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KEY KNOWLEDGE

Nutritional strategies used to enhance performance and

improve recovery, including carbohydrate loading, application of glycaemic index, carbohydrate gels, protein supplementation and caffeine supplementation

Hydration techniques used to enhance performance and

recovery, including water, hypertonic, hypotonic and isotonic drinks and the use of intravenous drips and rehydration

KEY SKILLS

Compare and contrast practices designed to enhance

performance and/or speed up recover

Analyse and evaluate nutritional and hydration procedures

used to enhance individual performances and recovery.

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Balanced Diet Athletes must develop their own individual eating plans to achieve maximum results and enhance recovery. The eating plan must be specific to the needs of the sporting event. It must ensure maximum fuel replenishment i.e. if the sport depletes large quantities of glycogen during the activity, then the diet should have foods/fluids rich in carbohydrate.

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CHO Fibre Fats

Balance Diet Water Protein

Minerals

Vitamins

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Balanced Diet ATHLETES NEED TO ENSURE: 1. Optimize intake of all nutrients specific to their sport and their own sporting needs 2. Ensure sufficient recovery between training sessions & competition 3. Account for any special dietary needs for the activity and/or themselves 4. Ensure the diet is enjoyable, (tastes, likes) 5. Appropriate fluids are consumed, based upon fluid loss during training/competition

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CARBOHYDRATES Carbohydrate provides energy (glycogen breakdown for ATP production) for: 1. High intensity short duration exercises 2. Sub-maximal longer duration activities

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CARBOHYDRATE Cont
Athletes need to ensure they are continually topping up their glycogen stores in readiness for training and competition. Glycogen replenishment may need to occur: 1. Before training/competition 2. During training/competition 3. After training/competition, to help achieve peak performance. CARBOHYDRATE should make up 55-65% of total daily food intake, although during heavy training may need to be higher to replace lost glycogen stores.

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APPLICATION OF THE GLYCAEMIC INDEX
DEFINITION: the glycaemic index refers to the scale that ranks carbohydrates from 0-100 and by how much they raise blood glucose levels compared with a reference food (glucose) Foods that have a glycaemic index of 70 or above are digested quickly and raise blood glucose levels very quickly. Foods which have a glycaemic index of 55 or less are digested more slowly, resulting in a more gradual and less rapid rise in blood glucose levels. Athletes, coaches, sports dieticians, are acutely aware of when to consume high glycaemic foods and when to consume low glycaemic foods for peak performance.

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APPLICATION OF THE GLYCAEMIC INDEX PRE EXERCISE CHO CONSUMPTION
Consumption of low glycaemic index foods 55 or less (slowly release glucose into the blood/muscles) in a pre-competition/training meal, maybe suitable for athletes who: 1. Respond negatively to CHO rich food 2. Cannot easily consume CHO during an event such as long distant swimming events The slower absorption and release of glucose from such a meal will theoretically sustain blood glucose levels and thus reduce fatigue and enhance performance.

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CARBOHYDRATE LOADING FUELLING FOR PROLONGED SUB-MAXIMAL EVENTS

A strategy designed to increase glycogen stores

and to enhance athletic endurance performance. Athletes involved in triathlons, marathons, cross country skiing, road cycling, may benefit from this dietary strategy Not practical for sports where there is weekly competitions and training THE PRACTICE 1. Glycogen stripping phase: 3-4 consecutive days of hard training, coupled with a low carbohydrate diet, thus depleting glycogen stores.

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CARBOHYDRATE LOADING cont THE PRACTICE cont
2. The loading phase: after the stripping phase, 3-4 days of reduced training loads (tapering) and a high carbohydrate diet (70-75% of dietary intake).
Recent research has shown that athletes who have a high CHO diet and rest prior to competition, have similar levels to athletes who completed the glycogen stripping method.

