How can nutrition and recovery strategies affect performance - created from Mind Map

Nutritional considerations:-Pre-performance, including carb loadingType-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 recommendedAmount of food-Too much causes discomfort and anxiety can affect this also-Depends on type of activityWhen 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 ratesElectrolytes-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 

Supplementation:Supplements are taken because some athletes believe them to enhance performance.-Vitamins: -inorganic compounds -if vitamin capsules are taken that provide 100% of daily requirements, they may have some effect-too many can be dangerous (the body can store vA&D excessively, causing muscle & joint pain and headaches. Overdose of vA causes nausea, loss of appetite, fatigue and skin dryness)-Normal diet is recommended instead unless abnormal diet/poor healthMinerals: -inorganic substances -iron is found in haemoglobin, a lack of this effects performance due to a lack of O2 being transferred-sports anaemia (lack of energy and general fatigue) is experiences in early stages of heavy training programs with no gradual progress into program and a lack of a balanced diet.  -caused by either low levels in iron or body's use of protein.  -it is found in green veggies and red meat. -people at a higher risk of deffiency:    -endurance athletes (sweat loss)   -females (menstruation)   -teen boys (growth spurts) -Osteoperosis- deterioation of bones from 20's onwards. Calcium prevents -Protein-In favour of body builders, weight lifters and strength athletes-Can be natural/synthetic in powder/fluid/solids-Belief they increase muscle size due to building qualities -Primary role: growth, repair, maintenance of functions, helps hormone production etc-From fish, chicken, red meat, cheese, cereal-Average person consumes 150% of recommended intake-Most people don't benefit from protein except strength & endurance athletes-Too much causes increase of calcium excreted + possible weight gain due to high fat foods-Caffeine-improves alertness and improves concentration-diuretic-Has ergogenic acid (believed to improve performance) properties as it can convert fat stores to free, fatty acids which are easy to use as fuel-Believed to be glycogen sparing-Creatine products-Average diet: 1gm -Supplementation is supported as it cannot be stored in the body-Had little effect on performance; use can increase creatine levels in muscles by 20-30%-Excessive amounts causes weight gain and renal disease -Enhances muscle hypertrophy

Recovery strategies-Aim: to ensure the athlete resumes normal training within the time frame of their program-Active rest is the most beneficial form of recovery-Muscles repair and rebuild, energy levels are restored-Prevents overtraining -Adaptions occur quicker by using proactive recovery strategies-Short term recovery (immediately after training): cool down, low intensity exercise to remove lactic acid and promote soft tissue repair -Nutrition- replacement fluid-Long term recovery (between training sessions for a regular training program) involves healthy eating and to avoid weight gain-Physiological strategies:-Focuses on two elements, the removal of metabolic by products + nutritional plan to replace lost fluids and energy rich nutrients -cool down:   -gradually reduces heart rate and metabolism to normal  -not doing this can result in blood pooling, dizziness, lactic acid presence (causing stiffness and soreness), spasms, cramps.  -5-10mins of cool down.   -static stretching -hydration:  -dehydration is categorised by pulse rate, body temp, blood pressure..-Neural strategies: -aim: to relax muscles that have been damaged or fatigued -hydrotherapy:  -use of water to relax/soothe pain/assist metabolic activity  -provides support  -steam rooms, spas, underwater massage, heated swimming pools  -active exercise in pools reduces risk of injury (e.g. landing from jump due to supportive environment -massage:  -mental relaxation, releases tension, relieves swelling, eliminates toxic by-products, promotes flexibility, prepares athlete at for next training session.  -rehabilitation massage: focus on injuries (bruises, cramps, ligament repair, damaged tissue...)-Tissue damage strategies:-short term- soreness-long term-muscle tears -cryotherapy: cooling to treat injury and quicken recovery, e.g. ice slows down tissue inflammatory -ICER is used to treat injuries-apply ice with damp cloth on and off for 10 minutes for 40 mins. Repeat for up to 2 days.-ice baths (used for endurance events [and rugby due to contact and injury]) are used for short periods. Dilates blood vessels, allowing more blood to reach muscles; thus increasing recovery time.-Psychological strategies:-different methods for different individuals-must focus on process, not outcome with positive mindset -relaxation:   -recovers concentration, motivation and decreases anxiety   -such as listening to music, watching tv, reading...   -social activities like light cross-training/golf

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