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Sports Nutrition and Ergogenic Aids
Transcript of Sports Nutrition and Ergogenic Aids
MCPHERSON SPORTS NUTRITION
AND ERGOGENIC AIDS AFL FOOTBALL PRE MATCH MEAL POST MATCH MEAL ERGOGENIC AIDS Carbohydrates are the preferred fuel source for high intensity movements at 65-95% of Max HR Due to use of Carbohydrates (CHOs) in the event, CHO stores need to be replenished quickly to enable optimal recovery. (Within 1/2 Hour for best recovery. POSITIVE:
SPORTS DRINKS HAVE A POSITIVE EFFECT ON AFL PERFORMANCE. AS WELL AS RE-HYDRATING, SPORTS DRINKS ARE A USEFUL SOURCE TO REPLACE CARBOHYDRATES. LOW-MEDIUM INTENSITY WITH FREQUENT HIGH INTENSITY BURSTS Long Duration Involves Running, Jumping, Kicking, Handballing, Tackling Average Speed: 7.43km
Time > 18km/hr: 5.50 mins
Surges > 18km/hr: 99 Distance: 12.3km
Total Time: 99.3 mins Therefore Carbohydrate intake should be high before the event. The athlete should start with Lower G.I food, and build up to High G.I food closer to the event, so the energy can be utilised quickly. MEAL:
3-4 hrs Before: Tin Spaghetti + Toast + Water
1-2 hrs Before: Jam/Honey + White Bread + Water
<1 hr Before: Sports Drink + Lollies The Meal should be High Carbohydrate, High G.I for fastest replenishment. 20 Grams of protein should also be consumed for muscle growth and recovery. Protein also enhances Carbohydrate resynthesis. NEGTIVE:
CREATINE IS PRODUCED NATURALLY IN THE BODY AND TAKING EXCESSIVE AMOUNTS COULD BE DETRIMENTAL TO YOUR HEALTH AND WELL BEING, AS THE SUBSTANCE HAS NOT BEEN FULLY TESTED. Statistics From Unit 2 Physical Education Training Programs Booklet Meal Recommendation By Port Adelaide FC Head of Fitness Information From Marcellin College Physical Education Prezis Information from Marcellin College Physical Education Staff