Refresh your memory
1. Beta Carotene can be converted into ____________. A
deficiency of this can lead to _______________.
2. Vitamin C (ascorbic acid) can be found in _____________.
3. Vitamin C helps with ___________________.
4. The fat soluble vitamins are _____________
5. Which vitamin is produced in the large intestine?
6. Which mineral is essential in the prevention of anaemia?
7. Sodium helps to _____________________
8. Fibre is a type of ____________________
9. Fibre is important because ________________________
10. An athlete should consume ____g of fibre per day.
11. The problem with consuming too much fibre is
______________________________________________
Refresh your memory
1. Beta Carotene can be converted into RETINOL. A deficiency of this
can lead to NIGHT BLINDNESS.
2. Vitamin C (ascorbic acid) can be found in CITRUS FRUIT, GREEN
VEG, POTATOES.
3. Vitamin C helps with WOUND HEALING/FATIGUE.
4. The fat soluble vitamins are A, D, E & K.
5. Which vitamin is produced in the large intestine? K
6. Which mineral is essential in the prevention of anaemia? IRON
7. Sodium helps to MAINTAIN FLUID BALANCE IN THE BODY
8. Fibre is a type of COMPLEX CHO
9. Fibre is important because IT HELPS FOOD MOVE THROUGH THE
DIGESTIVE SYSTEM SWIFTLY.
10. An athlete should consume 18g of fibre per day.
11. The problem with consuming too much fibre is CAN LEAD TO
BLOATING, WHICH CAN HINDER OVERALL KCAL CONSUMPTION.
Sports Nutrition
Fluid Intake
Key information:
Fluid
• One of the most important
nutrients (you cannot survive
more than a few days without
it!)
• Performers can lose about 1
litre of fluid during endurance-
type exercise (greater losses
can occur in hot or humid
conditions!)
• Fluid requirements dictated by:
1. Environmental conditions
2. Type, duration and intensity
of exercise.
Functions of water
1. Transportation of
nutrients, hormones and
waste.
2. Chemical reactions (i.e.
creating ATP)
3. Aids the passage of food
through the digestive
system (softer faeces =
reduced constipation)
4. Regulates body
temperature
(THERMOREGULATION)
Recommended Daily
Amount
• Non athlete = Between 2 – 2.5
litres per day
• Athlete = 2 - 5 litres per day
Calculations can be
conducted to CALCULATE YOUR
determine actual fluid FLUID REQUIREMENT
requirement: – ARE YOU DRINKING
30-35ml per kg of BW ENOUGH???
per day
How fluid is lost
• Water is lost from your
body through a
number of routes:
1. Urine
2. Faeces
3. Evaporation from the
skin
4. Expired breath
If fluid loss exceeds intake
= dehydration = poor
performance
Types of fluid
Water
• Adequate and suitable
for most exercise
Sports drinks
• Useful if exercising at
higher intensities for
longer durations.
BBC Panorama:
Powerade - Does It Work?
ingredients
• A mixture of:
1. Water (to replace fluid
lost)
2. High GI/simple CHO
(glucose, fructose,
sucrose, maltodextrin –
to replace energy)
3. Electrolytes (sodium &
potassium - to replace
minerals lost in sweat)
Types of sports drink
• There are three main
types of sports drinks.
• Each have different
amounts of water,
carbs and electrolytes.
• Therefore, they serve
different purposes.
Isotonic drinks
• Most traditional sports drinks
are isotonic.
• Contain 8g of CHO per 100ml
of water.
• Deliver a reasonable amount
of energy, reasonably quickly.
• Quickly replaces fluids and
electrolytes lost through
sweat.
• Useful before, during or after
performance.
Hypertonic drinks
• Contain 10g of CHO per
100ml of water.
• Absorbed slowly.
