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How can Nutrition and recovery strategies affect performance ?

Nutrition: Performance is a choice

At home: In 60 seconds go into the cupboard and lay out on the bench what you think would be good foods/drinks to have before, during and after exercise.At school: In 60 seconds write down what you think would be good foods/drinks to have before, during and after exercise.

(Allocated time 5 mins)Activity 1


Nutrition plays a critical role in sports performance, particularly endurance performance. The human body operates best when it is able to draw on a continuous supply of quality fuel. The supply depends on a balanced diet, supported by sufficient fluid intake.Nutrition fundamental for success.Essential ingredient in the preparation process.

How does nutrition affect performance?

A diet plan for sports performance should provide for

A dietary intake which supports & promotes long term good healthAll nutrient needsSpecifically, increased energy demands of physical activity. Therefore energy intake must increase (increase complex carbohydrates)A stable body weight & fat level Adequate hydration & rehydration What should an athletes diet consist of?

Compare the pairSedentary persons dietSportspersons dietCarbohydrates {55-60%}Carbohydrates {60-70%}Fat {25-30%}Fat {20-25%}Protein {10-15%}Protein {10-15%}

Essential during and after physical activity.Endurance athletes require more water than non-endurance.Small losses of water can considerable affect performance, higher than 15% can be fatal.Should be consumed regularly before, during and after performance.Athletes aim to maximise hydration levels before events for optimal performance and contribute to overall good health.Hydration

The pre-event meal is an important part of the athletes pre-exercise preparation. High-carbohydrate meal three to four hours before exercise is thought to have a positive effect on performance. Food consumed prior to activity is useful only if fully digested and its energy and nutrients available to where they are required in the body. A meal high in fat or protein is likely to increase the risk of digestive discomfort.Athletes eat mostly complex carbohydrates, such as wholegrain cereals, such as bread, pasta and rice, because they have a low glycaemic index (GI) which provide slow energy release.Pre-performance

Aims to maximise glycogen stores prior to performance therefore gaining a competitive edge.Increasing the amount of carbohydrates athletes consume leading up to an event maximises the body's storage of glycogen. The higher the levels of muscle glycogen, the greater the endurance of the muscles during performance.Athletes involved in short-term, low-intensity activities do not need to carbohydrate load as a normal diet should provide adequate amounts of glycogen. Mainly for endurance.Carb Loading

The aim is to conserve muscle glycogen and maintain blood glucose.Glycogen supplementation is not required for low intensity or short duration.Hydration must be maintained. Regular fluid intake essential.Fluid replacement essential- blood plasma is 90% water.During performance

Important to eat foods high in carbohydrates and drink plenty of appropriate fluid as this allows energy stores to recover more quickly. The first two hours following exercise are the most important refuelling periodThis is best achieved through proactive recovery enabling optimisation of body repair and regeneration processes. How well athletes recover after a session of exercise will have an impact on their ability to perform in future training and competition.A post-performance nutritional plan aims at returning the body to its pre-event state as soon as possible. IdeallyThe best way to recover is to act quickly and eat food with high carbohydrate content such as high glycaemic index( GI) foods as it raises blood glucose levels fasterRehydration involves an increased level of electrolyte and carbohydrate than during performance.Dietary protein consumed immediately after a session is taken up more effectively by the muscle for rebuilding processes.Active rest (light exercise such as walking and stretching) enhances recovery of body systems damaged by the stress of the activity.


Go to the link below. Compare and analyse the dietary requirements of 3 sports different types of pre, during and post dietary requirements that would be required for optimal performance and complete the table. http://www.ausport.gov.au/ais/nutrition/factsheets/sport

(Allocated time 20 mins)Activity 2

Comparing sports table Activity