Activity 1: (Pre-test Questions)

Answer the following questions

a) What specific changes do you make to your dietary intake to account for increased physical activity?

b) What are the specific reasons for each of these changes?

Nutrition is a major influencing factor on an athlete's performance, and on their successful recovery. If the body can draw on the nutrients  it requires when it requires them, an athlete has a significantly higher chance of optimal performance and recovery.

Activity 2:

1 minute - True or False Quiz

Complete the following true or false quiz on Food and Nutrition 

a) Nutrients are required to sustain life T F 

b) Food is important to all human beings T F 

c) Breakfast is the least important meal of the day T F

d) Our bodies can function without water T F 

e) Carbohydrates are found in large quantities in meat T F 

f) There are two types of fats - saturated and unsaturated T F 

g) Protein is found in all animals products including milk T F 

h) Minerals include iron and sodium T F 

i) Are you still paying attention :)  T F

 j) Good food choices help us concentrate throughout the day T F

 k) Most people do not need to participate in any physical activity T F 

l) Fats are our major source of energy and should be consumed in very big quantities T F 

m) Not enough calcium from dairy products can result in brittle bones T F 

n) Vitamin D is the only vitamin that we can get from exposure to the sun T F 

o) Vegetarians are never healthy people because they make poor food choices T F 

p) A vitamin is a mineral T F 

q) Adequate food and nutrition is required to maintain growth T F

 r) Diet related diseases could result from too much food T F 

Pre-Performance (notes)

Changes to an athlete's regular diet may be necessary in the days and hour leading up to an intense training session and competiton. This is to ensure the required fuel reserves are full and the athelte is well hydrated. Knowing what and how much to eat, as well as when to eat, will enable the body to perform intense physical activity.

• A meal consumed 3-4 hours before the event should be rich in low GI and complex carbohydrates found in bread, pasta and potatoes (ie. carbohydrates that allow for a slow release of energy, which is importnant for endurance events)

• Between 1-2 hours before the event, a small snack should be consumed (eg fruit or cereal bar)

• 2-3 hours before the event, the athlete should consume 500-600mL of fluids (eg eater and sports drinks), and a additional 200-300mL right before the event.

Application 1:

Fluid — who needs it?

Read the snapshot ‘Fluid — who needs it?’, then discuss the variables that would make the fluid replacement plan for an untrained 100 metre swimmer different from that of a trained marathon runner. (This would be a typical HSC examination question)

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Fluid— who needs it?

"Don’t get into the habit of eating or drinking in a marathon race: some prominent runners do, but it is not beneficial" JE Sullivan, 1909

Fortunately, sports science has progressed a long way since then and we now know that the regular ingestion of fluids is essential for sporting performance.

Hypohydration (total body water below normal) impairs the body’s ability to regulate heat, resulting in increased body temperature and an elevated heart rate. Perceived exertion is increased, causing the athlete to feel more fatigued than usual at a given work rate. Mental function is reduced, which can have negative implications for motor control, decision making and concentration. Gastric emptying is slowed, resulting in stomach discomfort. All these effects lead to impairment in exercise performance. Most types of exercise are adversely affected by hypohydration, especially when they are undertaken in hot conditions, and negative effects have been detected when fluid deficits are as low as 2 per cent (i.e. a deficit of 1.2 litres for a 60-kilogram athlete).

The good news is that by drinking regularly during exercise, athletes can prevent declines in concentration and skill level, improve perceived exertion, prevent excessive elevations in heart rate and body temperature, and improve performance — good justification for every athlete and coach to make fluid replacement a key priority during training and competition.

How much should athletes drink during exercise?

Fluid requirements vary remarkably between athletes and between exercise situations. Fluid losses are affected by:

• genetics — some people innately sweat more than others

• body size — larger athletes tend to sweat more than smaller athletes

• fitness — fitter people sweat earlier in exercise and in larger volumes

• environment — sweat losses are higher in hot, humid conditions

• exercise intensity — sweat losses increase as exercise intensity increases.

It is impossible to prescribe a general fluid replacement plan that will meet the needs of all athletes. Fortunately, athletes can easily estimate their own fluid requirements by weighing themselves before and after exercise sessions. Each kilogram of weight lost is equivalent to one litre of fluid. Adding on the weight of any fluid or food consumed during the exercise session will provide an estimate of total fluid loss for the session. For example, an athlete who finishes an exercise session 1 kilogram lighter and has consumed 1 litre of fluid during the session has a total fluid loss of 2 litres . . .

