TAHAP I

Sport PRACTIC

Number of Description
Athletes/Players

Objectives: 1)
2)
3)

Time Activity

Equipment Needed:
Reflection:

8

CE PLAN

Date/Time
Gen. Preparation/Specific/Competition

Key Points Comments/Equipment
Technical,
Tactical, Mental

85

86

87

88

Multilateral Development In Specific Sports
89

90

91

92

93

94

95

96

97

98

99

100

101

102

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http://www.bcathletics.org/main/images/LTADguidelines.gif

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UNIT 5

NUTRITION

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Training and Competition Nutrition

Goals of Training Nutrition

The benefits of diet are more obvious in the area of competition performance,
where nutrition strategies help athletes perform their best by reducing or
delaying the onset of factors that would otherwise cause fatigue. The major role
of the daily diet is to supply athletes with fuel and nutrients needed to optimize
the adaptation achieved during training and to recover quickly between
workouts.

Goal 1

Meet the energy and fuel requirement needed to support a training program.

The energy requirements of individual athletes are influence by their body size,
growth, pursuit of weight loss or gain and most important the energy for training
(frequency, duration and intensity). The important of meeting energy intake:

i) Energy intake determines the potential for achieving the athlete’s
requirement for energy containing macronutrients and micronutrient for
optimal function and health.

ii) Energy intake assists the manipulation of muscle mass and body fat
level to achieve the ideal physique.

iii) Energy intake effects the function of hormonal and immune system.

iv) Energy intake challenges the practical limits to food intake set by
issues such as food availability and gastrointestinal comfort.

Goal 2

Achieve and maintain an ideal physique for their event; manipulate training and
nutrition to achieve a level of body mass, body fat and muscle mass that is
consistent with good health and good performance.

Physical characteristic, including height, limb lengths, body mass, muscle mass
and body fat can play a role in sports performance.

Goal 3

Enhance adaptation and recovery between training sessions by providing all
the nutrients associated with these process.

The requirements for many nutrients are increased as a result of prolonged
exercise. Protein requirement may increase due to support muscle gain and

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repaired of damage body tissues but also for protein oxidation makes to the fuel
requirements of prolonged exercise

Protein Requirement for Athletes g/kg body weight/day
0.8-1.0
Group 1.0-1.5
Sedentary men and women, adult 1.6
Recreational exercise, adult 1.2
Elite male endurance athletes
Moderate-intensity endurance athletes 1.8-2.0
1.4-1.8
Adolescent athletes 1.5 - 1.7
Body builder athlete, adult 1.0-1.2
Resistance athletes (early training) 1.4-2.0
Resistance athletes (steady state)
Calories restriction athlete 2.0
Limit of maximum intake, adult

Goal 4

Refuel and rehydrate well during each training session to perform optimally at
each session.

The maintenance of fuel status and fluid balance plays an important role in the
performance of exercise and forms the basis of most of the special nutrition
strategies undertaken for competition.

Fluid Intake Recommendation RECOMMENDATION
TIME
400–600 ml
Before Exercise 500–1000 ml
- 2-3 hours
- 1 hour (training early in the morning)

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During 150–350 ml
- Every 15–20 minutes
500–1000 ml
After 1000 ml
- First 30 min after exercise
- 2 hours

Goal 5

Practice any intended competition nutrition strategies so that beneficial
practices can be identified and fine-tuned.

Every athlete is varies in relation to nutritional support and respond to nutritional
intake. Therefore, the training situation offers each athlete a chance to find the
intake of fluid and food that will be practical and valuable for future competitive
events.

Pre, During and Post Exercise CHO Requirement

Time Recommendation
4 hrs before exercise
1.0-4.5 g/kg body weight
1 hr before exercise High CHO, palatable, well tolerate
During exercise 1g/kg body weight
After exercise 30-60 g/hour
1.5 g/kg immediately after exercise
1.5 g/kg feeding after 2 hrs

Goal 6

Maintain optimal health and function, especially by meeting the increased
needs for some nutrients resulting from heavy training.

Recovery is a major challenge for the elite athlete, who undertakes two or even
three workouts each day during certain phases of the training cycle, with 4-24
hr between each session. Process of recovery include:

i) Restoration of muscle and liver glycogen stores.