• Good source of energy but
poor for hydration (should
be consumed with other
fluids)
• Best used in the recovery
stage after exercise
(glycogen replenishment) or
in the lead up to an event
(carbo loading)
Hypotonic drinks
• Absorbed into bloodstream
very quickly
• Low concentration of CHO (4g
per 100ml of water) POOR
SOURCE OF ENERGY
• More diluted than other
drinks so great for hydrating.
• Suitable for athletes who need
fluid without the boost of
carbohydrate, e.g. jockeys and
gymnasts.
Carbonated drinks
• Can be useful in helping an athlete
achieve overall daily fluid target –
satiating.
However….
• Shouldn’t be consumed during of
after exercise.
Why???
• Gas bubbles expands the stomach =
athlete feels full
• = athlete consumes less fluid than
required to achieve rehydration!
Dehydration
(hypohydration)
• “Excessive loss of body
water”
• Occurs when more
water and fluids leave
the body than enter it.
• Significant detrimental
effect on performance.
In one
paragraph,
write a
summary
that explains
this graph…
Effect of fluid loss on the body
% Body Physiological Effect
Weight Lost
as Sweat
2% Performance will drop.
4% Muscles weaken.
5% Heat exhaustion.
7% Hallucinations.
10% Circulatory collapse & heat stroke.
Signs and symptoms
• Lack of energy
• Early fatigue during exercise
• Feeling hot
• Clammy / flushed skin
• Not needing to pee
• Dizziness / Nausea
• Headaches, disorientation and/or shortness of
breath – signs of advanced dehydration
How hydrated are you?
Hypernatremia
• “Too much sodium in
the blood”
• Can occur when there
is a significant
amount water loss
(i.e. dehydration)
• Can lead to muscle
twitches and seizures.
Hyper hydration
…‘water intoxication’
• Drinking too much water
• Can lead to Hyponatremia (low sodium [salt]
concentration in the blood)
Signs and symptoms
are same as those for
dehydration.
Severe hyponatremia
can cause seizures,
coma and death!
Ensuring adequate hydration
Devise a plan to ensure adequate
hydration in your sport
Consider what you would need to drink:
Before exercise
During exercise
After exercise.
Pause…
Q1. During endurance-type exercise, how many litres of fluid would a
performer lose each hour?
Q2. What are three functions of water?
Q3. On average, how much water should a non-athlete drink every day?
Q4. On average, how much water should an athlete drink each day?
Q5. Which factors affect how much fluid we should consume?
Q6. What are the three ingredients in sports drinks?
Q7. Isotonic drinks – how many grams of carbohydrate do they contain in
every 100ml of water?
Q8. Hypertonic drinks – how many grams of carbohydrate do they contain in
every 100ml of water?
Q9. Hypotonic drinks – how many grams of carbohydrate do they contain in
every 100ml of water?
Q10. Why are carbonated drinks not good for athletes?
Q11. What are five signs and symptoms of dehydration?
Q12. What is ‘Hyper-hydration’ and how does it cause ‘Hyponatremia’?
Pause…
Q1. 1 litre
Q2. Transports nutrients, hormones and waste; Regulates body temperature
(thermoregulation); Evaporation of sweat
Q3. 2-2.5 litres
Q4. 2-5 litres
Q5. Intensity, duration, temperature/humidity, individual body chemistry.
Q6. 50-60%
Q7. 8g of carbohydrate
Q8. 10g of carbohydrate
Q9. 4g of carbohydrate
Q10. Gas expands the stomach so the athlete feels full and consumes less fluid
than required to achieve rehydration
Q11. Fatigue, feeling hot, clammy / flushed skin, not needing to pee,
dizziness / nausea, headaches
Q12. Drinking too much water – low/diluted sodium concentration in the
blood
RECAP
What are the key differences between the
following types of sports drinks?
ISOTONIC HYPERTONIC
HYPOTONIC
RECAP
What are the health implications of
hypohydration? (4)
What are the health implications of
hyperhydration? (4)
Identify three methods you could employ to
prevent the onset of hypohydration (3)
