A Winning diet for sport (Part 5)
0:00:08.349,0:00:14.169
“Unless sweat losses are replaced during
exercise an athlete will become dehydrated.
0:00:14.169,0:00:20.160
Most of us know that severe levels of dehydration
have a dramatic affect on exercise performance.
0:00:20.160,0:00:26.099
But even small fluid losses reduce performance
and increase your feeling of effort. Of course
0:00:26.099,0:00:31.149
the effects at lower levels are more subtle;
you may not notice dehydration slowly eating
0:00:31.149,0:00:37.180
away at your performance. However, well before
the effects seem obvious your work output
0:00:37.180,0:00:43.690
has dropped and your skills and concentration
has deteriorated. A good fluid intake is a
0:00:43.690,0:00:48.239
crucial part of your competition strategy
and you’ll be pleased that you’ve practiced
0:00:48.239,0:00:51.030
this in training.”
0:00:51.030,0:00:55.629
“In an ideal world an athlete would drink
enough fluid to cover all sweat losses during
0:00:55.629,0:01:02.280
your event. However in the real world of sport
this is not usually practical or possible.
0:01:02.280,0:01:06.840
A realistic goal is to use all opportunities
to drink what is practical and comfortable
0:01:06.840,0:01:13.840
in your sport. At best, most athletes replace
only fifty percent of their fluid loses during
0:01:14.030,0:01:20.049
the event so there is plenty of room for improvement.
Each sport offers different opportunities
0:01:20.049,0:01:25.890
to drink and different factors that limit
fluid intake. In most team and court sports
0:01:25.890,0:01:30.229
there are formal breaks in sessions of play
which provide a perfect time to grab a drink.
0:01:30.229,0:01:36.539
In some codes the player can also drink during
quite passages of the game, or informal breaks
0:01:36.539,0:01:42.939
in play. Important strategies to promote fluid
intake include making sure that drinks are
0:01:42.939,0:01:49.189
available within easy reach. Individual drink
bottles are a great idea to make each athlete
0:01:49.189,0:01:56.189
responsible and aware of their own intake.
Continuous events such as running, cycling
0:01:56.590,0:02:03.590
and triathlon races pose a special challenge.
Although a network of aid stations may provide
0:02:04.009,0:02:09.200
supplies to competitors. Fluid intake must
occur literally on the run. Many athletes
0:02:09.200,0:02:14.340
are reluctant to take time out to slow down
and grab a drink, others may be fearful that
0:02:14.340,0:02:19.950
fluids drunk on the move might cause gastric
upsets. Both problems can be overcome with
0:02:19.950,0:02:26.200
practice and creative drinking strategies.
With special drink bottles and fluid delivery
0:02:26.200,0:02:31.540
systems. You can learn to grab a drink or
consume fluids without loosing a stride or
0:02:31.540,0:02:37.140
your aerodynamic position. Remember that lost
time can be made up by better performance,
0:02:37.140,0:02:44.140
due to better hydration. A special issue to
note is that one side effect of dehydration
0:02:44.360,0:02:49.770
is an increase risk of gastric upsets. Some
players, who feel sick or uncomfortable after
0:02:49.770,0:02:54.940
stopping for a fluid break, often blame the
drink for their problems. The real problem
0:02:54.940,0:03:01.940
however, is dehydration cause by not drinking
sooner.”
0:03:03.110,0:03:10.110
“You may have experienced the feeling of
‘running out of legs’ or running low on
0:03:14.700,0:03:19.950
fuel during your competition. This is typical
in prolonged events that require athletes
0:03:19.950,0:03:26.030
to exercise at high intensities for many hours.
You might know the feeling as ‘hitting the
0:03:26.030,0:03:30.450
wall’ or perhaps ‘bonking’. But you
can also run out of fuel in shorter events
0:03:30.450,0:03:37.170
or games. When these are part of a busy competition
schedule, such as road trips or tournaments.
0:03:37.170,0:03:42.850
When workouts or events are closed together,
it can be hard to fully refuel in between.
