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Water and Fibre Sports Nutrition
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Learning Outcomes By the end of this lesson you should be able to:
State the benefit of fibre in the diet Explain why fibre is important and where it can be sourced Describe the importance of water and its role in maintaining good health Learning Outcomes
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Fibre Fibre is also known as NSP - Non- starch polysaccharide
Fibre is “indigestible plant material” It’s a complex Carbohydrate containing calories which the human body is unable to unlock from the plant Fibre can be found in the cell walls of: Vegetables Fruits Pulses Cereal grains Nuts Fibre
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The main benefits of fibre
Although our bodies are not able to digest fibre very well: Passes through clearing fat and cholesterol from the body, lowering the risk of heart disease Fibre helps us retain water in digestion preventing constipation and haemorrhoids Adds bulk to faeces keeping the colon clean reducing the risk of colon cancer May prevent gallstones Helps us feel full so can help in weight control The main benefits of fibre
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There are two types Soluble fibre Insoluble fibre
Fruits - such as apples and bananas Vegetables – carrots, turnips, sweet potato Plays an important role in transporting: Cholesterol Bile acids Toxins out of the body Cellulose is a fibre that is insoluble in water Contains thousands of glucose units that cannot be digested by humans Cabbage, green beans, prunes Wholemeal flour, bran Helps add bulk to stools assisting in the removal of waste through the large intestine preventing constipation
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High in fibre Beans and peas Artichoke Raspberries
Whole wheat spaghetti Barley Pears Bran flakes Oat bran muffin Broccoli Turnip greens High in fibre
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Fibre Component Description Food sources Cellulose
Polysaccharides comprising up to closely packed glucose units arranged linearly. Grains, vegetables, fruit, nuts, cereal bran. Hemicellulose Polysaccharides containing sugars other than glucose. Cereal grains, vegetables, fruit, legumes (for example: peas, beans, chick peas, lentils) and nuts. Lignin A non-carbohydrate component associated with plant walls. Foods with a woody component, for example, celery and the outer layers of cereal grains. Beta-glucans Glucose polymers that (unlike cellulose) have a branched structure Mainly found in cell wall of oats and barley. Pectins A non-starch polysaccharide common to all cell walls. Fruits and vegetables, legumes, nuts and potatoes. Gums and mucilages Non-starch polysaccharides which are thick gel-forming fibres that help hold plant cell walls together. Gums: seeds and seaweed extracts; Mucilages: pysillium seeds. Gums and mucillages are used as gelling agents, thickeners, stabilisers and emulsifying agents. Resistant starch Starch and the products of starch digestion that are not absorbed by the small intestine. Legumes, potatoes, cereal grains Oligosaccharides Short chain carbohydrates of 3-9 monomers. These include fructo-oligosaccharides and galacto-oligosaccharides. Onions, chicory, Jerusalem artichokes Micro components (waxes, cutin and suberin) Micro components of the plant structures. Cereal grains
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The National Diet and Nutrition Survey (NDNS) reported that 72% of men and 87% of women were not meeting the recommended 18g of NSP per day In 2008/ /11, the average daily intake of fibre was 14.8g for men and 12.8g per day for women. In the UK, the main sources of dietary fibre are cereals and cereal products followed by vegetables and potatoes Most people do not eat enough dietary fibre. A low fibre intake is associated with constipation and gut diseases such as diverticulitis and bowel cancer. Although eating a diet rich in fibre is associated with reduced risks of many gut diseases, the effect may not be due to fibre The recommended average daily intake for fibre is 18g for adults although children need proportionally less. For preschool children, introduction of more fibre should be done gradually. Too much fibre can make a young child’s diet so bulky that they become full before they have eaten sufficient food to satisfy their need for essential vitamins, minerals and energy How much fibre do we eat?
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Water How much energy does water contain? Why is it so important?
Transports nutrients Removes waste products Helps regulate temperature and homeostasis Water
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Functions of water Main transport mechanism in the body
Carries oxygen, nutrients, wastes, hormones, and antibodies Helps regulate body temperature, especially when exercising Aids passage of food through the digestive system Lubricates the joints, hair, skin, mouth, nose, and eyes Functions of water
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Water balance How is water lost from the body?
Urine Faeces Evaporation from the skin Evaporation from expired air If water loss is high – DEHYDRATION will occur Water balance
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Water intake on average: 2 litres a day
Daily water balance for sedentary 70kg man Water input Water output Source ml Fluid Urine Food Faeces Metabolism 350 Skin Lungs Total
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10% of daily requirement comes from metabolic processes inside the body that release water
90% needs to come from our diet = 60% fluid, 30% food Continued..
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Dehydration Dehydration significantly impairs performance
Loss of strength Loss of power Loss of aerobic endurance Reduced blood volume due to fluid loss leads to less O2 and nutrients going to the muscles Relatively small water losses, as little as 2% of body mass can affect performance Dehydration
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% bodyweight lost as sweat Kg (lbs) for a 63.4 kg athlete (10 stone)
Physiological effect % bodyweight lost as sweat Kg (lbs) for a 63.4 kg athlete (10 stone) Impaired aerobic performance 2% 1.3 kg (2.8 lbs) Capacity for muscular work declines 4% 2.5 kg (5.6 lbs) Heat exhaustion 5% 3.2 kg (7.0 lbs) Hallucinations 7% 4.5 kg (9.8 lbs) Circulatory collapse and heat stroke 10% 6.4 kg (14.0 lbs)
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Trained individuals hold an advantage over untrained individuals in tolerance to uncompensable heat stress Both show a progressive slowing of marathon performance as WGBT increases from 5°C to 25°C. Montain, Ely, and Cheuvront, (2007) Gender Training Sport hydration
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Symptoms of dehydration
Thirst Dry mouth Poor concentration Flushed, red skin Headaches Symptoms of dehydration
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Ensuring you’re hydrated
Drink regularly 2L a day Continually sip water if possible Monitor your fluid intake Take on extra water after training or competition Eat plenty of fruit and vegetables Ensuring you’re hydrated
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Practical implications
Acclimatisation/ Acclimation Hydration/ Rehydration Cooling (clothing/ Equipment/ Body) Cooling stations (fans/ shade/ source of cold water and immersion) Clothing options Maintaining comfort Pacing strategies Practical implications
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Quiz! How much energy does water contain? Name two functions of water?
Water is lost through….? How much water should we be consuming on average in a day? Does dehydration impair performance? How? Name 3 ways you can keep hydrated… Quiz!
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