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ii) Replacement of fluid and electrolytes lost in sweat.

iii) Synthesis of new protein following the catabolic state and damage
induced by the exercise.

iv) Responses of the immune system.

a) Factors that enhance the rate of restoration:

- Depletion of glycogen stores-the lower the stores, the faster the rate of
recovery.

- Immediate intake of CHO after exercise-starts effective recovery
immediately.

- Adequate amounts of CHO and total energy intake:

 About 1g/kg body mass within 1st hr.
 7-12g/kg over 24 hr.

- Focus on CHO-rich foods with high GI.

- Frequent intake of CHO (every 15-60 min) during 1st hr of recovery.

- If CHO intake is below threshold for glycogen storage, add protein to
meals and snack.

CHO Requirement

Situation CHO Recommendations for Athletes

Low intensity exercise or training 5-7 g/kg body weight/day
program less than 60-90 min/day

Training program more than 90-120 7-10 g/kg body weight/day
min/day

Extreme exercise program in between 10-12 g/kg body weight/day
6-9 hrs/day (cross country cyclist)

CHO loading for endurance and ultra 7-10 g/kg body weight/day
endurance athletes

CHO intake during exercise training or 1 g/min or 60 g/hr
competition more than 1 hr

Rapid recovery after training session 1 g/kg body weight ( the 1st 30 min
or competition multiple day (duration after competition) repeated intake of 1

g/kg body weight every 1-2 hrs until
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in between session is less that 8 hrs) actual requirement achieved

b) Factors that have minimal effect on rate of restoration:
- Gentle exercise during recovery. Over long-term recovery, frequency of
meals and snacks (provided total amount of CHO is adequate).
- When total CHO intake meets threshold for glycogen storage, intake of
other macronutrients (e.g, protein or fat).

c) Factors that reduce the rate of restoration:
- Damage to the muscle (contact injury or delayed-onset muscle
soreness caused by eccentric exercise).
- Delay in intake of CHO after exercise (postpones the start of effective
recovery).
- Inadequate intake of CHO.
- Inadequate total energy intake.
- Reliance on CHO-rich foods with a low glycemic index.
- Prolonged, strenuous exercise during the recovery period.

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Food Supplement and Ergoganic Aids
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TYPE OF DETAIL POTENTIAL CONCERN
SUPPLEMENT SITUATION FOR USE ASSOCIATED TO

USE

 Flavored drinks  During exercise  Drinks should be
kept cool to
 Providing To replace~ 80% promote palatability
carbohydrates of sweat loses, or and encourage
(6-8% or 6-8 as much of the intake.
g/100m) sweat loss as it
practical and  Athletes should not
 Providing comfortable. consume excessive
sodium (10-25 amounts of sport
mmol/L)  After exercise drinks during
exercise that cause
 Providing Rehydration a substantial
potassium (3-5 requires a fluid increase in body
mmol/L) intake of ~ 150% of mass.
the volume of post-
 To rapidly exercise fluid deficit
deliver fluid and over the next 1 – 2
fuel during and hr and may not
after exercise. occur voluntarily.

Sport Drinks  Solutions of 4%  Rapid dehydration  Salt implementation
to 8% may be need during exercise may
Electrolyte carbohydrate following moderate lead to
Replacement can deliver good to large fluid deficits gastrointestinal
Supplements effective source incurred during problems or cause
of carbohydrate further impairment
can deliver and 113exercise or other of fluid balance.
effective sources dehydrating
of carbohydrate
without
interfering with
rehydration
goals.

 Replacement of
electrolytes,
particularly
sodium, is useful
for maintaining
thirst drive and
may help to
reduce urine
losses during
post-exercise
recovery.

 Sport drink with
higher sodium
content (>25
mmol/L sodium)

 Oral dehydration
solution (50-80
mmol/L sodium,

10-30 mmol/L activities (e.g.,  Increasing the
potassium) making weight). sodium content of a
drink generally
 Electrolyte  Replacement of reduces the drink
sachets (30 mmol large sodium losses palatability and may
of sodium, 10 may be needed interfere with the
mmol of during ultra- voluntary
potassium) endurance consumption of
activities. fluid.

 Replacement of  Can often be
large electrolyte overused.
losses may be
needed during  May lead to
exercise in certain overconsumption of
individuals with high energy intake and
rates of sweat loss unwanted weight
or high sweat gain by some
content of athletes.
electrolytes.

 Oral rehydration
solutions are
recommended to
treat or prevent
dehydration
associated with
diarrhea and
gastroenteritis in
athletes.

