Research Institute for Sport and Exercise Sciences University of Ulster Preparing the Body for...

Research Institute for Sport and Exercise Sciences

University of Ulster

Preparing the Body for Sport



Science and Sport

• Physiology– Body

• Psychology– Mind

• Biomechanics– Internal and External Forces



Physiologists

• Fitness Testing

• Nutrition

• Research

• Supplements

• Injury Prevention



Preparing for Sport

“ …aside from the limits imposed by heredity and the physical improvements associated with training, no factor plays a bigger role in exercise performance than does nutrition”

(Costill 1988)

“Diet significantly influences athletic performance. An adequate diet in terms of quantity and quality, before, during and after training and competition will maximise performance.”

International Consensus Conference, Lausanne, 1991



Preparing for Sport

• Most foods can be broken down into 3 groups– Carbohydrate– Protein– Fats



Task One

• Identify Food types for each of the 3 Major food groups.– Carbs– Protein– Fats



Preparing for Sport

• Optimum diet for normal population

• Carbohydrate: 50%

• Protein: 12-15%

• Fat: 30-35%



How does diet differ?

Optimal diet for most sports:

• Carbohydrate: 60-70%

• Protein: 12%

• Fat: 18-

28%

Optimum diet for normal population:

• Carbohydrate:50%

• Protein:12-15%

• Fat:30-35%



Typical training day for an eliteBoxer

• Running/Cardio– 30-60mins

• REST/MEAL• Sparring/Boxing

– 3min rounds 30sec rest 10-15 rounds

• REST/MEAL• Weight Training

– 2 muscle groups pre session 4 sets of 20 reps per muscle group 180 reps per gym session



Why is an athletes diet different?

• Energy• Increased energy demands from increased activity

• Maintenance of energy balance must be assessed

• Weight loss

• Increased fluid intake



Carbohydrate



Preparing for Sport

blood

muscleglycogen

glycogen

liver

100 g

300 g

glucose

gut



Carbohydrate

• Carbohydrate• Athletic performance limited by CHO availability

• High intensity + long duration sports

• High CHO diets maximize glycogen stores + performance

• After exercise, CHO replenished for subsequent performance

• Requirements sugar/starch, solid/liquid dependent on:• Timing + type of physical activity



Protein



Protein

• Large Organic compounds Made of amino acids

• Complex structure difficult to break down• The body rarely uses protein as a source of

fuel• Protein often used as a food supplement to aid

muscle growth and prevent weight gain• Proteins are an extremely important

macromolecule



Fat



Fat

• Can be liquid or solid depending on structure

• Different kinds of fats.– Saturated– Unsaturated – Monounsaturated and

Polyunsaturated.– Fatty acids (Omega 3,6,9)

• NOT ALL FATS ARE BAD



Exercise and Supplements

• Diet is important for all athletes

• Due to life style and training programmes and energy demands its not always possible to gain requirement from foods.

• Many athletes use food supplements



Types of Supplements

• Carbohydrate shake, and bars

• Protein shakes, and bars

• Caffeine supplements

• Energy drinks

• Vitamin supplements

• Iron + calcium supplements



Task Two

• At what point does supplementing become cheating?



Athletic substance abuse

“The International Olympic Committee (IOC) published its first list of banned doping classes in 1967, in which it listed narcotic analgesics, sympathomimetic amines, psychomotor stimulants, and miscellaneous central nervous system stimulants. Since that time the list has evolved and grown, with the incorporation of anabolic steroids in 1974, blockers and diuretics in 1985, and peptide hormones in 1989”.



Lance Armstrong - Video

• http://www.youtube.com/watch?v=vSxmdE2FNmc



Athlete substance abuse

• IOC list of banned substances– Amphetamines

• Reduce fatigue, improve alertness, improve reaction time, increase aggression and competitiveness. May be used outside of competition to improve training. Contained within recreational drugs.

• Release neurotransmitters such as noradrenalin, dopamine, and serotonin.

• Found in over the counter medicines such as cold remedies and decongestants.




– Caffeine• Stimulant increases reaction time, prolongs endurance,

increases fat metabolism sparing muscle glycogen.

• Widely available in many beverages and OTC medicines.

• Recently removed from IOC list




– Cocaine• Class A recreational drug, performance enhancing

effects of cocaine are inconclusive. Notable for distorting the users perception of reality.

• Inhibits the uptake of neurotransmitters in particular dopamine causing a euphoric effect.

• More commonly found as a recreational drug rather than used to improve performance.




– β agonists• potent bronchodilators and may, therefore, improve

performance in aerobic exercise

• Commonly found in asthma inhalers

• Allowed for medical reasons

• 6% of athletes at the 2000 Sydney Olympics declared the use of β agonists.




– Anabolic androgenic steroids• Anabolic androgenic steroids (AAS) are used to

improve strength by increasing lean body mass, decreasing body fat, prolonging training by enhancing recovery time, and increasing aggressiveness and energy.

• cardiovascular, cosmetic, hepatic, infections, reproductive, and psychiatric.



Other performance Inhibitors

• Smoking

• Drinking

• Irregular Sleep

• Stress

• Injuries



What’s in a Cigarette

• Ammonia– Gas found in floor cleaner and fertilizer

• DDT– An insecticide

• Phenol– Toilet Cleaner

• Cadmium– Found in car batteries

• Arsenic– A neuron inhibiting poison



What’s in a cigarette

• Naphthalene– Found in explosive

• Carbon Monoxide– Up to 15% of this gas may be found in a smokers

blood replacing oxygen.

• Tar– Carcinogenetic deposits' in lungs

• Nicotine– Makes cigarettes addictive



Cigarettes can also contain

• Chocolate– Used as a flavouring in the butts

• Vanilla– Give a smoother cooler taste



Alcohol

• Alcohol effects all cells in the body, where ever the blood goes alcohol.

• Alcohol (ethyl alcohol, ethanol) is a drug, but technically it can also be classified as a nutrient because it provides energy, about 7 kcal per gram.

• The effects of alcohol are dependant on the blood alcohol concentration.



Alcohol

• Alcohol may influence both psychological and physiological processes related to physical performance.

• Psychologically, alcohol may benefit performance by increasing self-confidence, decreasing sensitivity to pain, or removing psychological barriers to performance.

• However, the most prevalent use of alcohol in sports competition is related to its ability to reduce excess anxiety.



Alcohol

• Alcohol has been shown to inhibit performance in tests of strength, speed and endurance.

• In professional sport the consumption of alcohol is usually banned 48hrs pre performance.

• Effects hydration levels and sleep patterns.• Alcohol should be avoided post performance

and training as it can impair recovery rates.



Other inhibiting factors

• Sleep– Sleep is important for the body and the brain, helps

recovery and healing from the stress of exercise.

• Stress– Emotional stress effects performance be reducing

commitment and concentration levels particularly important in sports with high skill factors.

• Injuries– Injuries reduce training intensities and effect performance.

Injuries can be a sign of over training or incorrect diet.



Questions

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