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Diet and nutrition and their effects on performance - Coggle Diagram
Diet and nutrition and their effects on performance
Diet and nutrition
Healthy blanched diet
19-50 year old should consume: men, 2550 cals + women 1,940 cals a day . The diet should make up a balanced diet:
55% carbs
15% protein
5 portions of fruit
Carbs
Essential part of a dieter energy production, cell division, active transporting formation of molecules. Can be consumed by :
starches eg rice, potatoes - best to optimise stores of glycogen
Sugar, eg fruit, honey
Glycogen and glucose provide fuel for aerobic and anaerobic energy. Crucial for endurance performers eg running.
Protein
milk, eggs, meat
Amino acids from proteins are essential for growth and repair of cells. Used to make muscle proteins, haemoglobin, enzymes.Can be broken down to provide energy
Fats
Insulate nerves. Form cell membranes, cushion organs, and provide energy. Provide fatty acids and fat soluble vitamins. Can be broken down for energy production.
Saturated fatty acids such as butter should be limited to reduce chance of heart disease. Omega 3's are more beneficial for athletes to boost delivery of oxygen, improve endurance and recovery rates.
Minerals
inorganic nutrients in small amounts for healthy body functions.
good for bone and tooth health, enzyme formation. Found in meat, fish, dairy
Calcium - bone health, blood clotting
iron - formation of haemoglobin and immune system
Phosphorous - bone health
Vitamins
maintain healthy body functions. For athletes in intense exercise they do not need to take supplements as long as sufficient energy is consumed in a healthy diet
Fat soluble vitamins - stored in body in mainly fatty acids.
A - antioxidant and good for eye health, cell and bone growth
D - bone health protects against desease
E - antitoxins, important for skin and eye health
k - blood clotting
Water soluble vitamins are not stored and require regular intake
C - skin, blood , tendon and ligament + bone health
B - breakdown of food, skin and eye health
Fibre - cereals, bread. Important for the function of large intestine health. a high fibre diet can reduce cholestorol
Water - 2/3 rd of body weight is water and is essential for chemical reactions and move substances around water eg plasmas 90% water. regulate temp by moving heat to the skin surface ( sweat). Must hydrate, before, during and after exercise. dehydration can cause decreased plasma volume, and dec strength
Energy intake, expenditure and balance
There is no one size fit All as every performer has different nutritional needs. Failure to consume sufficient cals can result in muscle loss, decrease intensity and duration of exercise and slower recovery rates.
Energy is the ability to perform work and measured in joules or cals. affect ted by age, gender, size, environment.
Energy expenditure - sum of metabolic rate and thermic effect of food.
MET values are used to build a precise picture of additional energy expenditure with different activities
Energy intake - total amount of energy from food and drink consumed. Cals in food can be found online. An athletes percentage of nutrients may change dependent on the duration and type of physical activity they do.
ENERGY BALANCE - if energy intake matches expenditure weight will still be maintained, if less then weight will be lost = minimise muscle mass and performance.
Erogogenic aids
refers to a group of substances, products or regimes that can be manipulated to improve performance. Media is at a high of the use of new technologies and illegal drugs in sport. Athletes using erogogenic aids despite the risks and consequences.
the WADA mission is to lead a movement for a dipping free sport. However pharmacological advances makes testing for banned substances hard.
Pharmacological aids - taken to increase the levels of hormones produced by the body. Most are illegal. includes anabolic steroids and human growth hormone
Anabolic steroids - a group of illegal synthetic hormones resembling testosterone to promote protein synthesis for muscle growth and recovery. Quality and quantity of training can be increased as strength and speed of recovery improves. They are easily accessable, prohibited in and out of comp. Many athletes have been penalised for taking it eg Dwain Chambers. It optimises explosive strength but can cause irritability, acne, hair loss
Erythropoitin
naturally produced responsible for the increase in production of red blood cells, which when injected, increases oxygen transport, aerobic capacity and intensity and duration of performance increases
used by marathon runners, endurance athletes
prohibited in and out of comp, difficult to detect through blood and rine samples as it is natural but can show a significant amount of red blood cells. can lead to hyper viscosity of blood, raises risk of blood clots and heart failure. but many athletes who use it will also use blood thinners to reduce the risks
Human growth hormone
synthetic product copying the naturally produced growth hormone. Natural growth declines with age, it's supplementation. can increase protein synthesis for muscles growth and recovery. associated with maximal and explosive strength, eg power lifters.
Performance benefits - increase muscle mass, increase fat metabolism , increase blood glucose levels
Risks - abnormal bone and muscle, enlargement of vital organs, risk of certain cancers
Example - lance Armstrong was stripped of his titles and received a life time ban for using illegal performance enhancing drugs to level the playing field
Physiological aids - used to increase the rate of adaptation bay the body to improve performance.
Blood doping
illegal method to increase red blood cell content. Red blood cells removed from athlete and frozen 4 weeks prior to comp. The body will naturally replace these red blood cells. then couple hours before the frozen ones are injected back into the body. this increases the oxygen carrying capacity. Endurance performers
Risks - increase blood viscosity, decrease cardiac output, increase risk of blood clotts and heart failure.