Liquid Meal  Available in the  Useful for athletes
Supplements forms of who need increase
carbohydrates- energy intake
rich, moderate- without preparing or
protein, low-fat eating additional
powder for mixing food or meals.
with water or milk.
 Replace normal
 Provide a compact energy and nutrient
and easily intake while
prepared meal reducing
replacement gastrointestinal
supplement. contents and body
mass.

 Useful as a prevent
meal for athletes
with high risk of
gastrointestinal
upset during
exercise.

 Provide a portable,

non-perishable, and

easily prepared
meal or snack –

providing energy, a

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balance of
macronutrient, and
a substantial
sources of
micronutrients.

 Provide a compact  Provide a compact  Often overused,
source of fuel source during leading to
carbohydrate and prolonged sessions inappropriate ate
protein in a bar of training or replacement of
form. competition, whole foods and
especially when overreliance on
- More hunger is likely or it expensive
concentrated is impractical to alternatives.
form of carry substantial
carbohydrate amounts of food.  Athletes should be
than sports encouraged to
drinks and  Nutrient-dense practice using sport
provide a supplement bars and to assess
substantial fuel providing energy tolerance during
boost when and carbohydrate in training before
consumed a high-energy diet. using in the
during or after They are useful for competition setting.
exercise. athletes
Sport Bars undertaking a
- A solid form of heavy training load,
carbohydrate experiencing
intake may be growth, or aiming to
useful to satisfy increase muscle
hunger during mass.
some forms of
prolonged  Compact and
exercise (i.e., portable source of
road cycling). carbohydrate,
protein, and other
nutrients for post-
exercise recovery.
They are ideal for
use where appetite
is suppressed
following exercise,
access to food is
limited post-
exercise, or the
athlete has minimal
time to eat between
exercise sessions.

 Compact, low-fiber
source of
carbohydrate; thus,
they are useful as
part of prevent meal
for athletes at high
risk of
gastrointestinal
problems during

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 Provide a highly exercise and are  High-cost
concentrated useful in making- alternative to other
source of weight strategies as suitable foods and
carbohydrate (65- a low-residue fluids and should
70%) in easily snack. therefore be used
consumed and only in specific
quickly digested  Convenient, situations for which
gel form. portable, they are most
nonperishable suited, rather than a
Sport Gels snack providing general snack.
energy, a balance
of carbohydrate and  Gastrointestinal
protein, and intolerance may
micronutrients. occur because of
the concentrated
 Provide a compact carbohydrate load.
fuel source for
endurance sports  Should always be
lasting longer than consumed with
90 min, especially adequate fluid to
where it is meet hydration
impractical to carry needs.
large amounts of
sport drinks (i.e.,  Athletes should
cycling, triathlon). practice use of gels
and assess
 Provide a compact tolerance during
fuel source for team training sessions if
sports athletes they are intended
during breaks in for use during
play during competition.
extended training or
competition  May lead to
sessions. overconsumption
and overreliance on
 Provide a compact low-nutrient
and portable source carbohydrate
of carbohydrate for sources.
post-experience
recovery when  Some gels contain
regular foods are other compounds
not tolerated by the such as medium-
athlete. chain triglycerides,

 Provide a low-fiber
and compact
prevent snack for
athletes unable to
tolerate regular
foods and fluids.

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which may be
poorly tolerated.

 Take the form of a  Can be used by  May provide a false
broad-range, low- athletes sense of security to
dose formulation undertaking a athletes who are
of vitamins and prolonged period of otherwise eating
minerals. travel, particularly to poorly.
countries with an
Multivitamin inadequate or
and Mineral otherwise limited
Supplements food supply.

 Can be used by
athletes
undertaking a
prolonged period of
restricted energy
intake. \useful for
athletes
undertaking heavy
competition
schedule, involving
disruption to normal
eating patterns.

Antioxidant  Increase in  Can be used for  There is potential
Vitamins C training stress short-term for antioxidant
and E leads to a supplementation for supplements to act
temporary athletes as pro-oxidants if
Calcium increase in the undertaking a taken in excess.
Supplement production of free sudden increase in
oxygen radicals. training stress or a  Calcium
shift to a more supplementation
 Supplementation stressful does not guarantee
with antioxidant environment. bone status in
vitamins may help absence of an
to reduce the adequate estrogen
oxidative damage and progesterone
until the body’s
antioxidant system
adapts to the new
challenge.