0:03:42.850,0:03:49.460
You can provide extra fuel by consuming carbohydrate
during the event. This strategy has been shown
0:03:49.460,0:03:55.210
to benefit performance in events lasting longer
than ninety minutes. Recent research has shown
0:03:55.210,0:04:01.420
that enhancements might also occur in events
as little as one hour duration. You should
0:04:01.420,0:04:06.900
experiment to see if carbohydrate intake works
for your sport and for you.”
0:04:06.900,0:04:13.090
“Some athletes eat food during their event
to provide extra carbohydrate fuel. Fruit,
0:04:13.090,0:04:18.430
sports bars and confectionary items are popular
choices. However one disadvantage of solid
0:04:18.430,0:04:25.180
foods is that they may cause stomach discomfort,
particularly during high intensity exercise.
0:04:25.180,0:04:30.200
Sports drinks provide an alternative and a
more practical way to refuel during exercise.
0:04:30.200,0:04:35.850
The special formula or fluid, carbohydrate
and electrolytes has been developed to taste
0:04:35.850,0:04:42.850
good for exercising people. Promoting an increase
in fluid intake for its first advantage. The
0:04:44.120,0:04:51.120
formula also provides efficient delivery or
carbohydrate, while rehydrating the athlete.
0:04:53.270,0:04:58.270
Some people think that sports drinks are only
useful to elite athletes, since they are more
0:04:58.270,0:05:04.600
expensive then plain water it is important
to consider if they provide value for money.
0:05:04.600,0:05:10.070
The answer concerns nutritional needs, rather
than sporting talent. If you are involved
0:05:10.070,0:05:15.070
in a sport in which you are sweating and depleting
fuel stores then a sports drink provides a
0:05:15.070,0:05:19.900
simple answer to meet your special needs.
Good use of a sports drink will improve your
0:05:19.900,0:05:25.510
endurance and performance. This represents
value whether the outcomes a gold medal, a
0:05:25.510,0:05:32.440
personal best or simply enjoyment of an exercise
session. Never the less if expense is a problem
0:05:32.440,0:05:34.970
a cordial mix can provide a cheaper option.”
“Unless sweat losses are replaced during
exercise an athlete will become dehydrated.
0:00:14.169,0:00:20.160
Most of us know that severe levels of dehydration
have a dramatic affect on exercise performance.
0:00:20.160,0:00:26.099
But even small fluid losses reduce performance
and increase your feeling of effort. Of course
0:00:26.099,0:00:31.149
the effects at lower levels are more subtle;
you may not notice dehydration slowly eating
0:00:31.149,0:00:37.180
away at your performance. However, well before
the effects seem obvious your work output
0:00:37.180,0:00:43.690
has dropped and your skills and concentration
has deteriorated. A good fluid intake is a
0:00:43.690,0:00:48.239
crucial part of your competition strategy
and you’ll be pleased that you’ve practiced
0:00:48.239,0:00:51.030
this in training.”
0:00:51.030,0:00:55.629
“In an ideal world an athlete would drink
enough fluid to cover all sweat losses during
0:00:55.629,0:01:02.280
your event. However in the real world of sport
this is not usually practical or possible.
0:01:02.280,0:01:06.840
A realistic goal is to use all opportunities
to drink what is practical and comfortable
0:01:06.840,0:01:13.840
in your sport. At best, most athletes replace
only fifty percent of their fluid loses during
0:01:14.030,0:01:20.049
the event so there is plenty of room for improvement.
Each sport offers different opportunities
0:01:20.049,0:01:25.890
to drink and different factors that limit
fluid intake. In most team and court sports
0:01:25.890,0:01:30.229
there are formal breaks in sessions of play
which provide a perfect time to grab a drink.
0:01:30.229,0:01:36.539
In some codes the player can also drink during
quite passages of the game, or informal breaks
0:01:36.539,0:01:42.939
in play. Important strategies to promote fluid
intake include making sure that drinks are
0:01:42.939,0:01:49.189
available within easy reach. Individual drink
bottles are a great idea to make each athlete
0:01:49.189,0:01:56.189
responsible and aware of their own intake.
