Sports Nutrition (EXAM 1)

sports nutrition

is the integration and application of scientifically based nutrition and exercise physiology principles that support and enhance training, performance, and recovery; these principles also help athletes attain and maintain good health

train consistently

sports nutrition may have the greatest performance impact by allowing athletes to _____ _______

performance

sports nutrition can also directly improve _________ (ie, creatine supplementation and power output)

replenishing nutrient stores

sports nutrition during the recovery period is essential for ___________ _______ ______ depleted during training; ex: muscle glycogen, rehydrate, and repair muscle

daily

athletes perceive that nutrition is important, but they sometimes fail to realize or acknowledge that it is a factor that need _____ attention; athletes may neglect to prioritize day-to-day nutrition over pre- and/or post-training nutrition (peri-workout nutrition)

nutrition goals

to support training and improve performance, athletes need to establish both long- and short-term ________ ______

long-term sports nutrition goals

• adequate energy intake to meet the energy demands of training and performance

• adequate replenishment of muscle and liver glycogen with dietary carbohydrates

• adequate protein intake for growth and repair of tissue, particularly skeletal muscle

• adequate hydration, along with electrolyte balance

• adequate overall diet, including all necessary vitamins and minerals, to maintain good health and support a healthy immune system

• appropriate weight and body composition

short-term sports nutrition goals

• consumption of food and beverages to delay fatigue during training and competition

• minimization of dehydration during exercise

• utilization of dietary strategies known to be beneficial for performance, such as pre-competition meal, appropriately timed caffeine intake, or carbohydrate loading

• intake of nutrients that support recovery from exercise and injuries

progressive overload, individuality, specificity, and reversibility

what are the 4 basic training principles?

principles of training

_________ ___ ________ are applied at specific points during an athletes yearly training cycle and nutritional demands differ based on phase of training

overload

an exercise stimulus that is of sufficient magnitude to cause enough stress to warrant long-term change by the body; body is not accustomed to it which results in the body changing

progressive overload

• for further adaptation to occur, the overload stimulus must be progressively increased

• many ways to apply: increase resistance, increase volume, decrease rest intervals, and increase repetitions

development

the rate and magnitude of progressive overload is critical to athlete __________

individuality

every individual is unique and will respond differently to training stimuli; recognition that you can’t make a single training for everyone

individuality

can be influenced by many factors:

• biological age

• training age

• gender

• body size and shape

• genetics

specificity

an athlete is trained in a specific manner to produce a specific adaptation or training outcome

• 1. Strength, hypertrophy, speed, power, endurance

• 2. Resistance training: muscles involved, movement pattern, speed of movement

• 3. Metabolic specificity: aerobic vs. anaerobic training

reversibility (disuse)

when a training stimulus is taken away from an athlete for an extended period, they will not be able to maintain a certain level of performance; “use it or lose it”

reversibility

__________ happens for many reasons like injury, schedule break in training, motivation (lack of); can be intentional or unintentional

periodization

the creation of time periods with distinct training goals and a nutrition plan to support the training necessary to meet those goals

• strength-based athlete example

  • hypertrophy → strength → power → peak/taper → compete

• endurance athlete example

  • base building (endurance, long runs at low intensity) → lactate threshold (tempo runs/threshold intervals) → maximal aerobic capacity (VO2 max intervals) → peak/taper → compete

macrocycle

is a time period that begins at the onset of training and includes the time leading up to a specific athletic goal, such as an important competition

• may be one year, may be six months (2 annual cycles)

mesocycle

• a macrocycle is subdivided into this, each having a specific training purpose

• may be of varying lengths of time, depending on the athlete’s goal, strengths/weaknesses, but typically they are weeks or months in duration

microcycle

• each mesocycle is made up of repeated time intervals called _________

• most common duration is one week

• can be up to one month

• Ex: weekly training mileage for the competitive distance runner

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