 Is available in a  Low intake: Athletes
formulation who eat an
providing ~500mg inadequate energy
of elemental intake or
calcium in a dose inadequate
as calcium amounts of diary
gluconate. and fortified soy

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products are at status.
risks of an
inadequate calcium  Athletes with
intake. disordered eating or
eating disorders
 Calcium require significant
requirements are treatment in
elevated by growth addition to calcium
in children and supplementation.
adolescence.
 Athletes who used
 Increased calcium creatine either
intake may needed unaware of correct
to ensure calcium supplementation
balance in female protocols or persist
athletes with in using
impaired menstrual unnecessarily high
status. doses if creatine.
Study shows that
Creatine  Is a naturally  May enhance the high doses of
occurring performance of a creatine do not
compound found single high-intensity further enhance
in large amounts sprint or exercise creatine stores.
in skeletal muscle bout, which is
as a result of dependent on  An acute weight
dietary intake and phosphocreatine gain of 600 to 1000
endogenous stores. g is typically
synthesis from associated with
amino acids.  Can enhance the loading and may
performance of represent water
 Creatine exercise involving gain. This
monohydrate is repeated sprints or associated weight
the most common bouts of high- gain may be
of creatine intensity exercise, counterproductive
supplements. separated by short to athletes
recovery intervals. competing in sports
- Muscles creatine where power-to-
content varies  Can be used in a weight ration is a
between resistance training key factor in
individuals program to further successful
related to increase lean body performance or
gender, age, or mass and strength. those competing in
fiber type. weight-division
 Can be used in sports.
- The typical interval and sprint
carnivorous diet training programs.  There are anecdotal
provides reports of an
approximately 2  Can be used during increased risk of
g f creatine per training and
day. competition in
sports involving
intermittent work
patterns.

 Can enhance the
effectiveness of
carbohydrate-
loading program for
endurance

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exercise. muscle cramps,
strains, and tears,
 Doses for acute  An increase in but studies to date
loading are 300 extracellular have not reported
mg/kg bicarbonate buffering capacity an increased risk if
and 300 to 500 may aid an athlete’s these events.
mg/kg citrate, capacity to produce
taken 1 – 2 hr power during sports  Supplementation
before exercise. or events limited by should be limited to
Buffering agents excessive buildup well-developed
should be of hydrogen ions. athletes. Young
consumed with 1 athletes are able to
– 2 L of water to  Bicarbonate or make substantial
reduce citrate supplements gains in
gastrointestinal can be used in performance
problems high-intensity through maturation
attributable to events lasting 1-7 in age and training,
osmotic diarrhea. min. without the need to
expose themselves
 A longer-term  Can be used in to the expense or
leading protocol high-intensity small potential for
with bicarbonate sprints. \can be long-term
(500mg-1.day-1, used in prolonged consequences of
spread over the high-intensity creatine use.
day) may provide events lasting 30-60
a more sustained min.  There have been
increase in blood reports of
pH, with benefits gastrointestinal
being maintained distress following
for a least 1 day bicarbonate use.
following the last
bicarbonate dose.  It may cause acute
changes in urinary
pH.

Bicarbonate
and Citrate

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 Occurs naturally in  Has the potential to  At higher levels of
the leaves, nuts, enhance the intake, caffeine has
and seeds of a performance of the potential to
number of plants. range of exercise cause increases in
protocols. heart rate,
Caffeine impairments or
 Can be used during alterations of fine
prolonged motor control and
endurance or technique, and over
intermittent sports, arousal (interfering
including team with recovery and
sports, as a training sleep patterns).
aid or competition
aid.  Caffeine may
interact with other
 The mechanism is supplements and
likely to involve nutrients used by
alternations to the athletes (e.g.,
perception of effort bicarbonate,
or fatigue, as well creatine,
as direct effects in carbohydrates),
the muscle. which needs to be
explored in terms if
performance
outcomes and
potential side
effects.

Goal 9
Eat for long-term health by paying attention to healthy eating guidelines

Although athletes tend to focus on their immediate competition pursuits, they
should remember that there is life after a sporting career. Therefore, athletes
are included in healthy nutrition guidelines prepared for the general population.

