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Diet & Athletic Performance
Noadswood Science, 2012
Diet & Athletic Performance
To understand how diet can aid athletic performance
Wednesday, April 19, 2023
Food Groups
What are the 7 food groups? Carbohydrates Fat Protein Vitamins Minerals Fibre Water
Essential?
Nutrients are found within different foods, and they all play important roles within the body
Nutrient How the body uses it Food sources it is contained in
Carbohydrate To provide energy Cereals; bread; pasta; potatoes (sugars and starch)
Protein For growth, making new cells and repair of our bodies
Fish; meat; eggs; dairy products
Fat To provide energy, as a store of energy & for insulation
Butter; oil; nuts
Minerals Needed in small amounts to maintain health
Salt; milk (calcium); liver (iron)
Vitamins Needed in small amounts to maintain health
Dairy foods; fruit; vegetables
Fibre To provide roughage to help keep food passing through the gut
Vegetables; bran; wholemeal bread
Water Needed by cells and for body fluids Fruit juice; milk; water(!)
Endurance
In endurance sports it is crucial to build up a store of carbohydrates – specifically before competing athlete’s want to maximise the amount of glycogen stores in the muscles…
To aid this they will control their diet very specifically, increasing the amount of complex carbohydrates they eat (bread, pasta rice etc…)
Power
Other athletes will concentrate on a diet high in protein – this will build up their muscles for strength…
Muscle Strength
A diet high in protein will help build up muscles – baseline measurements of the strength of muscle uses the grip test method
A hand grip dynamometer can be used to measure grip strength
This records the maximum reading (kg) from three attempts
Sports Drinks
Sports drinks are crucial to an athletes performance – isotonic drinks (sports drinks) not only include water but sugars and electrolytes which are lost during exercise…
Isotonic – designed to quickly replace the fluids which are lost by sweating (and a boost of carbohydrates)
Hypertonic – supplements for daily carbohydrate intake
Hypotonic – replace fluids lost through sweating and are low in carbohydrates
Make Your Own
It is very easy to make your own sports drinks: -
Isotonic – 500ml unsweetened fruit juice (orange, apple, pineapple) + 500ml water mixed together in a jug and cool down in fridge
Hypertonic – 400ml of squash + one litre of water + pinch of salt mixed together in a jug and cool down in fridge
Hypotonic – 100ml of squash + one litre of water + pinch of salt mixed together in a jug and cool down in fridge
Fitness
Being fit means your body is able to do the activities your lifestyle demands - e.g. being able to run; get upstairs without getting out of breathe; being strong enough to lift things etc…
Fitness is different for each person, but is made up of: - Strength Speed Stamina Suppleness
Fitness
When you exercise your muscles work harder - using up more oxygen
To compensate, your heart beats quicker pumping more blood around your body
Your breathing rate also increases, allowing you to get more oxygen into your body (and expel more carbon dioxide)
Heart Rate
Fit people (who exercise a lot) have stronger heart muscles, so their heart pumps more blood with each beat
This means it can beat less than an unfit person’s and still pump the same amount of blood
So fit people usually have slower resting heart beat rates
After exercise a fit person’s heart rate usually returns to its resting rate quicker than an unfit person
This is also true of their breathing rate