Preparing the Body for Sport

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Preparing the Body for Sport

• Mark Fogarty BSc (Hons) Sport and Exercise Science

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Science and Sport

• Physiology
• Body
• Psychology
• Mind
• Biomechanics
• Internal and External Forces

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Physiologists

• Fitness Testing
• Nutrition
• Research
• Supplements
• Injury Prevention

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Preparing for Sport

• aside from the limits imposed by heredity and
  the physical improvements associated with
  training, no factor plays a bigger role in
  exercise performance than does nutrition
• (Costill 1988)
• Diet significantly influences athletic
  performance. An adequate diet in terms of
  quantity and quality, before, during and after
  training and competition will maximise
  performance.
• International Consensus Conference, Lausanne,
  1991

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Preparing for Sport

• Most foods can be broken down into 3 groups
• Carbohydrate
• Protein
• Fats

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Task One

• Identify Food types for each of the 3 Major food
  groups.
• Charbs
• Protein
• Fats

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Preparing for Sport

• Optimum diet for normal population
• Carbohydrate 50
• Protein 12-15
• Fat 30-35

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How does diet differ?

• Optimal diet for most sports
• Carbohydrate 60-70
• Protein 12
• Fat 18-28

• Optimum diet for normal population
• Carbohydrate 50
• Protein 12-15
• Fat 30-35

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Typical training day for an eliteBoxer

• Running/Cardio
• 30-60mins
• REST/MEAL
• Sparring/Boxing
• 3min rounds 30sec rest 10-15 rounds
• REST/MEAL
• Weight Training
• 2 muscle groups pre session 4 sets of 20 reps per
  muscle group 180 reps per gym session

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Why is an athletes diet different?

• Energy
• Increased energy demands from increased activity
• Maintenance of energy balance must be assessed
• Weight loss
• Increased fluid intake

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Carbohydrate
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Preparing for Sport
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Carbohydrate

• Carbohydrate
• Athletic performance limited by CHO availability
• High intensity long duration sports
• High CHO diets maximize glycogen stores ?
  performance
• After exercise, CHO replenished for subsequent
  performance
• Requirements sugar/starch, solid/liquid dependent
  on
• Timing type of physical activity

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Protein
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Protein

• Large Organic compounds Made of amino acids
• Complex structure difficult to break down
• The body rarely uses protein as a source of fuel
• Protein often used as a food supplement to aid
  muscle growth and prevent weight gain
• Proteins are an extremely important macromolecule

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Fat
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Fat

• Can be liquid or solid depending on structure
• Different kinds of fats.
• Saturated
• Unsaturated
• Fatty acids (Omega 3,6,9)
• NOT ALL FATS ARE BAD

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Exercise and Supplements

• Diet is important for all athletes
• Due to life style and training programmes and
  energy demands its not always possible to gain
  requirement from foods.
• Many athletes use food supplements

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Types of Supplements

• Carbohydrate shake, and bars
• Protein shakes, and bars
• Caffeine supplements
• Energy drinks
• Vitamin supplements
• Iron calcium supplements

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Task Two

• At what point does supplementing become cheating?

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Athletic substance abuse

• The International Olympic Committee (IOC)
  published its first list of banned doping classes
  in 1967, in which it listed narcotic analgesics,
  sympathomimetic amines, psychomotor stimulants,
  and miscellaneous central nervous system
  stimulants. Since that time the list has evolved
  and grown, with the incorporation of anabolic
  steroids in 1974, blockers and diuretics in
  1985, and peptide hormones in 1989.

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Athlete substance abuse

• IOC list of banned substances
• Amphetamines
• Reduce fatigue, improve alertness, improve
  reaction time, increase aggression and
  competitiveness. May be used outside of
  competition to improve training. Contained
  within recreational drugs.
• Release neurotransmitters such as noradrenalin,
  dopamine, and serotonin.
• Found in over the counter medicines such as cold
  remedies and decongestants.

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Athlete substance abuse

• Caffeine
• Stimulant increases reaction time, prolongs
  endurance, increases fat metabolism sparing
  muscle glycogen.
• Widely available in many beverages and OTC
  medicines.
• Recently removed from IOC list

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Athlete substance abuse

• Cocaine
• Class A recreational drug, performance enhancing
  effects of cocaine are inconclusive. Notable for
  distorting the users perception of reality.
• Inhibits the uptake of neurotransmitters in
  particular dopamine causing a euphoric effect.
• More commonly found as a recreational drug rather
  than used to improve performance.

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Athlete substance abuse

• ß agonists
• potent bronchodilators and may, therefore,
  improve performance in aerobic exercise
• Commonly found in asthma inhalers
• Allowed for medical reasons
• 6 of athletes at the 2000 Sydney Olympics
  declared the use of ß agonists.

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Athlete substance abuse

• Anabolic androgenic steroids
• Anabolic androgenic steroids (AAS) are used to
  improve strength by increasing lean body mass,
  decreasing body fat, prolonging training by
  enhancing recovery time, and increasing
  aggressiveness and energy.
• cardiovascular, cosmetic, hepatic, infections,
  reproductive, and psychiatric.

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Other performance Inhibitors

• Smoking
• Drinking
• Irregular Sleep
• Stress
• Injuries

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Whats in a Cigarette

• Ammonia
• Gas found in floor cleaner and fertilizer
• DDT
• An insecticide
• Phenol
• Toilet Cleaner
• Cadmium
• Found in car batteries
• Arsenic
• A neuron inhibiting poison

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Whats in a cigarette

• Naphthalene
• Found in explosive
• Carbon Monoxide
• Up to 15 of this gas may be found in a smokers
  blood replacing oxygen.
• Tar
• Carcinogenetic deposits' in lungs
• Nicotine
• Makes cigarettes addictive

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Cigarettes can also contain

• Chocolate
• Used as a flavouring in the butts
• Vanilla
• Give a smoother cooler taste

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Alcohol

• Alcohol effects all cells in the body, where ever
  the blood goes alcohol.
• Alcohol (ethyl alcohol, ethanol) is a drug, but
  technically it can also be classified as a
  nutrient because it provides energy, about 7 kcal
  per gram.
• The effects of alcohol are dependant on the blood
  alcohol concentration.

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Alcohol

• Alcohol may influence both psychological and
  physiological processes related to physical
  performance.
• Psychologically, alcohol may benefit performance
  by increasing self-confidence, decreasing
  sensitivity to pain, or removing psychological
  barriers to performance.
• However, the most prevalent use of alcohol in
  sports competition is related to its ability to
  reduce excess anxiety.

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Alcohol

• Alcohol has been shown to inhibit performance in
  tests of strength, speed and endurance.
• In professional sport the consumption of alcohol
  is usually banned 48hrs pre performance.
• Effects hydration levels and sleep patterns.
• Alcohol should be avoided post performance and
  training as it can impair recovery rates.

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Other inhibiting factors

• Sleep
• Sleep is important for the body and the brain,
  helps recovery and healing from the stress of
  exercise.
• Stress
• Emotional stress effects performance be reducing
  commitment and concentration levels particularly
  important in sports with high skill factors.
• Injuries
• Injuries reduce training intensities and effect
  performance. Injuries can be a sign of over
  training or incorrect diet.

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Questions

• ?