7.7 - nutritional requirements of athletes

Why is nutrition crucial for athletes

• to provide the energy needed for physical activity during training, competition, and recovery

• plays a key role in optimizing sports performance

What are the key components of appropriate nutrition for athletes

Athletes need to consume appropriate quantities of:

• carbohydrates

• fats

• proteins

• vitamins

• minerals

• water

• fibre

What factors are important when it comes to nutrition for athletes

• The types of foods eaten, the quantity consumed

• the timing of consumption

Why should athletes have hydration and nutrition plans

• Athletes should have nutrition and hydration plans for before (pre), during, and after (post) training and competition

• to optimize performance and recover

Why is optimal ingestion of carbohydrates essential for performance

• they are the most preferred and readily available source of energy to fuel working muscles

What are the functions of carbohydrates in the human body

• Major energy fuel source for physical activities

• Regulate metabolism of fat and protein

• Provide energy for nervous system functioning

How can carbohydrates be classified

• simple carbohydrates (sugars)

• complex carbohydrates (starches)

What are simple carbohydrates, and how are they metabolized

• metabolized quickly by the digestive system, providing an immediate release of energy

• Examples include watermelon, jelly beans, sports drinks, and carbohydrate gels

What are complex carbohydrates, and how are they metabolized

• metabolized slowly by the digestive system, providing a more gradual, sustained release of energy

• Examples include pasta, wholegrain rice, yoghurt, and porridge

Why are pre-exercise meals important for athletes in longer duration events

• provide an opportunity for athletes to increase fuel storage

• carbohydrate loading maximizes muscle glycogen stores before endurance events

What is carbohydrate loading, and when should it be done

• a nutritional strategy to maximize muscle glycogen stores before endurance events

• particularly for events lasting longer than 90 minutes

Why should carbohydrates be consumed during exercise

• enhances endurance and performance by providing an immediate energy source through rapid digestion and absorption

What is an example of a carbohydrate to consume during exercise

• Sports gels, which are a highly concentrated source of carbohydrates with a honey- or syrup-like consistency, are often consumed during exercise

What should post-exercise meals consist of, and why

• carbohydrates to promote muscle glycogen resynthesis

• Examples include a banana or a peanut butter sandwich

What is the purpose of carbohydrate intake before training or competition

• optimize muscle and liver glycogen stores, particularly for endurance events lasting 90 minutes or longer, where glycogen depletion can be a major cause of fatigue.

• Carbohydrate loading is recommended for such events

What type of carbohydrates should athletes consume during training or competition

• simple carbohydrates that are digested and absorbed quickly to maintain blood glucose levels as an immediate energy source.

• This can also be beneficial for events as short as 30 minutes

What is the purpose of carbohydrate intake after training or competition

• replenish energy stores to optimize recovery in preparation for the next session.

• This should occur within the first 30-60 minutes post-exercise when the body is most receptive to converting glucose to glycogen

What is the recommended quantity of carbohydrates for athletes before training or competition

• A daily intake of 7-10 grams of carbohydrates per kilogram of body mass for most athletes, with up to 10-12 grams for ultra-endurance events lasting 6 hours or longer

How many grams of carbohydrates should athletes consume per hour during training or competition

• Athletes should consume 30-60 grams of carbohydrates per hour for events lasting 1 hour or longer, with practice during training to ensure palatability and gastric comfort

What is the recommended carbohydrate intake after training or competition

• Athletes should consume 1-1.5 grams of carbohydrates per kilogram of body mass post-exercise

Why does protein gain more attention from athletes than other nutrients

• protein is vital for muscle growth and repair

• especially important for athletes participating in endurance and muscle-strengthening exercises

how do endurance and muscle-strengthening exercises impact protein needs

• stimulate muscle protein synthesis

• making protein essential for recovery and growth in athletes engaging in these activities

What are the two main types of proteins, and what are their functions

• structural proteins, which provide support and shape to cells and tissues,

• regulatory proteins, which help in controlling body processes such as enzyme activity and muscle contraction

Does increasing protein intake throughout the day lead to greater lean-muscle gains for athletes

• Research suggests that simply increasing protein intake does not necessarily lead to more lean-muscle tissue.

• Instead, the timing of protein intake is crucial for maximizing muscle protein synthesis

How should protein intake be spread across the day to benefit muscle protein synthesis

• consumed throughout the day to create multiple spikes in muscle protein synthesis

• maintaining a balance between protein breakdown and rebuilding in the muscles

What happens to excess protein that is consumed by the body

• cannot be stored and are broken down and excreted by the bod

Why is protein consumption important post-exercise

• After intense exercise, muscle protein is broken down due to micro-traumas, creating a negative protein balance.

• Consuming protein within an hour post-exercise promotes muscle gain and minimizes muscle breakdown by enhancing amino acid uptake and retention

Why are protein and carbohydrates considered excellent partners for post-exercise nutrition

• When consumed together, protein and carbohydrates stimulate a greater release of insulin, which promotes the absorption of nutrients and accelerates the recovery of muscle glycogen levels

Why is consuming protein with carbohydrates important for endurance athletes

• endurance athletes use a significant amount of glycogen stores during training and competition.

• Consuming protein with carbohydrates helps replenish muscle glycogen and promotes muscle growth and repair

What are the two main benefits of consuming protein with carbohydrates post-exercise

• It increases the absorption of carbohydrates, speeding up the replenishment of muscle glycogen stores.

• It promotes faster muscle growth and repair.

Can you provide examples of good post-exercise snacks that include both protein and carbohydrates

• Good examples include yoghurt, milk drinks, fruit smoothies, lean meat, or cheese sandwiches

Why should athletes eat carbohydrates and protein together

• Consuming carbohydrates and protein together helps repair muscle micro-tears sustained during activity and enhances carbohydrate absorption for glycogen refueling, allowing the athlete to return to optimal levels more quickly.

• The combination, such as in chocolate milk, leads to faster replenishment of muscle glycogen stores and promotes faster recovery