Please enable JavaScript.
Coggle requires JavaScript to display documents.
MOOC sports & Nutrition, Red-S - Coggle Diagram
MOOC sports & Nutrition
-
5 types of athletes
The middle distance athlete = few minute duration (3 to 5 min. Max 10 min. for high-performance athletes). The amount of work exceeds the energy stored in phosphocreatine (max. 20 sec.) and the long-term aerobic system as the intensity is too high. Energy is derived from the short-term anaerobic system. BUT this system limits itself due to the accumulation of lactate and acidification.
NUTRITION: SUPPLEMENTS TO TOLERATE THE ACIDIFICATION
The endurance athlete = long-term aerobic system (exercises that last up to 2 min are mainly aerobic. but in general exercises of at least 10/15 min. to multiple hours are considered endurance exercises). Needs biochemical qualities of the muscles tissue and the ability of the cardiovascular and respiratory systems to deliver oxygen and nutrients to the muscle.
NUTRITION: SUPPLYING ENOUGH ENERGY
ENERGY BEFORE AND DURING EXERSICE:CARBOHYDRATES
The sprinter = power (few to 20 seconds). The immediate phosphagen system contributes the most (via phosphocreatine present in muscles that can provide energy for up to 20 seconds). If the exercise lasts more than 20 seconds, also the anaerobic system contributes.
NUTRITION: PROTEIN INTAKES & CREATINE
The game player = multiple sprints, with limited recovery,
combined with the long overall duration of the game = This challenges all energy systems of the body.
NUTRITION: COMPLEXE
The weightlifter = explosive power (1 to 3 seconds). Energy metabolism is not a great issue, contrary to immediate phosphagen energy.
NUTRITION: PROTEIN INTAKES
Nutrition pyramid
Sport specific nutrition = optimize performance and recovery.
Timing is an important aspect of sport-specific nutrition. For example: the ingestion of high-quality protein is most effective immediately after your work-out and ingesting carbohydrates during exercise will benefit endurance exercise performance.
This sport-specific nutrition can just be normal products. But, for your convenience, sport nutrition products are developed with the optimal composition, that meet specific demands. Like rehydration drinks, energy bars and gels, or protein shakes.
Supplements = margin gains (small performance benefit).
A supplement is something that should be used to "supplement" diet, not to replace it.
Many products are not backed up by science :warning:
The relevant type of supplement vary
-
-