Human Nutrition Presentation - Endurance Athletes - Case Study - Science Assignment Help

Assignment Task

Human Nutrition presentation
The topic is Foods and drinks for an athlete to consume on a day of competition for a volleyball sport

Step 1- Volleyball - endurance athletes ,Volleyball game require athletes to have high muscle mas to fat ration have high ability of strength, speed and endurance skills.

Step 2-Athletes- female 24 years old, 60 kilogram

Demographical factor- muslim person, covered up so sweat more , needs to hydrate more , being playing professionally for 2 years

Environmental factor- indoor gym

Things to consider when choosing food
17 kj for CHO
High nutrient, Low salt, sugar
Percent energy – 55-70 CHO for carb,
Glycaemic index, glucose response
Glycaemic lead, small portion of high glycaemic load
Larger portion of low GI food
Insulin level , glucamic
“
Fluid
Rate of fuliud intake, not largebowlcosumer, not increasing urine production but absorption of fuild and increase plasma volume
Bladder and urine production between breaks and food intake
The recommendation is torehydrate to recover fluid lost through sweat
The guidline is 100 ml for each 100g of body mass lost, eg if a person lost 1 kg then they need to rehydrate with 1 l. this should be drunk slowly , id ealy 150 ml-250 ml each 15 min in the first hour
When to Drink Amount of Fluid
>4 hours before activity 65 ml per 10 kg
2hr before activity of heavy sweating is expected Add 40 ml per 10kg
Every 15 min during activity Aim to minimise loss of body mass (~150-250ml)
(~1L/hr)
After activity >100ml for each 100g of body mass lost

The amount of fluid consumed pre activity should be 65ml/10kg in the >4 hours before activity- note this is per hour. In the lecture I incorrectly stated that 2hrs before activity when heavy sweating is expected this should drop to 40ml per 10kg where in fact there should be an additional 40ml/10kg (per hour) consumed.
To calculate water inteks 4 hours before competition
Eg if 60 kg
65 ml * 65/10= ml each hoursType of sport- endurance volleyball for 2 hours
Intensity -hihgDuration of excercise2 hours
Each game isfor20min
5 set of games
3 min break- 3 min break- 3 min break – 5 min – finilisng25 years old female- 60 kg, hijabi full covered clothes
Inside volleyball gym
Once a week, training session
CHO
High carb recommend between 55-70 E , to maximise glycogen content In muscles to increase energy in muscles
All the meal provided in here are the athelet’s normal and everyday meal and been approved by athlete, herself. This is because, I wanted to avoid problems with food choices such as dislike of , excessive gas production, nauseas, slow digestion and high urine production for the competition day.
Breakfast 6 am
Breakfast is essential pre-fuel for the big day.
4 hours before
1 cup of oatmeal with chopped fruit banana
Water
Calculation of CHO for breakfast 3-4 hours before competition
10 oclock
Before competition/ one hour before competition
a fig bar/ 100 calories
The best pre-competition meal should contain fluid, low in fat , high in carbohydrate and low protein and fibre
Muscle glycogen is an essential fuel for intense exercise
Muscle glycogen synthesis is rapidly increase if after post exercise Carbohydrate is consumed which lead to faster rate of muscle glucose uptake and as a result of increase in muscle insulin production.
1 hour between end of food consumption and start of exercise
1 hour before competition for hydration
Food should be – low fat, low fibre and low to moderate protein = increase gastric empytign rate , low glycaemid index
Glycaemic index is the rate of how quickly or slowly food is released in blood
Low rate of glycemic index – release CHO slowly
Allow time for complete gastric emptying and glucose absorption
Euglycemia – normal level of sugar in blood
During competition / start at 11
Opportunity for athlete to rehydrate and consume small CHO are breaks between each sets. Due to the anaerobic nature of volleyball, this athlete will benefit from small frequent of carbohydrate as well as hydrating.
Consuming CHO is essential during competition because if CHO is not consumed, body start to take fuel from muscle and fat storage which can sometimes be loss of muscle mass.
Moderate glycaemic index
Eg sport drink or fluid + solid
Amount of CARB – 30-60 g per hour
1 litre fluid per houre \
Losing weight during competition – each kilo 1 litter of fluid per hour
Sport drink during competition to provide well absorbdd fluid energy and carbohydrate
After competition
Increase FOOD intake and fluid
Ifnot it would increase permeability of muscle cells to glucose
1-2 CHO/KH body weight / hour for first 2 hours
Eg weight 60 KG=
60*2= 120 kg of CHO for one hours
after exercise, dietary gowals are to provide adequate fluids, electrolytes, energy and carbohydrates to replace muscle glycogen and rapid recovery. A carbohydrate intake of approximately1.0-1.5 kg during the first 30 min and fain every 2 h for 4-6 hour will be adequate to replace muscle glycongestores. " Rodriguez et al (2009). Med Sci Sports Exerc. 2009 Mar;41(3):709-31.
I think the original reference of up to 2g/kg/hr was from Ivy and colleagues (1998) - Int J Sports Med . 1998 Jun;19 Suppl 2:S142-5 who showed that restoration of muscle glycogen was 50% faster and more complete over a four-hour post-exercise period when a carbohydrate bolus (2 g/kg of a 25% carbohydrate solution) was delivered within 30 min versus waiting until two hours after completion of a cycling exercise bout (70 min at 68% VO2max followed 6 × 2-min intervals at 88% VO2max).
Fluid intake during competition
Depends on
Plasma volume
Plasma osmolarity
Core temperature
Sweating dependon – size of person eg mediumExcerciseitnesity- high
Enivronement condition- inside but have AcBUT full coveredso moresweat
Can very but can be > 1 L / hourFluidintake
150-250 ML every 20 min
Gastric emptying rate= 1 L / hour
Use sport drink
4 hours before activity = 65 ml per 10 kg
6* 65= 390 ML

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