Sports Nutrition
- Created by: Stephers
- Created on: 30-04-14 21:05
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- Sports Nutrition
- Carbohydrates
- Complex carbohydrates are nutrient-dense, filling and low in fat
- Eg. Bread, pasta, rice, beans
- Eat high carbohydrate, low fat foods before (2-3 hours) and after exercise (snack)
- Glycogen stores in the muscles and liver store carbohydrates and once used muscles can't work effeciently
- Three days before an endurance event you should start 'carbohydrate loading' to ensure enough in stores and maximise performance
- Complex carbohydrates are nutrient-dense, filling and low in fat
- Fluid Balance
- Before, during and after-lost through sweat
- Fluid balance in the blood
- Athletes > 6-8 glasses per day
- Sports drink-high levels of sugar and salt-dental caries and weight gain
- Energy
- Depends on intensity, duration, frequency and type
- Also depends on gender, age, level of fitness and body fat stores
- Hydration
- Hypotonic
- Less concentrated than body fluids-absorbed quickly
- Hypertonic
- More concentrated than body fluids-don't prevent dehydration
- Isotnic
- Same concentration as body fluids
- Hypotonic
- Protein
- Growth and repair
- Eg. meat, fish, poultry, eggs, dairy, beans, pulses, quorn, tofu and nuts
- Need protein to gain muscle-weight lifting/ marathon runners
- Control carbohydrate so protein isn't used
- Growth and repair
- Fat
- High intake makes it difficult to meet carbohydrate requirements
- Monitor saturated fat intake
- Affects weight management
- Vitamins and Minerals
- Varied diet = good range
- B group important for energy release
- Eg. fortified cereals, meat, dairy, eggs, pulses, green leafy vegetables
- Vitamin C to help absorb iron
- Red Blood Cells-transport oxygen around the body
- Calcium builds towards peak bone mass and stronger skeleton
- Iron
- Iron needed for blood lost through menstruation
- Red Blood Cells carry oxygen - great effect on performance
- Carbohydrates
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