Goal 10
Enjoy food and the pleasure of sharing meals

Some athlete may need to modify their eating patterns. But they are
encouraged to ovoid extreme dietary changes and the exclusion of all their
favourite food. The athletes should always seek a balance between meeting his
or her nutritional goals and enjoying the social and hedonistic aspects of eating.

Goals of Competition Eating

Goal 1

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In weight-division sports, achieve the competition weight division with minimal
harm to health of performance

This issue related to weight category athletes where they practice extreme
weight-making practice such as sauna, exercising in sweat clothes or ingesting
diuretics

Goal 2

Fuel up adequately before an event by consuming carbohydrate and tapering
exercises during the days before the event according to the importance and
duration of the event; use carbohydrate-loading strategies when appropriate
before events of greater than 90-120 min duration

The usual resting glycogen concentrations of the trained athlete (100-120
mmol/kg wet weight)adequate to meet fuel event lasting up to 60-90 min. such
store can be achieve by 24 hours of rest and adequate intake of carbohydrate
(7-10g/kg BM/day).

Goal 3

Top up carbohydrate stores with a prevent meal or snack during the 1 to 4 hrs
before competition

Goals for food and drinks consume 4 hours before an event:

i. Further enhance muscle glycogen stores if they have not been
fully stored or loaded since the last exercise session.

ii. Restore liver glycogen content, especially for events undertaken.

iii. In the morning when liver stores are low after an overnight fast.

iv. Contribute to fluid balance to ensure that the athletes is well
hydrated.

v. Prevent hunger and avoid of gastrointestinal discomfort and
upset often experienced during exercise.

vi. Include foods and eating practices that are important to the
athlete’s psychology or superstition.

Goal 4

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Keep hydration at an acceptable level during the event by drinking appropriate
amounts of fluids before, during after the event
Athletes should aim to keep the fluid deficit associated with his or her event to
an acceptable level by developing a hydration strategy for before, during and
after event. Factors influence fluid intake during exercise:

i. Individual variability-genetic predisposition to be an avid or
reluctant drinker.

ii. Awareness of sweat losses fluid needs.

iii. Awareness of benefits of good hydration.

iv. Availability of fluids.

v. Palatability of fluids (flavour, temperature, sodium content).
vi. Opportunity to drink.

vii. External cues or encouragement to drink.

viii. Gastrointestinal comfort.

ix. Fear of urination.

x. Weight loss issue (fear of energy content).

Goal 5
Consume carbohydrate during events of >1 hr in duration of where body
carbohydrate stores become depleted
Recommended to consume at least 30-60 g/hr during exercise greater than 60-
90 min.

Goal 6
Achieve fluid and food intake before and during the event without causing
gastrointestinal discomfort or upsets
Athletes should practice and identified suitable food and drinks during training.

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Goal 7

Promote recovery after the event, particularly during multiday competitions such
as tournaments and stage races

Post event goal is to ensure that the athlete is ready to face the next opponent.

Goal 8

During a prolonged competition program, ensure that competition eating does
not compromise overall energy and nutrient intake goals
During competition phases, eating strategies that promote refuelling and
rehydration in preparation for, or recovery from, each exercise bout are likely to
be the athlete’s top priority. Athlete may choose palatable and easy-to-consume
foods and drinks to achieve goal.

Goal 9
Make well-considered decisions about the use of supplements and specialized
sports foods that have been shown to enhance competition performance or
meet competition needs

Any decision to use sport supplements or foods should consider the evidence
for real or even placebo-driven benefits versus the risk side effects or a positive
doping outcome.

NUTRITIONAL STRATEGIES FOR SPECIFIC ENERGY SYSTEMS

Anaerobic Metabolism for High-Intensity Burts and Power

Athletes in power events such as weightlifting, hammer throw and shot put must
maximize their potential for success by improving muscular strength, speed and
power. Power development is a function of the maximum amount of energy that
a muscle can produce quickly and is type IIb muscle fiber. Athletes from this
group must consume enough energy so the nutrients, including protein, needed
to support this larger mass re available for anabolic use and are not catabolized
to meet energy requirements.

Nutrition Tactics for Power Athletes
Different activities place special metabolic requiremnts on muscle systems, and
these differences alter the nutrition requirements among athletes involved in
various type of sports. Sports that require a high level of power and speed over
short distances have a high anaerobic component. Athletes in these sports are
not interested in their ability to move efficiently over long distances for long
periods of time;they want to be the first in short distances.