Once an athlete’s individual sweat losses are known, a plan can be prepared to help the athlete achieve better fluid replacement in subsequent exercise sessions. Fluid replacement plans will differ according to the athlete and the opportunities for drinking during the sport. However, where possible it is better to begin drinking early in exercise and adopt a pattern of drinking small volumes regularly rather than trying to tolerate large volumes in one hit. Most athletes can tolerate 200–300 millilitres every 15–20 minutes but tolerance will vary according to the exercise intensity.

How much do athletes actually drink?

Typically, athletes replace 30–70 per cent of sweat losses during exercise. Fluid replacement is an issue for all sports, including those such as swimming and water polo conducted in wet environments, and sports conducted in air conditioned stadiums . . . 

What should athletes drink?

Research shows that fluid intake is enhanced when beverages are cool (~15ºC), flavoured and contain sodium. This makes sports drinks an ideal choice during exercise. Sports drinks are not gimmicks. They are legitimate products that are well researched and proven to improve fluid intake and performance. A lot of science has gone into developing the flavour profile of sports drinks so that they encourage fluid intake during exercise. In addition, sports drinks contain carbohydrate at a concentration (4–8 per cent) that allows refuelling to take place during exercise . . .

Water is still a suitable option during exercise. However, water drinkers need to be aware that water does not stimulate fluid intake to the same extent as sports drinks. Drinking to a plan is therefore crucial when drinking water. Don’t rely on thirst . . .

Summary of fluid guidelines

• Begin each exercise session in fluid balance. This requires drinking regularly throughout the day leading up to training or competition. Have a drink with all meals and snacks.

• Immediately before exercise commences, consume 200–600 millilitres of fluid.

• Develop a plan for fluid intake for all exercise sessions longer than 30 minutes. Aim to match previous fluid losses as closely as possible (within 1 per cent of body mass). Take into account all the opportunities within the sport.

• Begin drinking early in the exercise session and continue to drink small amounts regularly. Sports drinks or water are the best options.

• Replace any residual fluid deficit after exercise. You will need to drink 150 per cent of any fluid deficit in the 4–6 hours after exercise to account for ongoing sweat and urinary losses. When fluid losses are high and/or rapid rehydration is required, sodium replacement may be required. Sports drinks, oral rehydration solutions and salty foods can all contribute to sodium replacement . . .

During Performance (notes)

Nutritional considerations are different for each athlete as they depend on the type of physical activity they the athlete is participating in, as well as the duration and intensity of the work, the climate they're in, and the rate at which they sweat.

Nutritional requirements during performance include the need to maintain hydration and for extended periods of exercise, taking opportunity to replenish blood glucose levels.

During performance an athlete needs to maintain hydration. Hydration aids performance and dehydration hinders performance, decreasing concentration and reducing the body’s ability to function. All athletes sweat at different rates during performance, but it is recommended that they drink around 1L spread throughout every hour of activity. The more frequent this consumption the better, so a marathon runner might drink some water every 5 min, while a rugby player may drink every 10 min depending on the events on the field and stoppages.

Athletes can also assist their performance by consuming some sugars often provided in sports drinks such as Gatorade or Powerade during performance. These drinks provide additions glucose that goes into the blood and is transported to the muscle for use in either the aerobic or lactic acid energy systems. This delays fatigue in these systems because it spares muscle glycogen to be used later in performance. Consuming sugar during competition also allows for higher intensities to be maintained for longer during performance.

The salts in sports drinks help the body to hold fluid and replace the salt lost through sweat production. Salts lost through sweat include, sodium and potassium. Salt in blood helps to retain fluid, particularly preventing fluid loss through excrement, requiring water to remain in the blood and not be filtered out by the kidney tot he bladder.

Activity 4:

a) Outline the dietary requirements of an athlete during performance when competing for less than 60 minutes.

b) Outline the dietary requirements of (YOUR SELECTED ATHLETE from the start of the unit) during performance of their specific sport.

A little story for you:

Prior to playing Touch in the World Cup last year in Malaysia (as a very old athlete)....they made us complete a sweat survey and then individaully wrote every athlete a personal fluid replacement program for the duration of the tournament.