CHO loading increases liver and muscle glycogen stores (200-300% increase), which significantly enhances endurance (3-5% improvement). To consume sufficient amounts of CHO, fibre reduction & ingestion of concentrated CHO including sports gels, cordial, soft drinks, sports

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APPLICATION OF THE GLYCAEMIC INDEX CHO CONSUMPTION DURING EXERCISE Athletes involved in events lasting longer than 90 minutes must ensure adequate carbohydrate replenishment occurs during the event. Events shorter than 90 minutes can be adequately fuelled by stored carbohydrate and fat without having to replenish stores during the event. Some fuel and water loss will occur, replenishment is therefore recommended. Moderate-High glycaemic index drinks and gels can provide a rapid replenishment of carbohydrates which is then quickly converted to glycogen to be used by the muscles to assist in ATP production. Dieticians recommend athletes start refuelling early in the event and consume 30-60 gms/hour of a moderate high glycaemic index CHO

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REFUELLING DURING EXERCISE cont Examples of foods that have a moderate-high glycaemic index 1. 2 large bananas 2. One and half sports bars 3. 95 gms of jelly beans 4. One jam sandwich. 5. See also table on slide 8 for further foods. CARBOHYDRATION is a combination of replacing lost fuels and fluid at the same time via the consumption of various sports drinks such as Gatorade, Endura, Powerade etc.
1. Athletes should strive to replace 500-1000 millilitres per hour, although individual and weather conditions will have a bearing on consumption levels.

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REFUELLING DURING EXERCISE cont

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APPLICATION OF THE GLYCAEMIC INDEX REFUELLING POST EXERCISE Guidelines for CHO consumption post exercise include: 1. Moderate to High Glycaemic Index 2. CHO to be consumed ASAP after completion of exercise.
1. 2. 3. 1 gram of CHO/kg of body weight needs to be consumed within 30 minutes after exercise 50-100gms of CHO with a high glycaemic index within the first 15-30min post exercise It appears muscles are more receptive to CHO uptake for approximately 2 hours post exercise

3. Maintain a high CHO intake for the next 24 hours

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APPLICATION OF THE GLYCAEMIC INDEX REFUELLING POST EXERCISE cont 4. In the next 2 hours 25-30gms athletes need to consume a moderate to high glycaemic index CHO foods every 15 minutes. 5. Over the next 24 hours athletes should consume between 10-12gms of low-moderate glycaemic index foods (complex carbohydrate) should be consumed during this recovery phase. 6. The knowledge and application of the glycaemic index can help optimise performance and recovery. It is important that athletes and coaches understand the different types of CHO and how the body uses them.

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REFUELLING POST EXERCISE cont 1. FLUID REPLACEMENT POST EXERCISE A fluid volume equal to 150% of fluid lost should be consumed 2-4 hours after exercise to completely rehydrate the body. Consuming some sodium within recovery fluids ensures blood volume and concentration is kept in the correct proportion during rehydration.

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Questions Peak Performance (Start page 115)
1. 2. 3. 4. Multiple Choice: 1, 2, 3, 4, 5. Warm-up questions: 1, 7, 8 Training Questions Game on Questions: 3ai, 3aii, 3bi, 3bii, 3c, 4a, 4bi, 4bii, 4c, 4d, 6ai, 6aii, 6b, 6c

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Formation & growth of body tissue (muscles) Provides energy when both glycogen & fats are exhausted Repair and Recovery of damaged tissues

Production of Antibodies

IMPORTANCE OF PROTEIN

Production of RBC,

Production of Enzymes

Production of Hormones

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PROTEIN
Protein is broken down through digestion into AMINO ACIDS There are 2 types of Amino Acids: 1. ESSENTIAL AMINO ACIDS Cannot be made by the body, therefore must be consumed.

Meat, poultry, fish, eggs, and dairy food are in rich with protein and contain all essential amino acids.

Plant foods including breads, breakfast cereals, grains, lentils (Legumes are plants that have pods with their seeds inside, such as the various types of beans and peas) are good protein sources but lack at least on essential amino acid so additional food sources need to supplement diet.

DIETARY PROTEIN cont

Non Essential Amino Acids: can be made by other amino acids in the body.

HOW MUCH PROTEIN?

Very important because protein aids in post exercise recovery and repair. Nutritionist suggest approximately 15% of the diet should comprise of protein.