Anaerobic Metabolic Pathways

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1. Phosphocreatine (Phosphagen) System
Anaerobic metabolic processes supply ATP from phosphocreatine (Pcr) and
glycolysis without oxygen. The in-muscle concentration of preforme ATP is 25
to 33% of concentration of PCr. The volume of energy that can be supplied by
the breakdown of PCr is vast, and it can be produced instantaneously.
However, the length of time that this high volume of energy can be supplied is
never greater than 10 seconds because of the limited amount of PCr stored in
tissue. The higher the exercise intensity, the greater the reliance on PCr
breakdown as a source of energy

2. Glycolysis (Glycolitic System)
Glycolysis refers to the anaerobic breakdown of glucose or glycogen for energy.
The combination of PCr and glycolysis can support predominantly anaerobic
maximal work for approximately 90 seconds, often reffered to as the anaerobic
maximum.

Capacity and Power of Anaerobic Systems for Producing ATP

System Capacity Power Delay time

(mmol ATP/kg) (mmol ATP/kg) Instant
5-10 sec
Phophocreatine system 55-95 9.0 -

Glycolytic system 190-300 4.5

Combined 250-370 11.0

A Sampling of Sports Relying on Anaerobic Metabolism
1. Baseball
2. Bodybuilding
3. Gymnastics
4. Hockey
5. Track and Field (Sprints, Jumps and Throws)
6. Swimming (100 to 400 meters)
7.Wrestling

Aerobic Metabolism foe Endurance
For endurance athletes, optimizing carbohydrate storage before competition,
sustaining carbohydrate delivery during competition, and maintaining an optimal
hydration state before and during competition are critical factors for achieving
aoptimal performance.

Nutrition Tactics
Endurance events require a high level of endurance and place a relatively low
premium on anaerobic power. These events force competitiors to perform at the
margin of their maximal aerobic capabilities over long distances.
Aerobic training does some wonderful things to the athlete’s ability to use
oxygen. The intermediary (type IIa) fibers, which tend to behave more like fast-
twitch (power) fibers, dramatically increase in mitocondrial content and the in
enzymes involved in oxidative metabolism. The conversion of behavior of the
intermediary in the athlete’s aerobic endurance. The increase ability to use
oxygen results in an improvement in the ability to burn fat as a primary fuel,
reducing the reliance on carbohydrates. However, since carbohydrate is neede
for the complete combustion of fat, carbohydrate is still the limiting energy

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source for endurance work because athletes have relativey low carbohydrate
stores.

Aerobic Metabolic Pathways
Aerobic metabolic pathways are the means we have for obtaining energy from
fuels (CHO, Protein, Fat) in the presence of oxygen. Aerobic metabolic
pathways providing ATP energy slowly but for long durations, provided there is
sufficient substrate and oxygen available to the cells.

Theoretical Average Energy Stores

Mass (kg) Energy (kcal) Exercise Time (min)

Liver glycogen 0.08 306 16

Muscle glycogen 0.4 1,529 80

Blood glucose 0.01 38 2

Fat 10.5 92,787 4,856

Protein 12.0 48,722 2,550

Adapted from M.Gleeson, 2000, Bichemistry of Exercise.Nutrition in Sport,

edited by R.J. Maughan (London, England: Blackwell Science)

Substrate usage in energy pathway

Protein Lactate Glycogen Anaerobic metabolism
Glucose produces a small
Amino Acids Pyruvate amount of ATP

Acetyl-Coa Triglycerides
TCA Cycle
glycerol + Fatty Acids
Energy
Beta oxidation
Aerobic
metabolism The net effect of anaerobic
produces a glycolysis is the conversion of 1
large amount molecule of glucose to 2 molecules
of ATP of pyruvate, with the net
formulation of 2 molecules of ATP.
If glycogen is the orgin of the
glucose, 3 molecules of ATP are
produced. While the net ATP
produced is relatively small, it can
be produced quickly for short
periods of time. The net effect of
aerobic glycolysis is the coversion
of 2 molecules of acetyl-CoA to
form 36 molecules of ATP

125

Considerations for Endurance Sports
Aerobic athletes must be capable of acquiring and delivering enough oxygen to
the working muscles to support the physical work that is being done. To
maintain the efficiency of their systems, endurance athletes should consider
factors that can influence their aerobic capacity,including overtraining, overuse
injuries and dietary adequancy.