Intermittent hypoxic training -
athletes live at sea level but train under hypoxic conditions. This will increase the intensity and duration before fatigue by stimulating muscles to adapt. Can be performed aerobic and high intensity anaerobic intervals where a mask supplying low pp02 air is worn. Altitude generator can control percentage of O2 in the air. Good for endurance performers. Method ranges from 4-8 weeks.
Benefits - increase red blood, haemoglobin and oxygen capasity.increase duration before fatigue LEGAL
Risks - benefits lost when IHT stops, lose motivation, decrease immune function and increase risk of infection. Dehydration
Cooling aids
pre event - Cooling aids such as ice vests used before event to reduce core body temp to maintain intensity and speed while reducing thermal strain and cardiovascular drift. This may reduce sweating, cramp , dizziness. Endurance performers in hot climates. worn 10-30 mins during warm up
Injury treatment - cooling aids, ice pack / sprays used to reduce pain and swelling. Nerve endings numbed to reduce pain a d arterioles vasoconstrictor to reduce blood flow and swelling. games players
post event - cooling aids, ice baths, to speed up recovery by reducing exercise induced muscle damage and DEC DOMS. blood vessels vast constrict, removing waste, and lattice acid from tissue. After, the blood vessels are flushed with a nutrient rich oxygenated blood. Endurance athletes
Benefits - reduce core body temp, decrease sweating, dehydration + early fatigue, decrease injury pain, Decrease DOMS. legal
Risks - Ice burns, hide or complicate injury, dangerous for those with heart condition
Nutritional aids
ENDURANCE TRAINING
Pre event - 3 hours before event, should eat slow digesting carbs eg porridge, typically contains 1-4g per kg of complex carbs. to maximise glycogen stores. 1/2 hours before, should have a smaller fast digesting carb eg honey on bagel to top up glycogen levels and maintain glucose levels.
During event - consume small amounts of fast digesting carbs to maintain glucose levels. Team game players and triathletes may use sports drink or gel to also prevent dehydration.
Post event - 1-1.5 g per kg of carbs per hour. Consumed within 30 mins of finishing and repeated in 2 hour intervals for up to 6 hours post. Fast digesting carbs will promote fast recovery.
Strength training
Their diet will consist of : 5-6 meals a day, up to 30% lean protein to increase muscle building eg tuna, Complex carbs to release energy slowly, eg black beans . Limited fat intake which also provides energy.
Pre training - 1 hour before, small meal, fast digesting carbs + protein such as rice and egg whites.
Post training - within 2 hours, a meal with fast digesting carbs and protein to replace lost glycogen for higher protein synthesis and muscle strength. LEGAL
Glycogen Loading
Known as carb loading, a week before, to maximise stores of glycogen in the muscles and liver for endurance athletes. day 1 - glycogen depleting, day 2-3 high protein, high fat diet, day 4 - glycogen delpeting, days 5-7, high carbs diet.
Benefits LEGAL - increased glycogen stores, increased endurance capacity, delays fatigue
Limits - poor recovery rates, increased risk of injury, affects mental prep
Hydration
Dehydration reduces fatigue by: decreased heat regulation, increased blood viscosity, increased heart rate, increased fatigue, decreased cognitive function. The loss of electrolytes cause fatigue and cramping. so athletes should be hydrated prior and replace all lost fluids.
Sports drinks that contain glucose and electrolytes:
hypotonic solutions : contains lower concentration of glucose than the blood stream, quickly replaces fluids lost and a small amount for energy production, used as an energy boost
isotonic drinks: equal concentration to blood stream, absorb at the same rate as water, quickly rehydrate and supply glucose for energy production
hypertonic drinks - higher concentration of glucose than blood stream- absorb at slower rate than water, used post exercise to replenish glycogen. Additional water is needed to dilute the carb for use and storage.
Creatine supplement
stored in the muscles as phosphocreatine and used to fuel very high intensity energy production, typically weight lifters. it increases PC stores in muscles, allowing performer to train for longer and harder intensity. Creatine pulls water into muscle cell, increases protein synthesis but increases muscle mass.
Benefits - increased PC stores, increased fuel for high intensity, increase explosive strength
Limits - increase weight gain, increase water retention, muscle cramps
Caffieine
used to heighten the central nervous system, increase breakdown of fats as fuel. one hour before performance can increase aerobic capasity. increase fats preserve glycogen stores for high intensity bouts. can also increase concentration and alertness.
Benefits - increase nervous stimulation, increase focus.
Risk - lead to dehydration, Gastrointestinal problems.
Bicarbonate
It's an alkaline which acts as a buffer to neutralise a rise in acidity of blood stream. the latin acid releases hydrogen ions and induces fatigue. A prep of 0.3g sodium bicarbonate 1. hour before will increase body tolerance to lactic acid, which delays fatigue
Risks - gastrointestinal problems, unpleasant taste
Nitrates - nitrates are an inorganic compound consumed by eating root veg. stored in the body as nitrates and under acidic conditions, convert to nitric oxide. supplementing nitrates can dilate blood vessels, increases blood flow to tissue. Endurance athletes, Can cause headaches, dizziness.