PROTEIN HOW MUCH PROTEIN cont Most athletes would meet their protein requirements through a balanced diet (15%). Athletes who complete a lot of strength training may require additional amounts of protein to aid in recovery/repair of muscle tissue. When athletes increase their training load, it has been found that protein intake naturally increases due to increases in food intake. Many CHO foods are also rich in protein including bread, rise, pasta and baked beans. A RANGE OF 1.0-1.2 grams of protein/kilogram of body mass is recommended for most athletes, but variations do apply based upon the requirements of training/competition

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PROTEIN
TIMING OF INGESTION Following intense training/competition it is important to ensure protein (amino acids) are part of the recovery process/diet. Following intense exercise muscle tissue is traumatised, broken down, as a result of muscle micro-trauma. Protein ingestion IMMEDIATELY after strenuous exercise, helps repair the damaged muscle tissue. Consuming protein immediately after the cessation of exercise, muscle uptake and retention of amino acids is enhanced up to 24 hours post exercise. If muscles are receptive to amino acids up to 24 hours post exercise, athletes need to ensure protein is eaten throughout the day & directly after exercise.

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Intense Anaerobic Training Strength Training Plyometrics Speed Training

Uptake of amino acids by damaged muscles aids in recovery and repair

Muscles are traumatised/damaged

Protein ingestion: Immediately after and for the next 24 hours

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PROTEIN COMBINING CARBOHYDRATE AND PROTEIN POST EXERCISE When consumed together, they stimulate greater insulin release; protein amplifies insulin release, which in turn promotes glucose delivery to depleted muscle cells. Insulin also stimulates protein synthesis (creation) and also helps to reduce protein breakdown

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Amplifies Insulin Release which promotes glucose delivery to depleted muscles cells

Benefits of Protein Post Exercise

Aids in the repair of damaged muscle tissue

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PROTEIN COMBINING CARBOHYDRATE AND PROTEIN POST EXERCISE Examples of foods that contain both protein and carbohydrate.

TOO MUCH PROTEINCAN BE A PROBLEM! Excessive protein( > 2.0gms/kg/BM) in the diet does not stimulate further muscle building or recovery. Research suggests excessive protein in the diet may increase its use as a fuel source, displacing the energy rich glycogen and fats stores, thus reducing the bodies capacity to release sufficient energy for ATP production for muscular contraction. Excessive protein also places extra demand on the kidneys which filters the excess protein and may also decrease bone density.

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TOO MUCH PROTEINCAN BE A PROBLEM! PROTEIN SUPPLEMENTS 1. POWDERS 2. SHAKES 3. PROTEIN BARS Protein supplements offer NO advantage over protein rich food in a balanced diet. Maybe of benefit if athlete is unable to consume sufficient amount of protein through diet.

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AIS classify Amino Acid Supplements as GROUP C supplements and are not provided to athletes at the AIS

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FATS
As you know fats are a valuable source of energy for muscular contractions stored in the body as triglycerides in fat cells and skeletal muscle and transported and broken down as FFA for ATP production. Fats are important because: 1. They store more energy (38 kilojoules, per gram compared with 17 kilojoules per gram for CHO & protein 2. 50% of energy is derived from fats for everyday living 3. Provides a substantial amount of energy for aerobic submaximal exercise. 4. Fat also carries vitamins A, D, E and K which are very important in the metabolism of energy fuels.

FATS cont
5. Fats provide taste and flavour to foods 6. Fat provides protection to certain organs 7. Help produce cell membranes, skin hormones & cholesterol. As you know muscles prefer to use glycogen as a fuel source because it requires less O2 to breakdown for energy release for ATP production. Fat however is important for endurance athletes as a substitute energy source as glycogen levels begin to deplete during extended periods of activity. Chronic training adaptations allow the endurance athlete to use fats earlier during training/competition because of the extra O2 they can supply their muscles.

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HOWMUCHFAT?
20-30% of an athletes diet Too much fat can create health problems
1. Coronary heart disease

DIETARY

2.
3. 4. 5.

Obesity
Arteriosclerosis High Blood Pressure Diabetes need I say more!

