HSC Core 2: Factors Affecting Performance
How can
NUTRITION and
RECOVERY STRATEGIES
affect performance?
Students learn about:
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nutritional considerations
pre-performance, including carbohydrate
loading
during performance
post-performance
supplementation
vitamins/minerals
protein
caffeine
creatine products
recovery strategies
physiological strategies, eg cool down,
hydration
neural strategies, eg hydrotherapy,
massage
tissue damage strategies, eg
cryotherapy
psychological strategies, eg relaxation.
Students learn to:
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compare the dietary requirements of
athletes in different sports considering pre-,
during and post-performance needs
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critically analyse the evidence for and
against supplementation for improved
performance
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research recovery strategies to discern
their main features and proposed benefits to
performance.
Key words
Dietary intake
what you eat!
Nutrients
elements of food- provide energy, assist in cell repair, maintenance, func’g.
Carbohydrates
main source of fuel, source of vitamins and minerals
Fat
important energy source for endurance
Protein
minimal energy source, structural role; cell growth, repair, maintenance
Pre-event
before the event, hours leading up to
Post-event
after the event, hours and days following
Supplement
additional to normal diet, usually synthetic components of food
Supplementation
to take supplements additional to normal diet.
Vitamins
micro-nutrients act as catalysts → energy release, metabolism, growth
Minerals
micro-nutrients that are involved in bodily processes
Physiology
bodily processes at a cellular level
Neural
pertaining to the nervous system
Recovery
to return to pre competition state, prefer as quickly as possible.
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N
utrition fuels the body for daily living and peak performance.
When an athlete refines their nutrient intake the potential for peak performance is
heightened dramatically. Proper personalized nutrient plans can improve marathon times an
average of 11 minutes and strength can increase 50% (and IQ for the malnourished enhanced by
20%!). Food can also heighten positive moods and aid sleep, also powerful performance factors.
 nutritional considerations
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pre-performance, including carbohydrate loading
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during performance
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post-performance
Training will only be effective if supported by a specific nutritional plan of which carbohydrates
and hydration are the two most important considerations.
Carbohydrate Loading
Carbohydrates are converted to glucose (stored in the blood) and glycogen
(stored in muscles and liver), the only fuel source for anaerobic glycolysis
(burning glycogen) and nervous function. The best forms for the athlete are
complex carbohydrates with low GI as they release energy slowly and
consistently throughout the event or day.
Food must be fully digested and energy available to be of use to the athlete. One method of
ensuring an adequate supply of fuel for muscle movement is to use carbohydrate loading which
can lead to an increase by 1/3 of stored glycogen. It is effective for athletes involved in high
intensity aerobic activity lasting 90+ mins and can improve performance by about 2 – 3 %, and
maintain skill level longer. Saturation of muscle glycogen (and delay of fatigue) is achieved by…
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Balanced diet high in complex carbohydrates e.g. breads, rice, grains, pasta. 7-12
grams/kg.
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Tapering of training 2 – 4 days before while maintaining carb rich diet.
Fat is the source of energy for low-intensity, long duration activity such as marathon running, dancing, triathlons. It
is used once glycogen stores become depleted though endurance training results in glycogen sparing where some
glycogen stores are retained when fat starts to be used as an energy source. This results in an increased need for
oxygen and is often referred to as ‘hitting the wall’.
Hydration
The human body is approx. 57% water and even small losses can affect athletic performance.
Since the most important cooling mechanism for an athlete is the evaporation of sweat a loss of 23% weight loss will affect muscle endurance and heat regulation, while greater than 6% is life
threatening as blood pressure rises and blood thickens. 1 kg of body weight lost = 1 litre of water
lost
Adequate hydration and fluid retention is necessary to prevent thermal distress during
performance which leads to …
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increased body temperature
elevated heart rate
increased perceived exertion
reduced mental function and
slow gastric emptying.
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Fluid requirements vary due to genetics, size, fitness, environment, exercise intensity. An athlete
needs to replace every kilogram lost in weight by 1 litre of water. Keeping records of weight will
allow an athlete to establish a fluid replacement plan especially beginning early in the event and
then regularly throughout.
