Diet timing 1

Diet timing

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What you will learn about in this topic:

1.

When you should eat to maximize your potential 2.

Carbohydrate loading 3.

High-protein diets

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Learning objectives

By the end of this presentation you should be able to: •

Understand

how the time of day you eat affects performance •

Describe

loading is what carbohydrate •

Explain

high-protein diets

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What an athlete eats leading up to an event can greatly affect their performance.

An athlete’s diet should be carefully monitored. Special note of what and how much is eaten and the timing of the intake should be made.

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Timing

The time of day can also affect an athlete’s performance.

For example, eating breakfast is essential to set an athlete up for the day.

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When you eat in relation to playing a sport is also important. Eating food within an hour of playing sport is not recommended as the digestive system is still processing the food and you will divert blood away from it to the muscles you use when you exercise.

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Carbohydrate loading

By eating more carbohydrates, a store of glycogen is built up in the body.

In competition this store will reduce levels of fatigue and so help to maintain a standard of performance.

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Planning

A sports diet must be planned:

The week before a competition

Eat complex carbohydrates to build glycogen stores.

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Three/four days before competition

Eat small snacks that are high in carbohydrates every two to three hours, plus a smaller portion of protein.

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Morning of competition

Eat a meal high in complex carbohydrate and low in fat, protein and fibre.

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During the competition

For long-distance events, take in carbohydrate drinks. For tournaments, eat carbohydrates between matches.

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After competition

Drink fluids to rehydrate the body. Eat small amounts of carbohydrates to replenish glycogen stores and speed up recovery time (about 2g per kilogram of body weight).

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High-protein diets

High-protein diets often require a sportsperson to have smaller meals more often; six to eight meals in a day is common. The meals are usually smaller and higher in protein to aid the body’s digestion and avoid the storage of excess energy drawn from food.

Smaller meals are broken down quicker and allow the body to use the protein to repair and fuel itself more efficiently.

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Performers who need to increase muscle mass and reduce weight in a short space of time (such as a few weeks) go on a high-protein diet.

This is because protein-rich diets are often low in carbohydrates so the body loses water it would normally get from carbohydrates, meaning the person loses weight.

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This diet is also used by athletes of all types after an injury or accident to help repair body tissue.

Body builders use this diet to burn fat and increase muscle size. Taking supplements such as creatine can also aid this process.

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Task

1.

Think about what you have eaten and what sports you have played over the past week. Put this information into a table.

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2.

Is there a relationship between when you ate and how you felt when you played? For example, did you have a practical PE lesson straight after lunch? If so, how did eating before exercise make you feel and do you think it affected your performance?

6 Mark Question

• • • Julian is training to take part in a marathon. Discuss the importance of a balance diet on Julian’s performance and what he needs to consider in the run up to his event?

(6 marks)

• • • • • • • • • • • •

Macro-nutrients: Carbohydrates, Fats, Proteins

Stored as Glycogen and used to convert to energy needed for performance.

Can provide energy and would be good to have some Fats in diet for long distance running to breakdown for extra energy. Helps rebuild damaged muscle fibres. Very useful for long distance runners for after event/training to help build muscle and could be used for energy in very long-distance events as well

Micro-nutreints: Minerals, Vitamins, Fibres, Water

Calcium-Formation of Bone, reduce likelihood of osteoporosis and especially in weight baring exercises like long-distance. Iron- Formation of red-blood cells, allows a more efficient aerobic system by being able to carry more oxygen. Vit B1- Releases Carbohydrates, Vit C- maintenance of bones, Vit D- Absorption of Calcium (see above) Water: Is a very important element to a long-distance runner. It is needed as it is lost during exercise. Need to control temperature and stop dehydration.

Changes to Diet before competition (Carbo-loading)

Make maximum use of athletes energy resources Start of the week reduce training/rest and recover and low CHO high protein Mid-week- very high CHO, short distances fast pace training.

Day before “pasta-parties” loading CHO for energy (glycogen stores) After event lots of CHO to replenish lost stores.

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Exam questions

1. Why do athletes use carbohydrate loading diets?

A.

To make them really strong B.

To help repair damaged body tissue after injury C.

To help them keep on performing for longer in an event D.

Because it is the latest fad diet