1. Nutrition and Athletic Performance

2. Optimum Nutrition High in carbohydrate (55-65% of diet) Low in fat (25-30% of diet) Variety of foods 5-12 servings of grain products 5-12 servings of vegetables and fruit 2-6 servings of milk products 2-4 servings of meat and alternatives

3. Protein Small percentage used to fuel activity (2-5%) Remaining used for repair and restoring tissue Amino acids in protein are need in certain types of exercise – Intense activity (eg. bodybuilding) – Maintain energy stores

4. Carbohydrate Most used for aerobic and anaerobic activities Broken down to glucose Stored in liver and skeletal muscle as glycogen – Liver: released in bloodstream after exercise to restore blood glucose levels – Skeletal: preferred source of energy Goal: eat enough carbs to replenish muscle glycogen stores

5. Fat Low to moderate aerobic intensity activities Greater the intensity, less fat is used As athletes adapt to endurance activities, increase in fat used as fuel source

6. Competition Meals Pre-exercise Meals: 2-6 hours BEFORE competition Familiar to the athlete (i.e. Eat same foods) Easily digestible carbohydrates, low in fibre (eg. Pasta, rice, fruits) Goals: Minimize fatigue Adequate supply of carbohydrates Promote glycogen synthesis

7. During Exercise: Main goal: Rehydration Find liquids contain carbohydrates – prevent drop in blood glucose levels – minimizing fatigue During events lasting more than 4 hours, small meal high in carbohydrates is recommended

8. Post-exercise Meals: Main goal: rehydration and intake of carbs High-carbohydrate diet IMMEDIATELY after activity Helps restore glycogen to muscle Quick recovery

9. Fluid Replenishment Using energy during physical activity causes heat  body needs to release heat to maintain temperature Solution: WATER Role of water: Transport nutrients to cells Carry away waste products Distributes heat throughout the body

10. 2 mechanisms to maintain body temperature: 1.Reflex dilation of skin Expanding blood cells in skin Forces blood to flow & transfer heat to surface of skin 2.Sweating reflex Activates sweat glands Sends excess fluid to surface to evaporate

11. Overall effect: cool body Overall cost: DEHYDRATION! Need constant replacement of fluids to continue at peak performance

12. Hydrate Yourself!

13. Fluid Replacement To keep up with hydration demands, replenishment takes place before, during and after physical activity Content of fluid is important – In high sugar drinks like Coke  level of carbohydrates is too high and indigestion ma cause cramping and diarrhea – Tea, coffee an cola drinks act as diuretics (↑ urination) and dehydrate body further

14. Before Exercise: Begin well hydrated 2-3 cups of fluid containing carbohydrates 2-3 hours prior to activity 1 cup of fluid 10 minutes prior During Exercise: Sports beverage containing carbohydrate if activity is longer than 50 minutes 6% electrolyte-carbohydrate One ½ cup of cool fluids (10-15°C) after 10 minutes of exercise After Exercise: Regained within 2 hours  replenish glycogen Can be replaced by foods high in water content (eg. Watermelon, oranges, grapes)

15. Dehydration Problems

16. Heat cramps – Muscles spasm or tighten due to excessive loss of fluid & electrolytes through sweating – Symptoms: short painful muscle twitches

17. Heat exhaustion – Sever condition requiring medical attention – Cumulative loss of water and weakening of body’s ability to regulate internal temperature – Symptoms: pale, cool and clammy skin, light- headedness, possible loss of consciousness Heat stroke – Very serious condition  medical emergency – Complete failure of body’s heat-regulatory system – Symptoms: high body temperature, headache, confusion, behavioural change, loss of consciousness