See email and survey below:

Dear World Cup Player,

 In preparation for the upcoming World Cup tour TFA have enlisted the help of an Exercise and Sport Scientist to help us better prepare and recover during the tournament. 

One of the many things we will be doing is a Sweat Survey. The primary purpose of the survey is to ascertain who are the heavy sweaters in each team to then provide you with some education around why you should undertake a hydration plan during the tournament. After you complete the survey we will then be able to supply you with an individualised hydration/nutrition plan for the tour. This plan will set out when you should be hydrating and the various methods you can use including easy supplements to take like vitamin B tablets. We cannot highlight enough how important planning for the heat and humidity will be on this tour and our adherence to hydration and proper recovery procedures. 

 Can you please click on the link below and complete the survey asap. It only takes two minutes to complete. 

2019 World Cup Sweat Survey  - check it out but DON'T submit it at the end :)

Post - Performance (notes)

A post-performance nutritional plan aims to return the body to its pre-event state as quickly as possible, enabling full training to resume in preparation for the next phase of competition. This is best achieved through proactive recovery, which emphasises immediate refueling and rehydration which continues until a pre-event state is obtained. This means that refueling and re hydration begin immediately and continue for 8–12 hours following the performance. This enables optimisation of body repair and regeneration processes. 

The best way to recover is to act quickly and eat food with high carbohydrate content. 

This is best achieved by:

• immediately replacing depleted muscle and liver glycogen stores. An intake high in carbohydrate and inclusive of food and drinks with a high glycemic index (GI) is most beneficial. The glycemic index is a ranking system for carbohydrates based on how they affect blood sugar level. 

• rehydrating to replace fluid and electrolytes lost during the event. A program for rehydration requires special fluid intake (water/carbohydrate solutions of five to eight per cent) in quantities larger than normal as voluntary fluid intake in response to thirst is insufficient in the initial stages of recovery. Some researchers suggest consumption of up to 150 per cent of fluid losses to enable full recovery.

• active rest that enhances the manufacture of red blood cells, new proteins and specific cellular components damaged by stress-related movements.

Application 2:

Visit the following website: Sports Dietitians Australia

 https://www.sportsdietitians.com.au/factsheets/ 

1. Choose a sport from the list under the section "Food for Your Sport"

2. Pretend you are part of the coaching staff associated with this sport- at an elite level. 

3. Create a short 3 minute presentation for you team highlighting the following topics

 - What a training diet for your sport should look like

 - Hydration needs specific for your athletes

 - Eating before a game, during the competition and the importance of a specific post match recovery.

4. Be creative in your presentation. Don't just read straight from this website...this is to be used as a guide and to increase your understanding with a direct link to a particular sport. This activity provides an opportunity for you to apply your knowledge.

5. This task will be turned in and you will receive feedback.

Vitamins (notes)

Vitamins and minerals are organic compounds found in high concentrations in fruit and vegetables. 

Though they are all needed for proper bodily function, there are a few that are important for performance.

The important vitamins are: B vitamins, vitamin D, C, E and beta-carotene.

• B vitamins are a group of vitamins that optimise energy production as well as the building and repair of muscle tissue. B vitamins are also vital in red blood cell production.

• Vitamin D is needed for adequate calcium absorption and promotes bone health. It also helps regulate the homeostasis of the nervous system and skeletal muscle.

• The antioxidants (Vitamin C, E and beta-carotene) help protect cell membranes from oxidative damage. More antioxidants are needed because exercise increases oxygen consumption, which increases oxidative damage.

Minerals (notes)

Minerals are inorganic substances found in the body that are necessary for it to function adequately. 

Like vitamins, minerals belong to the group of micronutrients that are essential for the body to function properly, but do not provide energy. Iron and calcium are the two minerals that are most commonly deficient in athletes, and inadequate supplies will affect performance and contribute to health problems.

The minerals vital to performance are: Iron, Zinc, Magnesium, Potassium, Sodium, Chloride, and Calcium.

Supplementation of these micronutrients is only needed when adequate amounts are not gained through a regular diet

Activity 1: (use these as your notes too)

Research and match the mineral with the correct role it plays in the body.

Minerals:     Iron, Zinc, Magnesium, Potassium, Sodium, Chloride, and Calcium.

