null
US
Sign In
Sign Up for Free
Sign Up
We have detected that Javascript is not enabled in your browser. The dynamic nature of our site means that Javascript must be enabled to function properly. Please read our
terms and conditions
for more information.
Next up
Copy and Edit
You need to log in to complete this action!
Register for Free
803348
Sports Nutrition
Description
Mind Map on Sports Nutrition, created by Lee Theng Ang on 04/29/2014.
Mind Map by
Lee Theng Ang
, updated more than 1 year ago
More
Less
Created by
Lee Theng Ang
almost 11 years ago
23
1
0
Resource summary
Sports Nutrition
Physical activity
Statistics
1/7 adults exercise for 30min 3x/week
22% of 6 year olds engage in no physical activity
Benefits
Decrease risk of cardiovascular: increase HDL
Increase lean body tissue: increase BMR
Maintain weight loss
Decrease risk of diabetes
Increase self esteem
Decrease risk of osteoporosis
Decrease blood pressure
Recommendations
Reduce risk of chronic disease
30 mins of moderate exercise daily
Maintain body weight and prevent weight gain
60 mins daily
Sustain weight loss
60-90 mins daily
Children
60 mins daily
60-80% of maximum heart rate: 220 - age
Aerobic VS Anaerobic
Anaerobic
Not requiring oxygen
Sudden all out exertion of muscles
Weight lifting
100m dash
< 90 sec
Develops strength and bulk
Doesn't work cardiovascular system
Aerobic
Requiring oxygen
Strengthens cardiovascular system
Walking, jogging, swimming
Energy sources
Fuel for muscle work
Stored ATP
Chemical energy
Used by cells for muscle contraction
Only small amount is stored in resting cells
2-4 secs worth of work
Other sources of energy are needed
Characteristics
Used in combination
Depends on intensity, length, anaerobic vs aerobic
Phosphocreatine
High-energy compound
Formed and stored in muscle cells
Activated instantly
Replenished ATP
Sustains ATP (work) for a few mins
Glucose
Sources
Glycogen
Temporary storage of glucose in liver and muscle
Muscle glycogen
Liver glycogen released into bloodstream
Can sustain work for up to 2 hours during low to moderate intensity
Bonking
Depleted glycogen
Work at ~50% of maximal capacity
Strategies to prevent depletion
Eat a high carbohydrate diet regularly
Take glucose during activity
Eat high carb foods after exercise
Train muscles
Blood glucose
Limited storage: 2hours
Anaerobic (w/o O2)
Small amount of energy
Lactic acid form = stiff muscle
Aerobic (w O2)
Large amount of energy
Little lactic acid formed
Fat
Sources
Stored in adipose tissue
Stored in muscles
Unlimited fuel source
Can only be burnt aerobically
Oxygen required to burn fat
Anaerobic activities do not burn fat
Duration and intensity
Activities that burn mostly fat
Low to moderate intensity
Long duration > 20 min
Activities that burn mostly glucose
High intensity
Short duration
Protein (10%)
Endurance athletes burn a little more protein for fuel
Build and repair muscles
Requirements: Adult = 0.8g/kg/day
Effects of training
Muscles use less protein for energy
Muscles develop more fat burning enzymes
Muscles store more glycogen
Vitamins and nutrients
Protein supplements
Exercise triggers the building of muscle tissue
Typical US diet supplies 1.2-1.5g/kg/day
Most do not need supplements
Safety
Stomach cramping
Diarrhea
Weight gain
Dehydration
Kidney damage
Increase cost
Excess of one amino acid can block the absorption of other amino acids
Iron needs
Iron deficiency affects performance
Sports anemia
Increase in plasma volume but not RBCs
Women at risk because of menstruation
Focus on iron-rich food
Calcium needs
Restriction of dairy products by women
Calcium deficiency increases risk of stress fractures
Fluids
Average adult
women: 9cups per day
men 13cups per day
Maintenance of body's cooling system
Avoid losing more than 2% of body weight during exercise
Heat exhaustion
Heat stress causes depletion of blood volume due to fluid loss
Body heat is dissipated through evaporation of sweat
Fluid loss: 3~8C per hour
Dehydration decreases endurance, strength, performance
Signs
Profuse sweating, headache, dizziness, nausea, weakness, visual disturbances
Heat stroke
High blood flow to working muscls
Overloads body's cooling system
Sweating ceases
Internal body temperature reaches 104F
Fatality rate high
Symptoms
Nausea, confusion, irritability, poor coordination, seizures, coma
Replace fluids
Monitor weight change
Avoid exercising in hot humid conditions
Hydration
Thirst: not reliable indicator of fluid needs
General guidelines
Drink 3C of fluids per each pound of weight loss during actviity
Check urine color
Drink fluid freely 24 hours before event
Drink 1.5-2.5C 2-3hours before event
Consume 0.5 to 1.5C every 15mins before events lasting longer than 30min
Sports drink for endurance exercise
Recommended for activity > 60 min
<60min: nutrients are easily replaced by diet
Sport drinks
Supply electrolytes
Lost in sweat during exercise
Most replaced after exercise (meal)
Athletes exercising >6hrs/day need to replace sodium
Fluid: prevents dehydration
Carbohydrates: prevents glycogen depletion
Some contain other vitamins (B/C)
Fluids to avoid
Products containing fructose: can cause diarrhea
Caffeine and alcohol: can dehydrate, increase urine production
Carbonated beverages: hard to drink large quantities
Gels and bars
Provide additional fuel
Should be taken with fluids
Expensive source of nutrients
Hyperhydration
Excessive intake of water
Intake without sodium and chloride
During prolonged low-intensity activites
Results in low blood sodium and low blood chloride
Prevention: consume something with sodium (sports drink)
Pre-endurance event meal
Light meal 2-4hours prior to event
Consisting primarily of carbohydrate
Low far (<25% of energy intake)
Little fiber (prevent bloating, gas)
Moderate protein
Avoid fatty, fried foods
Blended or liquid meal recommended for meals eaten 1-2 hours prior
Recovery meal
Carbohydrate-rich meal within 2 hours after endurance event
Glycogen synthesis is the greatest
1-2gm CHO/kg body weight
Repeat meal over the next 2 hours
Fluid and electrolyte replacement
Creatine
Supplements
Increase muscle stores
May increase strength and power
Able to increase repetitions which build muscle
Benefits
Short duration, high intensity activites
Provides ATP for muscles
Creatine phosphate denotes phosphate to ADP to make ATP
Found in food
Consume 1-2g per day (meat and fish)
Reported side effect
Muscle cramping
Dehydration
Nausea
QUestions
Safety of long term use
Safety at high dosges
Age limitations
Gender differences
Show full summary
Hide full summary
Want to create your own
Mind Maps
for
free
with GoConqr?
Learn more
.
Similar
An-tAdh le Padraig o Conaire
l.watters97
Newton's Three Laws of Motion
*Anna*
An Inspector Calls - Inspector Goole
Rattan Bhorjee
MATTERS OF LIFE AND DEATH - UNIT 1, SECTION 2 - RELIGIOUS STUDIES GCSE EDEXCEL
Khadijah Mohammed
Repaso de Revalida Enfermeria 2015
Francisco Rivera
Photosynthesis & Respiration
Shubh Malde
Science Revision - Year 10
Caitlin Kumala
Orbital Mechanics
Luke Hansford
Frankenstein - Mary Shelley
Johnny Hammer
CSA IITU Part 1 (235)
Hello World
Mezinárodní ekonomie 2SE221,2SE201 (1)
Filip Wimmer
Browse Library