Fluid retention strategies are…
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Hydrate before (200 – 600 mls), during and after physical
activity
Drink every 15 – 20 min. while running
Drink water or carbohydrate drinks no more than 8% glucose
Train properly and acclimatize (get used to heat)
Wear clothing that ‘breathes’
Avoid high temperatures and high humidity.
Avoid consecutive days of heavy fluid loss
The Story Of Korey Stringer, NFL
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The Story of the ‘Meltdown Man’. Mark Dorrity
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Maximise glycogen
supplies and hydration
levels
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Pre-performance
Normal meal 3-4hrs before, 2-3hrs snack
(complex carbs), then limited solids; Carb drinks
last 30 mins.
adequate fluid intake in days leading up to event,
500-600mls in 2-3 hrs then 250-300 last 15 mins.
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Avoid fat, protein, unfamiliar foods,
large meals esp. protein, fat on day.
During event
(NB endurance events)
Aim to conserve muscle glycogen by
maintaining blood glucose levels.
Liquid carbs (sports drinks) for 75+% intensity,
not needed for low intensity, short duration.
Maintain hydration – maintain weight. Follow a
predetermined plan based on needs usually 200300 mls of sport drink (4-8% glucose) every 1520 mins.
Post-event (recovery) immediately for 8 – 12 hours.
 Replace glycogen with high GI carb’s.
 Rehydrate – water and 5-8% carbs solutions
larger than normal.
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Active rest  make red blood cell, new proteins and
specific cellular components damaged in event.
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Avoid alcohol
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compare the dietary requirements of athletes in different sports considering pre-, during and
post-performance needs
Research the diet recommended for a specific athlete
Athlete / event
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Source of information
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Recommended :
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daily intake of carbohydrates, fat and protein?
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food choices – before and after, when and how much.
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Water – how much and when?
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Athlete / event
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Source of information
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Recommended :
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daily intake of carbohydrates, fat and protein?
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food choices – before and after, when and how much.
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Water – how much and when?
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supplementation
The sports world is full of pills, potions, powders, bars and drinks that promise to
give the athlete a winning edge. While controlled by the governments
Therapeutic Goods Administration or Food Standards Australia the only
rule is that they mustn’t contain harmful substances, not that they work!
Most work psychologically and are not needed if diet is well balanced.
What elements / aspects of performance would an athlete like an advantage in?
fuel source, muscle size, oxygen delivery, reaction time / alertness.
So the main supplements are : glycogen, creatine, protein, caffeine
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vitamins
A well balanced diet provides all of the vitamins and minerals that a person needs.
Supplementation can be dangerous if the amount of specific vitamins exceeds
recommended daily dosages leading to headaches, nausea, joint pain, dry skin and more
importantly fatigue. Research has shown that megadoses of other vitamins do not improve
performance. All it does is cost money. The only time supplementation of vitamins is
appropriate is for ill health or unavailability of a normal diet e.g. travelling.
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Minerals
The 2 minerals of most concern for athletic performance are iron and calcium.
Iron is a major component of haemoglobin which is the O2 transport system in the blood. Iron deficiency
(anaemia) reduces athletic performance because muscles are deprived of O2. Sports anaemia often occurs
when training is heavy in the early stages but is avoided with a gradual, progressive training load. A
balanced diet should avoid anaemia but some people are at risk - endurance athletes, females, vegetarians
and adolescent males going through a growth spurt.
The foods these athletes should eat are: leafy green vegetables eaten with vitamin C,
red meat. Iron tablets could also be considered but must be closely monitored.
Calcium deficiency, more common in women, does not directly affect sporting
performance but it does affect general long term health. It is vital for bone structure
and its loss leads to brittle bones (osteoporosis). Athletes should look to their diet to
maintain calcium intake – dairy foods, fish bones eg, tuna I have a ‘disc’ which
clearly shows this! Try handing out violet crumble or aerobars and any other solid
chocolate.
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Protein
Protein holds cells together and is important in cell growth, repair and maintenance; hormone
production, nervous system transmissions and in extreme cases can be used as an
energy supply. Most need 1 g / kg but most Australians consume more than this. Some
specific athletes MAY benefit from protein supplementation – strength athletes,
endurance athletes in heavy training and adolescents having a growth spurt but most
athletes can meet / increase their requirements from a balanced diet. Supplementation
is wasteful while excess protein can increase the risk of some cancers, obesity, osteoporosis and
impaired kidney function.
