Dietary requirements in sport
- Created by: KatieHe
- Created on: 18-03-17 15:03
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- Requirements
- Dietary requirements depend on the intensity and duration of the exercise period
- Diet is tailor made to suit the needs of the individual
- Carbohydrate requirements
- Glycogen is the most important and most valuable food for any type of exercise
- Obtain 60-70% of daily energy intake from CHO
- The longer the duration of the activity, the greater the % of CHO intake
- In activity lasting more than 90 mins, e.g marathon running, dietary manipulation techniques, such as carbo-loading
- Carbo-loading will increase muscle glycogen stores to above normal levels
- In activity lasting more than 90 mins, e.g marathon running, dietary manipulation techniques, such as carbo-loading
- Before & after exercise
- Before exercise, unrefined, low glycemic foods
- Such as acidic fruits (Apples, pears & oranges) and vegetables
- Simple carbs
- After exercise, rapid CHO replenishment, high glycemic index
- Such as bananas brown rice, pasta and wholemeal bread
- Complex carbs
- Before exercise, unrefined, low glycemic foods
- Protein requirements
- Physically active people need more protein than inactive people
- Need higher protein intake to compensate for increased muscle breakdown that occurs after intense exercise
- Protein also required to build new muscle cells (known as muscle hypertrophy)
- In strength and power based activities, additional protein is recommended
- Physically active people need more protein than inactive people
- Fat requirements
- Fat intake should be restricted, unless additional body mass is required
- For example sumo-wrestlers
- Unsaturated fats preferred to saturated fats
- Fat intake should be restricted, unless additional body mass is required
- Vitamin and mineral requirements
- Intake of daily-recommended fresh fruit and vegetables
- Hydration & electrolyte balance
- Use of isotonic drinks, such as red ball, prior to competition
- Increase alertness and maintain rehydration
- Replenish fluid lost and maintain a suitable body temperature
- Longer the exercise period, the more fluid required
- Water compromises 60 % of total body mass it is important water balanced is maintained
- Use of isotonic drinks, such as red ball, prior to competition
- Before an exercise period
- Food should be eaten 3-4 hours prior to completion so it is well digested and absorbed into the main bloodstream
- Meal needs to be high in CHO, low in fats and moderate in fibre to aid digestive system
- Dietary requirements depend on the intensity and duration of the exercise period
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