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FUEL FOR COMPETITION & RECOVERY

FUELLING FOR DIFFERENT DURATION SPORTS 1. Fuelling for Shorter Duration Sports Glycogen depletion the unlikely cause of fatigue for events lasting 60 minutes or less. Athletes need to ensure glycogen levels are full, before each training/competition Fluid replacement is important and should match fluid loss. Water or sports drinks are suitable. 1. Fuelling for moderate intensity or intermittent sports. Most intermittent team sports lasting 60-90 minutes can be fuelled by normal glycogen stores in well trained athletes. Tapering 36-24 hours prior to competition and eating approximately 7-10gms/kg/BM will ensure adequate glycogen levels. Sports drinks are the preferred hydration method because of the inclusion of CHO

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Pre-event meal and fluid replacement
Top up Glycogen Stores (liver)

Keep gastrointestinal system comfortable

Goals of Preevent meal

Prevent hunger

Top up fluid levels

Pre-event meal cont

Timing of pre-event meal: 1-4 hours before event
A meal 3-4 hours prior to competition A snack 1-2 hours before competition a low glycaemic index Low in fat

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Consist of foods with:

1. 2.

3.
4.

Moderate to low in fibre and protein

Some athletes prefer liquid meal supplements or CHO sports bars (easy for digestive system to absorb)
SUGGESTED SNACKS 1-2 HOURS BEFORE COMPETION
Milkshake or fruit smoothie Sports bar Fruit flavoured yoghurt Fruit

SUGGESTED PRE EVENT MEALS 3-4 HOURS PRIOR TO EVENT

Breakfast cereal with milk Baked beans on toast Pasta/Rice with low fat ingredients

Pre-event meal cont

Research has shown the benefits of a low glycaemic preevent meal are negated when CHO is consumed during an activity. Sports dieticians recommend 200-600 millilitres of fluid prior to the event. For pro-longed events a combination of CHO replacement and hydration is recommended via sports drinks such as Gatorade, Powerade etc. Too much fluid can increase weight which can be a problem for athletes that need to be a specific weight e.g. rowers, weight lifters, jockeys etc

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Pre-event fluids

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Hydration needs of athletes

Dehydration (via sweat) is a major cause of fatigue and
integral component of recovery, therefore fluid replenishment is crucial for peak performance. A fluid replacement plan before, during and post exercise (competition/training) is therefore crucial. Prior to Event
1. 200-600 millilitres of fluid should be consumed prior to the event. Approximately 500-1000 millilitres should be consumed during the event.

During the event

1.

2.

Athlete variation (sweat loss) and climatic conditions need to be considered

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Hydration needs of athletes

Post event
1. The amount of fluid needed to restore fluid levels may vary from 0.5 litres up to 3-4 litres, depending on how much fluid was lost during the exercise bout. During endurance events, up to 6 litres of fluid may be lost which is equivalent to 3-4 kg of body weight. 2.

DETERMINING HOW MUCH FLUID TO REPLACE

1.
2. 3.

Compare pre and post weight levels

Each kilogram of body weight lost is equivalent to 1 litre of fluid lost. 150% of fluid lost should be replaced for complete hydration; e.g. if an athletes loses 2kg in weight after an exercise bout, approximately 2-3 litres of fluid needs to be consumed in recovery

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Hydration needs of athletes

5.

Post event cont

The body also loses some electrolytes (salt and minerals (potassium and sodium), through sweating. These also need to be restored. Electrolytes are used by muscle, nerve and cardiac cells to maintain voltages across their membranes and allow electrical messages to flow across them. Electrolytes reduce urine output, enable fluid to empty quickly from the stomach, promote absorption from the intestine and encourage fluid retention 6. Specifically formulated SPORTS DRINKS may achieve adequate rehydration as well as restore lost electrolytes. 7. Water will adequately rehydrate lost fluid, but it lacks vital electrolytes, minerals and CHO. 8. Specifically formulated sports drinks, if diluted correctly, will rehydrate lost fluids, but will also restore electrolytes, minerals and CHO. 9. The most effective fluid replenishment and restoration of electrolytes, minerals and CHO occurs directly after the cessation of exercise. 10. Studies have shown fluid intake increases when drinks are cool, flavoured and contain sodium

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Hydration needs of athletes

Post event cont

5. The body also loses some electrolytes (salt and minerals (potassium and sodium), through sweating. These also need to be restored. Electrolytes are used by muscle, nerve and cardiac cells to maintain voltages across their membranes and allow electrical messages to flow across them. 6. Electrolytes also reduce urine output, enable fluid to empty quickly from the stomach, promote absorption from the intestine and encourage fluid retention 7. Specifically formulated SPORTS DRINKS may achieve adequate rehydration as well as restore lost electrolytes.

