity of the blood, neutralises the effects of lactic acid and hydrogen ions
• Positive effects of sodium bicarbonate

  Reduces acidity in the muscle cells, delays fatigue, increases buffering capacity of the blood
• Negative effects of sodium bicarbonate

  Vomiting, pain, cramping, diarrhoea, bloating
• Diuretic


  increases the production of urine
• Positive effects of caffeine

  Increases mental alertness, reduces effects of fatigue, allows fats to be used as an energy source, improves reaction time, may benefit endurance athletes
• Negative effects of caffeine

  Loss of fine control, against the rules of most sports in large quantities, dehydration, insomnia, muscle and stomach cramps, vomiting, irregular heartbeat, diarrhoea
• Methods of glycogen loading

  1. 6 days out = high protein for 3 days with high intensity exersise to deplete existing glycogen stores, followed by 3 days of high carbs + light training (uses supercompensation)

  
  

  2. day before = high intensity exercise followed by replenishing of carbs during 'carb window'.

  
  

  3. Non-depletion protocol = training intensity reduced the week before comp followed by three days before comp of high carbs with light intensity exercise