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For those serious about their sport or exercise it is a well accepted concept that diet can significantly affect performance. In order to achieve the quality of your training and maximise adaptations, it is essential that you consume a diet that matches the demands placed upon the body.
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One of the most important aspects of the ‘athletic’ diet is to provide the muscle with substrates to fuel the training programme.
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Sweating is the body’s primary mechanism of heat loss. However, if the fluid lost as sweat is not replaced, then dehydration occurs and body temperature will increase anyway. As a result, the consumption of fluid is critical to the safe and effective functioning of the body during exercise.
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With a number of events being held in hot, humid conditions and an increasing need for year-round training, nutritional strategies play an important role in helping individuals perform at their best. The two key issues to address when exercising in hot and humid conditions are the maintenance of fluid balance and the availability of carbohydrate as a fuel source.
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The two major causes of fatigue in running are a loss of fluid and a reduction in the body’s carbohydrate stores. As a result, appropriate sports nutrition strategies based on the provision of carbohydrate for energy and fluid for hydration is crucial to performance.
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There are a number of sports in which competition is divided into different periods providing short intervals for recovery, and there are other sports which require athletes to participate in different contests on the same day. In such instances, recovery may determine the extent to which adaptations occur over time, whilst in competition it may define successful performance.
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The two main factors that contribute to fatigue during endurance performance are dehydration (loss of fluid as a result of sweating) and the depletion of the body’s carbohydrate stores. As a result, sports nutrition guidelines have focused on specific strategies to ensure the supply of carbohydrate and the provision of fluid in the periods immediately before, during and after exercise.
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Micronutrients are required in the diet for the proper functioning and maintenance of health, including energy production, maintenance of bone health, adequate immune function and the protection of body tissues from oxidative damage. The most important micronutrients include; iron, zinc, calcium, and vitamins A, C, E, B6 and B12.
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