How can nutrition and recovery strategies affect performance?
How can nutrition and recovery strategies affect performance?
54. Why is a well balance training diet essential for an athlete?
A well balance training diet is essential for an athlete. Good diet and nutrition can enhance sporting performance. Carbohydrates should form the basis of the sportsperson’s diet. For most athletes, a varied healthy diet will provide vitamins and minerals, as well as protein, to promote growth and repair of muscle tissues. Adequate fluid intake is essential to help performance and prevent dehydration.
55. What are the relative recommended percentage of CHO, Fats and Protein for
a.) Athletes
b.) Non-athletes
56. What are the pre-performance recommendations for an athlete?
A pre-performance routine is a consistent procedure that athletes use to prepare themselves for competition. It is recommended that athletes must time their carbohydrate intake, a substantial amount of carbohydrate (200–300g) in the 2–4 hours prior the event. The carbohydrate foods most suited to pre-exercise eating are low-fat, low-fibre and low to moderate in protein; these are less likely to cause gastrointestinal upset. Liquid meal supplements (such as a protein shake) or carbohydrate-containing sports bars (such as PowerBar Performance Bar) can be useful for athletes who suffer from pre-event nerves or have an unpredictable pre-event timetable
57. What is a carbohydrate loading? Explain the process.
Carbohydrate loading is a strategy involving changes to training and nutrition that can maximise muscle glycogen (carbohydrate) stores prior to endurance competition. This diet typically involves a 3-4 day 'depletion phase' involving 3-4 days of hard training plus a low carbohydrate diet. This depletion phase was thought to be necessary to stimulate the enzyme glycogen synthesize. This was then followed immediately by a 3-4 day 'loading phase' involving rest combined with a high carbohydrate diet. The combination of the two phases was shown to boost muscle
54. Why is a well balance training diet essential for an athlete?
A well balance training diet is essential for an athlete. Good diet and nutrition can enhance sporting performance. Carbohydrates should form the basis of the sportsperson’s diet. For most athletes, a varied healthy diet will provide vitamins and minerals, as well as protein, to promote growth and repair of muscle tissues. Adequate fluid intake is essential to help performance and prevent dehydration.
55. What are the relative recommended percentage of CHO, Fats and Protein for
a.) Athletes
b.) Non-athletes
56. What are the pre-performance recommendations for an athlete?
A pre-performance routine is a consistent procedure that athletes use to prepare themselves for competition. It is recommended that athletes must time their carbohydrate intake, a substantial amount of carbohydrate (200–300g) in the 2–4 hours prior the event. The carbohydrate foods most suited to pre-exercise eating are low-fat, low-fibre and low to moderate in protein; these are less likely to cause gastrointestinal upset. Liquid meal supplements (such as a protein shake) or carbohydrate-containing sports bars (such as PowerBar Performance Bar) can be useful for athletes who suffer from pre-event nerves or have an unpredictable pre-event timetable
57. What is a carbohydrate loading? Explain the process.
Carbohydrate loading is a strategy involving changes to training and nutrition that can maximise muscle glycogen (carbohydrate) stores prior to endurance competition. This diet typically involves a 3-4 day 'depletion phase' involving 3-4 days of hard training plus a low carbohydrate diet. This depletion phase was thought to be necessary to stimulate the enzyme glycogen synthesize. This was then followed immediately by a 3-4 day 'loading phase' involving rest combined with a high carbohydrate diet. The combination of the two phases was shown to boost muscle