2. NUTRITION: PERFORMANCE IS A CHOICE…

3. • 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)

5. • 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.

6. • A diet plan for sports performance should provide for
• A dietary intake which supports & promotes long term good health
• All nutrient needs
• Specifically, increased energy demands of physical activity.
• Therefore energy intake must increase (increase complex
carbohydrates)
• A stable body weight & fat level
• Adequate hydration & rehydration

7. COMPARE THE PAIR
Sedentary persons diet Sportspersons diet
Carbohydrates {55-60%} Carbohydrates {60-70%}
Fat {25-30%} Fat {20-25%}
Protein {10-15%} Protein {10-15%}

8. • 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.

9. • The pre-event meal is an important part of the
athlete’s 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.

10. • 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.

11. • 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.

12. • 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 period
• This 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. Ideally
• The 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 faster
• Rehydration 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.

13. • 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)