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Sports Science-Sports nutrition
Terms in this set (28)
Substance that provides essential nourishment to MAINTAIN LIFE
Used to manufacture body proteins that have important structural and functional roles
effects of Dehydration
-Impairs body's ability to regulate heat
-Increases perceived exhaustion
-Reduces mental function
What % of hypo hydration decreases peformance
What is fluid loss affected by?
Genetics- Some people sweat more than others
Body Size- larger athletes need more water
Fitness- Fitter people sweat earlier in exercise
Environment- Sweat more in hot/humid conditions
Exercise Intensity- Sweat losses increase
What is each kilogram of body weight lost during exercise equivalent to in fluid loss?
What can excessive fluid intake cause
When is fluid intake enhanced? (3 things)
- cold, below 15 c
Disadvantages of cordial, juice, soft drink ect.
-Can slow down gastric emptying
- happens when carbs are higher then 10% and low in sodium
What do you look for in a sports drink?
- 4-8% CHO
What does digestion time depend on?
depends on the type and quantity of the food
3 foods suitable 3-4 hours before exercise?
-Baked beans on toast
-Cereal and milk
-Fruit salad with yoghurt
3 foods suitable 1-2 hours before exercise?
-Cereal and milk
3 foods suitable less than an hour before exercise?
what does low glycemic index (LOW GI) cause?
causes a slower, sustained release of glucose into the blood
what does high glycemic index (HIGH GI) cause?
causes a rapid, short lived rise in blood glucose
Advice for people to nervous to eat?
Figure out what works for them
What is carb loading?
Strategy involving changes to TRAINING and NUTRITION that can maximise muscle glycogen (carb) stores prior to endurance competition
A process used in nutrition to enhance performance
How much can carb loading improve glycogen stores?
Can improve performance over a set distance by 2-3%
Who should carb load?
Anyone exercising for more than 90 minutes
How do you carb load?
-1-4 days of exercise taper
-While following a high carb diet ( 7-12 g/kg)
Common mistakes while carb loading? (3)
Failing to rest 1-4 days before comp
Failure to eat enough
Fear of weight gain
Why do people gain weight after losing it during dieting
- Dieting may cause binging
- Dieting reduces the metabolic rate which means the more you restrict intake, the harder it becomes to lose weight
Why might an athlete want to lose weight? (4)
-Decrease amount of weight being transported
-Improve power to weight ratio
-Make weigh in requirements
why might weight loss have a negative effect on performance? (3)
-Loss of coushining and insulating
-inadequate intake of important nutrients
-Loss of enjoyment of eating/dining
Why is adequate protein important?
adequate proteing (1.2-3 g/kg) is important for atheletes trying to gain muscle mass
what can happen to excess protein?
the protein will become OXIDISED as an energy source and contribute to body fat
TO increase muscle mass, why is both carb and protein recommended immediately after a sesh?
Helps optimise gains by increasing production of anabolic hormones, reducing protein breakdowns and supplying amino acids for proteins
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