CH11 pt 1 Nutrition strategies for maximizing performance

what are the goals of a pre-competition meal

maintain hydration, provides cars to maximize blood glucose and stored glycogen levels, keeps hunger needs met

what macronutrient is emphasized before competition

carbohydrates

how many carbs should an athlete consume during carb loading and when

at least three days out, 8-10 g/kg of bw per day

what foods should you avoid before competition

foods that cause GI issues, tons of fiber, alcohol

how should athletes test foods before using them during competition

try them during practice first

how should food/fluid intake change as game time gets closer

consume smaller amounts

why should high-fat and high-fiber foods be avoided before competition

slow digestion and cause stomach cramps

why should sugar alcohols be avoided before competition

they can cause gas, bloating, cramping, laxative effect

for what athletes is the pre-competition meal really important

aerobic endurance athletes competing in long duration activity (greater than 2 hrs)

when is the pre-competition meal especially important for endurance athletes

when competing in the morning after an overnight fast

what is carb loading

technique used to enhance muscle glycogen stores before aerobic endurance events

why is carb loading beneficial for endurance athletes

depletion of muscle and liver glycogen can lead to fatigue

what is a commonly used carb loading regimen

3 days of high carb diet in concert with tapering exercise the week before competition, complete rest the day before the event

athletes must consume how much when carb loading to notice any benefit

8 to 10 g/kg of bw per day

why should athletes hydrate several hours before exercise

to allow for fluid absorption and urine output

what should an optimal sports drink contain

20-30 mEq of sodium/L, 2 to 5 mEq of potassium/L, 5%-10% carbohydrate

what electrolytes should be maintained during exercise

sodium and potassium

why should sports drinks contain 5-10% carbs

to delay fatigue

how often should kids/adolescents get a water break during exercise

every 20 mins

kids who are 40 kq should drink how much water every 20 mins

5 oz

kids who are 60 kg should drink how much water every 20 mins

9 oz

what factors affect nutrition and hydration needs during exercise

mode, intensity, duration

what is carb rinsing

when an athlete just rinses their mouth with a carb containing drink without swallowing it, tricks the nervous system into thinking it is getting more

should young atheltes wait until they are thirsty to drink

no

what are the benefits of consuming carbohydrates during prolonged aerobic endurance exercise

improves muscle performance, reduces exercise induced stress, and suppression of immune system functioning

how does carb rinsing improve performance

lasting 1 hr by 2%-3%, through effect on CNS

what characterizes intermittent high intensity sports

repeated short bouts of high-intensity activity combines with sport-specific skills

what are the main nutritional needs during prolonged intermittent high intensity sports

fluids and carbs

what is an essential source of energy used during resistance training (strength and power sports)

carbs

what can consuming carbs before and during resistance training help maintain

muscle glycogen

how may carbs improve resistance training

reduce muscular fatigue in slow-twitch muscle fibers and improve performance

what types of carbs replenish glycogen faster after exercise

high GI foods

why is a balanced meal important after competition

availability of all substrates for adequate recovery, including amino acids

what is the postexercise carbohydrate recommendation for rapid recover

1-1.85 g/ kg of bw/hr for up to 5 hrs

what protein recommendation is listed for concurrent training

20-30 g protein/meal ever 3-4 hrs

what are two major nutrition goals after aerobic endurance exercise

replenish carbs/glycogen, consume enough protein to build and repair muscle

when should carbs to be consumed for rapid glycogen synthesis

immediately after exercise and every 15-60 minutes for up to 5 hrs

what is the benefit of consuming protein after high-intensity intermittent exercise

decrease some markers of muscle damage

when are higher-glycemic carbs important after resistance exercise

when the athlete will train or compete again within 24 hrs

what does consuming protein after a muscle-damaging resistance exercise bout increase

acute muscle protein synthesis

when is exercise interference effective

performing endurance and strength training back to back can blunt gains in strength compared with strength training alone, while improving endurance