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2.1 Diet and Nutrition - Coggle Diagram

- - - - deliver large amounts of calories or certain macronutrients quickly and efficiently into the blood stream. Liquid calories tend to be more readily absorbed than solids, which need more work from the body to break them down first.
        
        they can cause issues though is if you’re trying to use a hypertonic drink at times when fluid intake is the priority and dehydration is a concern; such as during long duration activities where you’re sweating a lot.
        
        these drinks can cause dehydration-This net movement of water from the blood into the intestine is therefore technically ‘dehydrating’ you. It's moving water out of the blood into the gut when what you actually want to do is increase your blood fluid levels.
- - - - can deliver and how quickly you can absorb it into your blood-stream to replace the fluid you're losing in your sweat.They're usually around 6-8% carbohydrate and so deliver 1.5 to 2x the amount of carbs that most hypotonic drinks do (30g of carb per 500ml serving).
        
        useful for shorter duration, high intensity exercise where getting carbs in quickly can be more important than warding off dehydration.
        
        they can cause quite a lot of gastrointestinal upset - i.e. a sickly, bloated stomach - when consumed in large quantities (as is often the case in long endurance events).
- - - - favourable osmotic gradient’ in that they are of a lower concentration than blood, so the water in them flows naturally across the gut wall into blood vessels, moving from an area of lower solute concentration (the gut) to an area of higher concentration (the blood) via osmosis.
- - - - Nitrates are inorganic compounds consumed by eating root vegetables such as BEETROOT and LEAFY GREEN VEGETABLES. It can also be consumed in powdered form in smoothies or soups.
        
        Nitrates help to dilate blood vessels, reducing blood pressure and increasing blood flow.
        
        Athletes can start consuming 5 – 6 days before performance. It is mostly beneficial to endurance runners close to OBLA or lactate threshold.
        
        Side effects:
        
        Headaches and dizziness.
        
        Possible carcinogenic risk.
    - - Increased mental alertness/concentration
      - Central nervous system stimulant
      - Elevated mood
      - Decreased fatigue
      - Enhanced catecholamine release
      - Improved muscular strength
      - Caffeine is included in the 2020 Monitoring  Program and is not considered a Prohibited  Substance.
      - Problems:
      - caffeine is a diuretic; impairs heat tolerance; stomach upsets; nervousness
    - - A legal supplement.
      - An alkaline which helps to prevent excessive rise in acidity in the blood stream during exercise.
      - This is particularly useful to anaerobic athletes producing high levels of lactic acid during performance.
      - The body’s tolerance to lactic acid is increased by buffering hydrogen ions delaying OBLA.
      - Side effects
      - Gastrointestinal problems.
      - Nausea.