Protein& Performance
What are some essential sources of protein?
Meat/seafood
Diary
Eggs
Plant sources
What is the purpose of protein in an athlete's body?
Helps athletes heal and repair muscle tissue
What is perpetual anabolism?
Providing the body nutrients to rebuild lean tissue facilitates a state of constant/continual repair of muscle, organs, connective tissue, bone, immune system, hormones and glycogen.
How much sleep is enough?
Studies have shown that teenagers need as much, if not more, sleep than younger children (an average of 9.25 hours per night).
Define Hydration
1.The addition of water to a chemical molecule without hydrolysis.
2.The process of providing an adequate amount of liquid to bodily tissues.
What is Animal-derived proteins?
meat, seafood, dairy and eggs
Goals of nutrition intervention:
• support muscle protein synthesis
• Preserve muscle mass
• Maintain energy balance
• Prevent body fat
What are carbohydrate matching recommendations for pre-workout?
30–60 g (a blend of complexity as tolerable) carbs 30-60 minute pre-workout
What are some tips for quality night sleep?
Stick to a sleep schedule
Practice a relaxing bedtime ritual whether reading, taking a bath or listening to music.
Avoid stimulating activities & electronics
limiting naps to 30 minutes
Exercise daily or find another stress relief
Evaluate your room
Avoid alcohol & cigarettes
Timing of meals can affect circadian rhythm
List some hydration benefits
Moistens tissues in eyes, nose, mouth.
Assists the body in thermoregulation via sweat.
Provides lubrication to the joints.
Is the medium for transportation (of nutrients, oxygen, waste products) of the blood and across cells.
Muscles are 75% water.
How often should we take protein?
The protein intake should be spread throughout the day, with each meal and snack providing 20–40 g of protein.
What are some foods that may speed recovery from injury?
High-quality omega-3 fatty acids
Branched-chain amino acids (BCAAs)
Casein
Tart cherry juice
Gelatin or gelatin-based foods
What are some fundamentals of perpetual anabolism?
Energy on demand
Targeted Protein Intake
Exercise Recovery
What inadequate sleep can lead to?
slower sprint time, reduced endurance, increased heart rate as well as reported changes in mood
What are some Possible indicators of under-hydration:
• Dizziness/light-headedness.
•Fatigue.
•Moodiness/irritability.
•Thirsty
• Decreased endurance performance.
•Dark, low volume of urine = dehydration.
Heat intolerance during exercise-hypohydration.
How much protein do we need
Athletes should aim to consume 1.2–2.0 grams of protein per Kilogram of body weight per day g/kg/day
Is nutrition able to keep an athlete completely injury-free?
False
What is the carbohydrate matching recommendation for post-workout?
(Anaerobic) 40g <---> 80g (Aerobic)
What is the benefit of deep sleep?
enhance the release of growth hormone, leading to enhanced muscle repair and muscle protein synthesis.
How to assess hydration?
In the Morning
Multiple Practices in a Day or <24 Hours Between Practices
PRE Training
DURING Training
POST Training/Acute Rehydration
This protein intake should be spread throughout the day, with each meal and snack providing how much protein?
20–40 g of protein.
List supplements that may speed up injury recovery
Creatine monohydrate.
β-hydroxy-β-methylbutyrate (HMB)
Fish oil supplements
What is the carbohydrate matching recommendation for pre-workout?
30-60g (blend of complexity as tolerable) carbs 30-60 min pre-workout
Sleep deprivation decreases growth hormones, increases stress hormones, and affects what? *explian*
affects appetite-regulating hormones, causing adverse effects on glucose tolerance, lean mass, and dietary intake.
Optimal hydration requires a balance of what?
fluids and electrolytes