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PDHPE - FACTORS AFFECTING PERFORMANCE "How can Nutrition and…
PDHPE - FACTORS AFFECTING PERFORMANCE
"How can Nutrition and Recovery Strategies Affect Performance"
Nutritional Considerations
Pre-performance
:
Diet
- high in complex CHO, such as pasta breads, fruits. Post performance diet is cull of CHO and hydration. CHO loading is important especially for endurance sports due to it being the primary fuel source for the oxidative system. Diet can also be moderate levels in protein and fat as back up fuel when CHO runs low.
Hydration
- 500 - 600 mL of fluid, primarily water prior to competition (around 2-3 hours prior) another 250 - 300 mL of water in the last 15 minutes prior.
During Performance
:
Diet
- Endurance sports should maintain/ replenish their CHO supply as much as possible, primarily with low GI foods such as lollies, some fruits.
Hydration
- 250 mL every 15 minutes, water is acceptable but sports drink can be used to replenish CHO as well (liquid CHO) thus keeping athlete fuelled.
Post-Performance
:
Diet
- Immediate CHO within 30 minutes after the game (50-100g) also eat meals high in CHO for the next 24-48 hours to replenish CHO.
Hydration
- 1L of water for every 1KG of weight lost.
Recovery Strategies
Neural Strategies
: Aims to relax muscles that have been fatigued or damaged to speed up recovery.
Hydrotherapy
: Use of water in the form of hot water immersion and cold water immersion. HWI = vasodilation allowing the blood to move through body. CWI = both dilation and constriction to flush waste product and pump blood around body.
Massage
: Relieves swelling and tension, reduces muscle tension, eliminates waste products, promotes flexibility.
Psychological Strategies
: Allows athletes brain to rest and stop thinking about activity.
Relaxation Methods
: meditation, positive self-talk, centred breathing.
Physiological Strategies
: Focuses on removal of byproduct (lactic acid) and nutrition and hydration replacement to help body recovery physically.
Cool down
: Reduce blood pooling, lowering blood pressure, removing lactic acid > reduce DOMS
Fluid Recovery
: 1L of fluid for every 1KG lost > replenishing fluid lost through exercise / sweat
Fuel Recovery
: High CHO diet, high GI food, replace fuels allowing athlete to resume training.
Tissue Damage Strategies
: Involves heating or cooling injury to speed up recovery.
Cryotherapy
: Use of ice, cold water immersion to treat injury or muscle soreness. Causes vasoconstriction promoting bruising and speeding up recovery process.
Supplementation
Protein
ADV
: Athletes may use under the belief that they are helping build muscle and increase strength. > psychological effect, improve performance.
DISADV
: Can result in weight gain if athlete is having too much, can also have an impact on kidney.
Caffeine
:
ADV
: Increases cognitive function and alertness, allows for glycogen sparing as it makes the protein burn as fuel before CHO > endurance athletes.
DISADV
: Diuretic properties, dehydration, no anaerobic advantages.
Vitamins/ Minerals
:
ADV
: Can help athlete with deficiencies eg. iron deficiency > reduces fatigue, increased energy ; calcium deficiency > increased bone stretch, reduced injury (breaks)
DISADV
: Fat soluble vitamins can not be excreted through urine thus stays in the body and may cause complications.
Creatine Phosphate
:
ADV
: Fuel for alactacid system (ATP-PC pathway) > anaerobic benefit.
DISADV
:only useful for anaerobic activity, useless if the athletes does not need it as the body naturally produces, weight gain if too much is used.