Roles:

___________ is required for bone repair, growth and development, but is also a vital nutrient for muscle contraction and nerve conduction (transmission of message). Calcium and Iron are particularly important for female athletes, as they are more likely to be deficient in both.

___________  is required for the growth and repair of muscle tissue.

________, _________ and ________ all play an important role in neural transmission. Sodium is critical, especially as it is lost during exercise through sweat. Sports drinks often help replace Sodium and Potassium

___________  is required for muscular contraction and plays a role in glycolysis. A deficiency in magnesium causes an increased requirement for oxygen for submaximal output.

___________ is the most important as it gives haemoglobin and myoglobin their shape allowing transportation of oxygen around the body and in the muscle. Without enough Iron, there will not be enough oxygen to maintain the higher intensities that would normally use the aerobic energy system. The lack of oxygen will also negatively affect the recovery times of the anaerobic systems and delay recovery after performance.

Protein (notes)

Protein supplements have had strong favour with weight-lifters, body builders and strength athletes for a long time. These supplements may be natural or synthetic and available in powder, fluid or solid formulations. Many athletes believe that protein supplements are important because of their muscle building qualities, with higher intake positively affecting muscle size. This belief stems from the accepted role of protein in the body.

Protein’s primary importance to the body is its structural role in holding the cells together and in the growth, repair and maintenance of body tissue. It also has a functional role in hormone production and nervous system transmissions. Protein is composed of various types of amino acids. It can be a source of energy under extreme conditions, when carbohydrate and fat supplies are in very short supply or exhausted. Most people need to consume about one gram of protein for each kilogram of body weight. Well-balanced diets containing fish, chicken, red meat, cheese, breads, cereals and some types of bean contain ample protein.

It is well established that the general population consumes protein in proportions higher than required for general health maintenance. In the average Australian diet, 12 to 15 per cent of the recommended intake should consist of protein. Studies indicate that this level is easily achieved, with most people attaining 150 per cent of the recommended intake. Athletes, because of their high energy usage, may consume amounts in excess of this.

On the whole, research supports the idea that most athletes do not need or benefit from protein supplementation. 

Furthermore, excess protein can negatively affect health. High amounts of protein can increase the amount of calcium excreted in the urine and possibly contribute to osteoporosis. Unlike carbohydrates that can be stored in the body, excess protein must be eliminated. The processing and filtration of additional urea can interfere with kidney function. Diets high in protein such as those containing large amounts of meat and dairy foods can contribute to obesity as a result of their high fat content. Of concern also is the fact that they may replace important foods such as fruits and vegetables, which provide both energy and most of the essential nutrients.

Caffeine

Activity 2:

Caffeine and Performance

Research information on caffeine and health, including its effects on physical performance. Summarise the pros and cons associated with caffeine use to improve physical performance.

Creatine Products (notes)

The body has two sources of creatine — production by body cells and food intake, particularly from meat. Food intake in a normal diet accounts for about one gram of creatine per day. It is in the muscle that creatine is converted to creatine phosphate and thereafter assists in the resynthesis of ATP. It is therefore important in making energy available to sustain short duration explosive activity such as weight-lifting and sprinting. Because creatine cannot be stored in the body, the idea of supplementation is supported by many athletes, particularly those who are involved in predominantly anaerobic programs.

While manufacturers of creatine products continue to market its performance enhancing properties, including increasing strength, delaying fatigue and burning fat, many researchers have found little, if any benefit. For instance, there is no evidence so far to support the claim that fat metabolism is improved. The body is unable to store excess amounts of creatine so supplementation has little effect on athletes who already consume high amounts of protein.

Much is still inconclusive in regard to creatine supplementation. While there may be some benefits in assisting some anaerobic based activities, little else may be gained from consumption. While there is probably no harm in small doses for exercising athletes, larger doses of creatine may have health risks including the possibility of developing renal disease. 

Activity 1:

Think back to a time when you were extremely sore and feeling fatigued after strenuous exercise.

1. What did you do to alleviate this and promote faster recovery?

2. What else do you think could have helped?

3. Consider a sport such as football or basketball and make a list of the reasons why athletic recovery is now given so much emphasis.

AIS Recovery Centre    AIS Cold Water Emersion    Scott Pendlebury Recovery

• Active rest is still regarded as the most beneficial form of recovery. 

• Rest allows both physiological and psychological revitalisation to take its course. 

