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Carbohydrate: Carbohydrates are a vital component of energy for sport. They are a source of fuel and provide power for muscles to work effectively and efficiently. Without carbohydrates during exercise the body uses protein for energy. Protein is vital for healthy body function and muscle building. If required during exercise in the absence of carbohydrate there can be a detrimental effect on muscle performance and recovery. Carbohydrates are stored as glycogen which in turn supplies the body with energy for thirty to ninety minutes or more. Therefore it is important not to rely on protein as an energy source. It is ideal to consume carbohydrates before, during and after exercise. There are simple and complex carbohydrates. Simple carbohydrates like energy drinks and fruit are able to be converted into energy very quickly. Complex carbohydrates like spaghetti, and pasta, take longer to absorb into the body. Consumed at appropriate times maximises athletic performance. Be cautious if overloading with carbohydrates and not exercising, glycogen remains in the body and is then converted to fat. Protein: Proteins are the building blocks for muscles. Muscles use high amounts of protein to repair after high intensity training and games. Consume foods high in protein such as red meat, chicken, protein bars, etc Potassium: Lack of potassium causes muscle soreness. During exercise muscles are worked producing an increase in lactic acid levels that can lead to cramping and sore muscles. Eat foods high in potassium. Choose a selection of bananas, oranges, melons, raisins, at half time and full time to help and aid recovery. Game Day Preparation Suggestions (carnivals, fixtures and training) Dinner choice: night before Pasta, spaghetti or noodles meal Breakfast choice Fruit and low fat yoghurt Muffins Baked beans/spaghetti on toast White rice Toast and jam Eggs Cereal with low fat milk Fruit juice Smoothie Sustagen/milo with low fat milk Get Up and Go type energy drink. Make sure you are fully hydrated before any game or training. If you feel thirsty chances are you are already dehydrated. Lunch 3-4 hrs before game: Ham and salad sandwiches on white bread or something similar (easy preparation for carnivals) White rice, black bean or green pea canned soup Pasta with low-fat tomato sauce Fruit juice 2 hrs before: Tub low fat yoghurt and box of sultanas or similar 1hr before 500ml sports drink Snacks Tub low fat yoghurt Fruit: apples bananas, grapes, pears etc box of sultanas, dried fruit, and mixed nuts Glucose lollies during carnivals. Half time Water Sports drink Watermelon, bananas, Muesli / energy bars box of sultanas, glucose / jelly lollies After games and training: within 30 minutes and before your next meal Water (drink as much as possible) Sports drink Tub low fat yoghurt Fruit: apples, oranges, bananas, grapes, pears etc Muesli / energy bars box of sultanas, dried fruit, mixed nuts Get Up and Go type energy drink. If consuming alcohol ensure body is fully hydrated prior. Alcohol slows muscle recovery. Your next meal should consist of a balanced diet of high protein and vegetables. What to take to a carnival Fluids: Water X 5 lts minimum Sports drink 4 X 500 ml Fruit poppers Get Up and Go type energy drink. Snacks: Tub low fat yoghurt Fruit: apples bananas, grapes, watermelon, pears etc Muesli / energy bars Box of sultanas Dried fruit Mixed nuts Glucose / jelly lollies Get up and go type energy drink Club provides sunshades, playing strips and warm up equipment Sunscreen Hats Water bottles Sunglasses Shin pads Shorts /socks (royal blue or similar) Camping chairs Strapping tape Tape (same colour as socks) Liniment / deep heat Esky and ice Freezer bags Tea towel / chux kitchen wipes or similar Small glad wrap First aid Spare clothes Toiletries / towel Rain jacket / pants/ umbrella Jumper / jacket