1. Overtraining
overtrainig has some well-established warning signs, including increased
muscle soreness, delaye of muscular recovery, inability to perform at the
previous training load, poor-quality sleep, decrease vigor, swelling of lymph
nodes, high illness frequency and loss of appetite. overtarining rarely leads to
an improvement in performance and, in fact, commonly reduces performance
because it ultimately increases the likelihood that the athlete will become sick or
injured. Factors associated with the development of over-training syndrome
include:

 frequent competition, particularly if it involves quality efforts;
 monotonous training with insufficient rest;
 preexisting medical condition (e.g., colds or allergies)
 poor diet, particularly inadequate intake of CHO or dehydration
 environmental stress (e.g., altitude, high temperatures and humidity)
 psychosocial stressors (e.g., work or school conflicts)

According to ACSM, overtraining syndrome can be effectively eliminated
through a logical training program that allows for adequate rest and recovery
with proper nutrition and hydration

2. Overuse Injuries
Overuse injuries occur when an athlete chronically repeats the same physical
task;they may be particulalrly problematic in adolescent athletes experiencing
rapid growth.

3. Dietary Adequancy
Low glycogen stores reduce the time an athlete is capable of exercising, a fact
that mandates the regular consumption of CHO to maintain or replace limited
glycogen stores. The timing of CHO ingestion is also important and may
influence glycogen storage and resynthesis. Athletes who do not eat effectively
become more easily fatigued and injured. maintianing hydration status is
important for operating at optimal physiological levels of efficiency. endurance
athletes should practice consuming fluids frequently, even in absence of thirst,
to reduce the chance of dehydration. consumption of carbohydrate-containing
beverage with small amounts of sodium is useful for fluid absorption and for
maintaining the drive to drink.

A Sampling of Sports Relying on Aerobic Metabolism
1. Distance running
2. Triathlon

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3. Distance swimming
4. Cycling

METABOLIC NEEDS FOR BOTH POWER AND ENDURANCE
Most of the team sports require a combination of power and endurance. The
random intermittent fluctuations of exercise intensity in these sports result in a
unique pattern of energy substrate utilization.

Nutrition Tactics for Sports Requiring Power and Endurance
Team sports have combination of high-intensity and lower-intensity activity
interspersed throughout the competition. they must focus on speed, power and
endurance. the intermittent high and low intensity of team sports creates a
requirement for energy that is derived from a combination of aerobic and
anerobic means. although the anaerobic metabolic processes are solely reliant
on existing stores of ATP,Phosphocreatin (PCr), and muscle glycogen, the
aerobic processes derived energy from muscle glycogen, blood glucose, fat,
and to a lesser extent, protein. nutrition guideline covering what to do before,
during and after exercise and competition are important for virtually all athletes
involved in sports that have intermittent periods of maximal intensity

General Guideline for Athletes Involved in Sports That Include Intermittent
Periods of High-Intensity Work

General nutrition Maintain a diet high in complex CHO, modertae in
protein, and relatively low in fat. strive for a varied
Preexercise or consumptionof foods to ensure exposure to all the
nutrients that the body’s calls need. varying your intake
precompetition meal also helps ensure that you don’t overexpose your cells to
substances in foods that may be, with frequent
During-exercise exposure, harmful to general health.
nourishment
Consume starchy, easy-to-digest, high-CHO foods.
Consume plenty of fluids with meals and during the
period between the meal and the exercise session or
competition.when possible, consume a high-CHO meal
about 3hr before exercise.

Consume a sports drink that is approximately a 6-7%
CHO solution. the drink should also contain a small
amount of salt to encourage drinking during the
competition. Drink (600-1200 ml) of fluid/hour, depending
on the environmental temperature and humidity and your
predisposition to sweating. In some sports, there are no
natural breaks in the action, which makes it difficult to
consume fluids at this rate. in such cases, athletes and
coaches should develop a clear strategy for fluid
consumption that cn take place during time-outs in the
game. A good strategy will ensure that adequate
personnel are available to providde fluids quickly and
efficiently to every player whenever a break in the action
occurs.

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Postexercise or Drink a sports drink to ensure quick rehydration and
postcompetition replenishment of depleted glycogen stores. consume
replenishment approximately 1.5L/kg body weight lost during activity.
muscle glycogen stores are efficiently replaced if the
athlete consume CHO immediately after the activity. for
the 2 hr immediately after activity, consume high-
glycemic index foods. The goal is to consume at least 5g
of CHO every hr until the next meal.