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Caffeine
Caffeine improves cognitive processes – alertness, concentration, memory, reasoning.
It is an ergogenic aid – aids specific metabolic processes such as use of fat stores,
promotes glycogen sparing, No use in high intensity, short-term activities and can
increase dehydration in hot humid environments (diuretic).
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Creatine Products
Creatine is a naturally occurring compound that is made within the body and also sourced from
food. It is converted to phosphocreatine in the muscle to be used in the ATP/PC energy system.
Many researchers have found no evidence to support performance enhancing claims of creatine
supplementation except in explosive sport athletes with low creatine storage levels. Hypertrophy
though can be more easily gained when training is combined with creatine supplementation.
Larger doses can lead to muscle cramps and possibly renal disease
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critically analyse the evidence for and against supplementation for improved performance
SUPPLEMENTATION
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Minerals/ Vitamins
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Protein
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Caffeine
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Creatine products
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Minerals/ Vitamins
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Protein
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Caffeine
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Creatine products
EVIDENCE / IMPLICATIONS
FOR
AGAINST
Q: Assess the use of supplements in sport.
Overall the use of supplementation in sport students make a general statement regarding the use
of supplementation
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recovery strategies
An athlete wants to return to normal training and competition as quickly as possible after an event
or tiring workout. Active rest is the most beneficial form of recovery allowing physiological
(muscle repair / rebuild, energy / fluid levels restored) and psychological revitalization between
training sessions and between competitions (weekly games, season peaks.)
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physiological strategies, eg cool down, hydration
Focus is on removal of metabolic by-products and replacement of fluids and energy supply.
Cooldown: The purpose is to return to normal – heart rate, metabolism, ventilation rate,
blood distribution and adrenaline. Without it blood pooling causes dizziness. It assists
removal of waste products which cause stiffness and soreness and reduces cramps and
may assist in preventing delayed onset muscle soreness. (DOMS) An effective
cooldown is active and gradual and includes static stretching.
Nutritional plan: A sound nutritional recovery play includes…
Fluid Recovery – Athletes should drink to replace their weight with intermittent
sipping. A severely dehydrated athlete may take 24-48 hours to rehydrate as
indicated by pale yellow urine. Milk, fruit juice and glucose drinks are
recommended as they include other nutrients.
Fuel Recovery – At least 50-100 grams of carbohydrate needs to be consumed in
the first 30 mins to 2 hours after an extended period of exercise as the muscles are
at their most receptive to glycogen enrichment. Some protein should also be
consumed in a ratio of 1 : 4. with glucose.
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neural strategies, eg hydrotherapy, massage
These aim to relax fatigued muscles.
Hydrotherapy – Water is used to relax, soothe pain and assist metabolic recovery; provides
support, avoids jarring during active exercise especially of stressed joints and muscles. Methods
include steam rooms, spas, underwater massage and heated swimming pools.
Massage – Sports massage extends the cooldown, relieves swelling, reduces muscle tension,
eliminates by-products and promotes flexibility. It can also include rehabilitation massage
focusing on injury, cramps, bruises etc. Specific muscle groups must be targeted using a range of
techniques – compression, cross-fibre, Swedish and tender point.
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tissue damage strategies, eg cryotherapy
This involves cooling to treat injury and promote recovery especially from collision sports. Ice
can be applied 10 mins on then off for up to 1 – 2 days. Compression and elevation are also valid.
Ice baths starting for 1 min are also popular in many sports. Swims in cold pools or the ocean are
common the day after a big game.
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psychological strategies, eg relaxation.
Relaxation which aims to reduce tension can help an athlete experiencing low
concentration, lack of motivation and increased anxiety and can include debriefing
sessions, reading, listening to music and watching movies. More specialised
psychological techniques include progressive muscular relaxation, flotation,
meditation, visualisation, centred breathing and positive self-talk.
Adequate sleep is regarded as the most important recovery strategy.
 research recovery strategies to discern their main features and proposed benefits to
performance.
Select a range of strategies and complete an in-depth report on them.
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