DIETARY CONSIDERATIONS Pre, during and post performance Dietary supplements Hydration and fluid...

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DIETARY CONSIDERATIONS Pre, during and post performance Dietary supplements Hydration and fluid replacement Gender considerations

Transcript of DIETARY CONSIDERATIONS Pre, during and post performance Dietary supplements Hydration and fluid...

Page 1: DIETARY CONSIDERATIONS Pre, during and post performance Dietary supplements Hydration and fluid replacement Gender considerations.

DIETARY CONSIDERATIONS

Pre, during and post performance

Dietary supplements

Hydration and fluid replacement

Gender considerations

Page 2: DIETARY CONSIDERATIONS Pre, during and post performance Dietary supplements Hydration and fluid replacement Gender considerations.

DIETARY CONSIDERATIONS

Diet can enhance performance, the feeling of well-being and recovery.

Each athlete and sport must be treated individually to ensure appropriate dietary advice is given.

Page 3: DIETARY CONSIDERATIONS Pre, during and post performance Dietary supplements Hydration and fluid replacement Gender considerations.

PRE, DURING & POST PERFORMANCE DIETS

PreUsed to top up fluid and food stores.Fuel up on CHOs in days before event.Cut fat and protein intake. Fatty meals slow

the rate of emptying from the stomach = stomach is full and uncomfortable.

Increase fluid intake

Page 4: DIETARY CONSIDERATIONS Pre, during and post performance Dietary supplements Hydration and fluid replacement Gender considerations.

PRE, DURING & POST PERFORMANCE DIETS

Page 5: DIETARY CONSIDERATIONS Pre, during and post performance Dietary supplements Hydration and fluid replacement Gender considerations.

PRE, DURING & POST PERFORMANCE DIETS

DuringSports that are of a continuous, high

intensity of 90 mins or more need to refuel during their event.

Beneficial to refuel before onset of fatigue.What to consume as a sour of CHO

depends on the practicalities of the sport, stomach comfort and personal taste.

Begin fluid replacement early in the event.

Page 6: DIETARY CONSIDERATIONS Pre, during and post performance Dietary supplements Hydration and fluid replacement Gender considerations.

PRE, DURING & POST PERFORMANCE DIETS

Post For immediate recovery, in the first 30mins after

the event, take in 50-100 grams of carbohydrates. Eat a high CHO meal ASAP. Avoid alcohol until fluids and CHOs are replaced. Continue recovery days after the event e.g.

increase fluids, protein to speed up injury recovery.

CHOs high in GI speed up recovery.

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DIETARY SUPPLEMENTS

SaltsSodium and potassium are essential

electrolytes = essential to cell function. Help regulate fluids and chemicals entering and leaving cells.

During exercise, salts are lost in sweat.Normal diets are usually sufficient for

intake of salts.

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DIETARY SUPPLEMENTS

SaltSalt tablets and/or drinks are not

recommended because:Lead to dehydration Irritation of lining of stomachLong term = cardiac arrest

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DIETARY SUPPLEMENTS

SugarSimplest form of CHO.Prolonged activity = helpful as it delays the

onset of hypoglycaemia. Preserves muscle glycogen.

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DIETARY SUPPLEMENTS

Page 11: DIETARY CONSIDERATIONS Pre, during and post performance Dietary supplements Hydration and fluid replacement Gender considerations.

DIETARY SUPPLEMENTS

AlcoholBoth food and drug.Absorbed directly into bloodstream without

digestion.Drug = slows CNS (depressant).Food = provides energy. Excess energy is

stored as fat.

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DIETARY SUPPLEMENTS

AlcoholAffects of alcohol on performance are:

Loss of coordination Increase reaction time Increase tiredness and fatigueDecrease BSLLoss of inhibitionsDecreased fitness.

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DIETARY SUPPLEMENTS

CaffeineStimulantFollowing effects:

Increases heart rate Increases secretion of gastric juicesDiuretic

Page 14: DIETARY CONSIDERATIONS Pre, during and post performance Dietary supplements Hydration and fluid replacement Gender considerations.

DIETARY SUPPLEMENTS

CaffeineRapidly absorbed from the intestines.Used to mask symptoms of fatigue and to

increase alertness.Not suitable for replacing fluid loss.

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DIETARY SUPPLEMENTS

Protein Supplements Made of various combinations of amino acids. Major function = make and repair cells. Athletes have tried to increase intake to try and

increase muscle repair and bulk. Protein is not required though. If protein levels are increased at the expense of CHOs muscle can be broken down to provide energy.

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HYDRATION AND FLUID REPLACEMENT

Athletes should attempt to replace water at the same rate at which it is lost.

Thirst is not a good indicator of fluid needs = already dehydrated.

Dehydration = fatigue, muscle cramps, headaches and nausea.

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HYDRATION AND FLUID REPLACEMENT

Essential points:Hydrate before exercise.Consume small amounts whenever

possible during performance.Hydrate after exercise, past the point of

quenching thirst.Avoid tea, coffee, cola and alcohol.

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HYDRATION AND FLUID REPLACEMENT

Best fluids are water or diluted juice/cordial.

Electrolyte drinks only taken it diluted to a quarter or half strength.

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GENDER CONSIDERATIONS

After puberty differences in performance emerge between the genders.

Average female: Is shorter Is lighterHas more adipose tissueHas less muscle than a male.

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GENDER CONSIDERATIONS

Females must ensure optimal intake of iron and calcium.

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GENDER CONSIDERATIONS

IronTransports oxygen and involved in energy

production. Iron deficiency = less supply of oxygen to

working muscles. Means fatigue, poor recovery and decreased work performance.

Can develop into anaemia.

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GENDER CONSIDERATIONS

Factors causing iron loss: Excessive sweating Gastro-intestinal bleeding – particularly in distance

runners Breakdown of red blood cells Injuries Habitual use of anti-inflammatory drugs to treat

injuries Menstrual blood.

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GENDER CONSIDERATIONS

Page 24: DIETARY CONSIDERATIONS Pre, during and post performance Dietary supplements Hydration and fluid replacement Gender considerations.

GENDER CONSIDERATIONS

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GENDER CONSIDERATIONS

CalciumEssential for strong bones.Risk of osteoporosis due to amenorrhoea

(stop menstruating). Associated with low oestrogen levels. Oestrogen helps reduce calcium loss.