• During rest, muscles repair and rebuild while energy and fluid levels are restored to pre-event levels. 

• Recovery is important to avoid symptoms of overtraining that may be evident in feelings of staleness, lack of interest and an inability to put in effort despite wanting to do so. 

• Short-term recovery refers to the period immediately following training, game or performance. 

• Short-term recovery requires activities such as cool-down following training, together with low intensity exercise to promote soft tissue repair and disperse lactic acid. 

• The nutritional component of this period of recovery is characterised by replacement of fluid and energy supplies as quickly as possible.

• Long-term recovery refers to recovery between competitions or following periods of peaking where the body needs to be rested from the demands of regular training. 

• Long recovery periods are part of the annual plan in advanced training programs. 

• An example is rugby league footballers having an extended break from training in the period following the grand final. 

• Nutritional goals for long-term recovery relate to a continuation of healthy eating practices and avoidance of weight gain despite lower activity levels.

Recovery strategies can be categorised as physiological, neural, tissue damage or psychological. Elite athletes use a range of strategies designed to enable them to resume full training in the shortest possible time.

Activity 3:

1. Create a table with four columns titled: 

Physiological     Neural    Tissue Damage    Psychological 

Place each of the following examples of recovery strategies into the correct column.

• Ice baths

• Listening to music

• Underwater massage

• Cold water immersion

• Watching a movie

• Meditation

• Centred breathing

• Swimming

• Hydrotherapy

• Swedish massage

• Progressive muscular relaxation

• Visualisation

• Tender point massage

• The use of ice packs

• Beach water session

• Cryotherapy

2. Research two strategies you know little about from the list above.

a) Outline are the main features of each type of recovery strategy.

b)  Explain the proposed benefits of each type of recovery strategy.

c) What research/evidence exists about each type of recovery strategy?

Revision test for 

Critical Q 3: How can nutrition and recovery strategies affect performance?

1. What does tapering refer to?

a) Bandaging an injury prior to performance 

b) A period just before competition when the volume and intensity of training is reduced

c) Increasing carbohydrate intake prior to performance

d)A period after performance when the volume and intensity of training is reduced

2. Which of the following best describes the glycaemic index?

a) It ranks carbohydrates from most effective to least effective.

b) It ranks proteins from least effective to most effective. 

c) It refers to the level of glycogen stored in the body.

d) It ranks carbohydrates based on how they affect blood sugar level.

3. Who is least likely to be at risk of iron deficiency? 

a) Athletes who compete in power events

b) Athletes who compete in endurance events

c) Athletes who are vegetarian

d) Female athletes

4. What is the primary role of protein in the body?

a) Maintains bodily functions

b) Holds cells together and assists in growth and repair of body tissue

c) Enhances muscle recovery

d) Acts as a main fuel source for aerobic performance

5. In which of the following might creatine improve performance? 

a) Marathons

b) Long distance swimming

c) Weight lifting

d) All types of activity

6. In which option are all items complex carbohydrates?

a) Watermelon, lollies, porridge

b) Breads, rice, grains, pasta, fruits

c) Meat, fruit, pasta

d) Dairy, pulses, pasta

7. What type of foods and liquids should mainly be consumed after a performance? 

a) High GI carbohydrates, protein, water

b) Low GI carbohydrates, protein, water

c) High GI carbohydrates, fats

d) Low GI carbohydrates, fats, protein

8. A recovery strategy that is most useful for removing metabolic by-products from the body is:

a) An effective warm-up

b) An effective cool-down

c) Avoiding a cool-down

d) Meditation

9. Carbohydrate loading can improve performance in endurance events. 

     True or false? 

10. Athletes should not consume any food or drink 3–4 hours prior to performance. 

    True or false? 

An athlete should not wait until thirst develops before replenishing lost fluid.     True or false? 

11. Supplements may be of little value if the diet is already well balanced in terms of nutritional requirements. 

   True or false? 

12. Caffeine improves performance in short-term, high-intensity activities such as sprinting. 

  True or false? 

13. Caffeine assists ‘glycogen sparing’, allowing effort to be sustained for a longer period of time. 

  True or false? 

14. An ergogenic aid is a substance or practice that improves, or is believed to improve, physical performance. 

  True or false? 

15. Massage and hydrotherapy are examples of neural recovery strategies. 

  True or false?