Continuous events such as running, cycling
0:01:56.590,0:02:03.590
and triathlon races pose a special challenge.
Although a network of aid stations may provide
0:02:04.009,0:02:09.200
supplies to competitors. Fluid intake must
occur literally on the run. Many athletes
0:02:09.200,0:02:14.340
are reluctant to take time out to slow down
and grab a drink, others may be fearful that
0:02:14.340,0:02:19.950
fluids drunk on the move might cause gastric
upsets. Both problems can be overcome with
0:02:19.950,0:02:26.200
practice and creative drinking strategies.
With special drink bottles and fluid delivery
0:02:26.200,0:02:31.540
systems. You can learn to grab a drink or
consume fluids without loosing a stride or
0:02:31.540,0:02:37.140
your aerodynamic position. Remember that lost
time can be made up by better performance,
0:02:37.140,0:02:44.140
due to better hydration. A special issue to
note is that one side effect of dehydration
0:02:44.360,0:02:49.770
is an increase risk of gastric upsets. Some
players, who feel sick or uncomfortable after
0:02:49.770,0:02:54.940
stopping for a fluid break, often blame the
drink for their problems. The real problem
0:02:54.940,0:03:01.940
however, is dehydration cause by not drinking
sooner.”
0:03:03.110,0:03:10.110
“You may have experienced the feeling of
‘running out of legs’ or running low on
0:03:14.700,0:03:19.950
fuel during your competition. This is typical
in prolonged events that require athletes
0:03:19.950,0:03:26.030
to exercise at high intensities for many hours.
You might know the feeling as ‘hitting the
0:03:26.030,0:03:30.450
wall’ or perhaps ‘bonking’. But you
can also run out of fuel in shorter events
0:03:30.450,0:03:37.170
or games. When these are part of a busy competition
schedule, such as road trips or tournaments.
0:03:37.170,0:03:42.850
When workouts or events are closed together,
it can be hard to fully refuel in between.
0:03:42.850,0:03:49.460
You can provide extra fuel by consuming carbohydrate
during the event. This strategy has been shown
0:03:49.460,0:03:55.210
to benefit performance in events lasting longer
than ninety minutes. Recent research has shown
0:03:55.210,0:04:01.420
that enhancements might also occur in events
as little as one hour duration. You should
0:04:01.420,0:04:06.900
experiment to see if carbohydrate intake works
for your sport and for you.”
0:04:06.900,0:04:13.090
“Some athletes eat food during their event
to provide extra carbohydrate fuel. Fruit,
0:04:13.090,0:04:18.430
sports bars and confectionary items are popular
choices. However one disadvantage of solid
0:04:18.430,0:04:25.180
foods is that they may cause stomach discomfort,
particularly during high intensity exercise.
0:04:25.180,0:04:30.200
Sports drinks provide an alternative and a
more practical way to refuel during exercise.
0:04:30.200,0:04:35.850
The special formula or fluid, carbohydrate
and electrolytes has been developed to taste
0:04:35.850,0:04:42.850
good for exercising people. Promoting an increase
in fluid intake for its first advantage. The
0:04:44.120,0:04:51.120
formula also provides efficient delivery or
carbohydrate, while rehydrating the athlete.
0:04:53.270,0:04:58.270
Some people think that sports drinks are only
useful to elite athletes, since they are more
0:04:58.270,0:05:04.600
expensive then plain water it is important
to consider if they provide value for money.
0:05:04.600,0:05:10.070
The answer concerns nutritional needs, rather
than sporting talent. If you are involved
0:05:10.070,0:05:15.070
in a sport in which you are sweating and depleting
fuel stores then a sports drink provides a
0:05:15.070,0:05:19.900
simple answer to meet your special needs.
Good use of a sports drink will improve your
0:05:19.900,0:05:25.510
endurance and performance. This represents
value whether the outcomes a gold medal, a
0:05:25.510,0:05:32.440
personal best or simply enjoyment of an exercise
session. Never the less if expense is a problem
0:05:32.440,0:05:34.970
a cordial mix can provide a cheaper option.”
