Nutritional considerations:

-Pre-performance, including carb loading
Type
-Foods high in fat, protein and fibre for long before the event
-Liquid meals when taken at the right time.
adequate sources of nutrition and hydration
-Complex carbs are good as they gradually release energy
-Experimentations with food, not recommended

Amount of food
-Too much causes discomfort and anxiety can affect this also
-Depends on type of activity

When to eat
-3-4 hours prior for high carb meals
-1-2 hours prior for snacks or liquid meals
-1 hour of less prior for carb-based drinks or glucose

Hydration
-Should be hydrated days prior especially for long endurance activities (can increase body weight)

Carbohydrate loading
-D: the technique of loading the muscles with glycogen in prep for high endurance activities more than 90 mins
-Average glycogen levels in muscles are 100-120mmol/kg.
-Delays muscles running out of glycogen for up to an hour or more (thus delaying fatigue)
-The original method of this was to train hard with restricted carbs, then to take large amounts of carbs prior event. This caused the problem of athletes having low levels post depletion stage of glucose earlier. And in some extreme cases, some athletes were unable to completely recover stores after the event.
-This is only for long endurance activities
-Saturation of glycogen is achieved by:
-a balanced diet high in carbs (7-12gms/kg of body mass)
-tapering -a period immediately before competition when volume intensity of training is reduced. This happens 2-4 days prior.
-The ability to store glycogen will be better in trained athletes.
-Increases performance by 2-3%.
-Athletes must fully understand this concept to apply it successfully

-During performance
-Carbs, electrolytes and hydration needs to be maintained. The level that needs to be consumed depends on:
-humidity (below 90%) and heat (below 30 degrees)
-duration
-intensity
-clothing
-individual sweat rates

Electrolytes
-salts and minerals essential for body function that are lost through perspiration

Nutritional considerations
-aim is to conserve muscle glycogen maintain glucose levels
-carb supplementation (such as energy drinks) can prevent depletion of glycogen for up to 30 mins
-only needed for aerobic training
-regular hydration- 200-300mL every 15-20mins (-water/low carb drinks (8% glucose max as others digest slower) are suitable
-wear clothing that 'breathes'
-avoid excess fat, salt and alcohol as they act as diuretics

-Post-performance
-aims to return body to normal as soon as possible which is best achieved through proactive recovery; by immediate and refuelling until completely recovered (8-12hrs post event)
-carb intake of 50-100gms (1st 2hrs), 50-75gms (every 2hrs) until 500-600gms has been consumed.
-best way to recover is by eating high carb foods quick:
-eat high GI foods (glycemic index- a ranking system for carbs based on how they affect blood sugar levels)
-rehydrating
-active rest enhances manufacture of red blood cells, new proteins and cellular components

	Created by shaycrystal4 almost 11 years ago

	Copied to Note by shaycrystal4 almost 11 years ago

PDHPE (Factors Affecting Performance) Note on How can nutrition and recovery strategies affect performance - created from Mind Map, created by shaycrystal4 on 01/02/2014.