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Water versus sports drinks
Scientists and nutritionalists agree recent sports drinks provide better rehydration than water alone, provided the sports drinks have the correct concentration of minerals, electrolytes and CHO specific to the needs of the athlete/activity/conditions. Some studies have found that solely drinking water for rehydration can dilute sodium concentrations, which increases urine output and affects the thirst mechanism. There are different types of sports which vary in quantities of CHO, electrolytes and fluids and include:
1. Isotonic sports drinks

2.
3. 4.

Hypotonic sports drinks

Hypertonic sports drinks Sports water

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Water versus sports drinks
ISOTONIC SPORTS DRINKS

1. The most widely used and preferred by most athletes

2. Advantages over water including:
1. Taste better which stimulates consumption
2. Sodium helps retain fluids in the intracellular spaces

3. Assists glycogen replenishment

4. The small amount of CHO increases intestinal absorption of water and sodium

1. 6-8% CHO concentration are emptied from the stomach at a rate faster than plain water. (Some studies have found absorption rates to be 30%

Water versus sports drinks

HYPOTONIC SPORTS DRINKS 5. Aim: to quickly replace fluid and electrolytes lost via sweating.
Hypotonic drinks have low CHO levels (less than 8%) and are less concentrated with CHO than body fluids and therefore are absorbed more rapidly by the body (osm0lality/ high concentration-low concentration). This drink is therefore absorbed at a faster rate than ordinary water. These drinks are suited to athletes that do not require CHO replacement but may require a lot of fluid replacement. E.g. athletes possibly competing in hot humid conditions that do not exert themselves in the requirements of the sport: 1. Jockeys 2. Shooters

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3.
4.

Archers
Darts

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Water versus sports drinks
HYPERTONIC SPORTS DRINKS
1.
2.

Aim: contain high levels of CHO(> than 8%) and are designed to quickly restore glycogen levels.
Used by athletes involved in endurance and ultra-distance events

3.

Because of the high CHO concentration they are slower to be absorbed, (osmolality principle) and thus must be consumed with Isotonic sports drinks to replace fluids.
Water which is lightly flavoured and may contain added vitamins, minerals, electrolytes and some CHO but at a less diluted concentration compared with sports drinks.

SPORTS WATER
1.

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Water versus sports drinks
ENERGY DRINKS
1. Are essentially soft drinks that contain high levels of substances including:
1. 2. 3. Caffeine Taurine (an amino acid) Glucuronolactone (a carbohydrate)

2.

Current research suggests that these drinks have no impact on sporting performance

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Carbohydrate Gels
Are essentially dehydrated sports drinks, i.e. concentrated carbohydrates without the water. For gels to be effective they must be consumed with water, otherwise they will not be absorbed quickly enough to top up fuel stores. Gels provide the same benefits as sports drinks (when taken with water) and should be taken in the same circumstances: during workouts and events lasting more than an hour. Gels and sports bars taken together should be avoided when high sweat rates occur because of the large increase in carbohydrate concentration and resultant slowing of hydration rates.

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INTRAVENOUS DRIPS IN REHYDRATION
1. For many years rehydration via IV drips was used as a result of severe dehydration. 2. The World Anti-Doping Agency (WADA) included IV infusions on their list of prohibited substances and methods. 3. IV infusion can only be administered now if medically approved. 4. Standard IV fluids provide saline (water and sodium) in various concentrations and some low levels of CHO and electrolytes. PRACTICALITY OF IV FLUIDS: 1. Can improve the tight scheduling for recovery, refuelling and rehydration processes during competition. 2. Exact amounts of fluids (CHO, electrolytes etc can be administered 3. Some athletes have difficulty consuming the recommended amount of fluid/CHO via drinks and food. 4. Further research needs to be done to understand the pros and cons of IV fluid rehydration. Oral ingestion seems the best form of rehydration unless medical intervention is required.

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