A Sampling of Sports Relying on Aerobic Metabolism
1. Basketball
2. Figure Skating
3. Soccer
4. Tennis

Sports Specific

ARCHERY

Also for Bocce, Curling, Petanque, Bowling and Shuffleboard

In achery, the energy output is anaerobic (without oxygen). Rolling back-to-back
games – sometimes up to twelve or more in a tournament – can be downright draining.
The muscle in your archery hand slowly become fatigued and you begin to lose fine
motor control over the ball upon release. Your wrist and forearm muscles tire similarly.
Training for archery tournaments is not easy either. It is gruelling and mind-numbing.
At the highest levels, archery forces you to train like an elite athlete, pushing your
threshold of both physical and mental fatigue.

While it is not yet the norm for archers to follow a specialized training program, it will
become so. It is inevitable, since it is part of the quest to become number one in most
sports. Furthermore, the energy output of competitive archery requires the support of a
carefully constructed nutrition program.

WHERE YOUR ENERGY COMES FROM

For Archers

Energy Systems

IMMEDIATE GLYCOLYTIC OXIDATIVE

Average 60% 40% 0%
tournaments 50% 50% 0%
1-10 games 50% 50% 0%
11-20 games
21 or more games For Similar Sports 0%
80% 20% 0%
Bocce 80% 20% 0%
Curling 80% 20%
Petanque

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NUTRITION FOR ARCHERS
Archers are combination power-middle-distance athletes. They obtain most of their
energy from a combination of the immediate and glycolytic energy systems. Therefore,
as an archers , you need to plan your nutritional intake, from both food and supplement
sources, to support these nonoxidative systems. In addition, since your energy
expenditure changes in the off-season, you need to adjust your caloric intake and
macronutrient ratio to match. Following are dietary guidelines for archers to help yo in
planning your nutrition program.

Dietary Guidelines

Some other important considerations for archers are:
 Carbohydrates are the major source of energy for short-term activities. Complex
carbohydrates are the best source because they most effectively refill the glycogen
stores in the muscles and liver. In addition, they elevate the blood sugar to a level
sufficient for long sessions of intensive training.
 As a combination power-middle-distance athlete, you must make sure that you
consume adequate amounts of both carbohydrates and protein. If your energy stores
become drastically depleted or you experience lactic-acid build-up, you may suffer
temporary muscle fatigue. If you do not refill your glycogen stores before your next
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workout or game, your body may begin breaking down muscle tissue for the protein it
needs for energy.
 Directly before workouts and games, consume carbohydrate drinks with highglycemic
indexes to keep your blood sugar sustained at an appropriate level. This will allow you
to train or play intensively for longer periods of time.
 As a combination power-middle-distance athlete, you need to stimulate the storage
of glycogen in your muscles while promoting repair and growth of your muscle tissue
and inhibiting build-up of body fat. To do this:
 Train against your anaerobic threshold (to exhaustion) on a regular basis. Intensive,
exhaustive training stimulates increased storage of glycogen in the muscles and liver,
which provides additional energy for greater exercise capacity.
 Consume five to six meals a day. Eating several smaller meals rather than three larger
ones will keep your blood-sugar level stable throughout the day and will ensure that a
supply of protein is always available for your muscles.
 Keep your fat intake to a minimum. Large amounts of fat in your diet will add to your
body fat and will cause mineral loss through frequent urination.
 Consume low-glycemic-index foods about two to three hours before workouts and
games. These foods help sustain the blood-sugar level.
 Drink plenty of water. Not only will this practice reduce your chance of becoming
dehydrated, but every ounce of glycogen that is stored within the muscles needs 3
ounces of water stored along with it. Therefore, remaining properly hydrated will also
help prevent weakened muscle contractions and early onset of fatigue.
As an archer, you should turn to Appendix C on page 345 for full discussion of the
20:25:55 and 20:20:60 dietary plans. Also presented are sample daily diets that use
common, healthy foods to meet an athlete’s energy and caloric needs. Use the
directions on page 150 to estimate your average daily caloric requirement. Then use the
direction in Chapter 13 or 14 to adjust your diet for off-season fat loss or muscle
building, respectively.

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EVALUATION SKILL TEST
THEORY EXAM

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