| |
Welcome to the world of Nutrition. Every day, and many times a day you make food choices that influence your overall health, for the athlete nutrition and physical performance are of great importance. With that being said, getting reacquainted to the basic knowledge of nutrients can prove to be a very valuable asset.
Because the physical activities of triathlons vary, the rate of energy expenditure increases dramatically. Athletes must rely on sound advice and nutrition to strategize how they will best meet their energy needs.
Without argument water or fluid balance is the most vital component to sustaining a high level of athletic performance. Many times this can be the most challenging as most athletes experience declines in hydration status leading to a drop in blood volume when competing or training. This negative impact on performance is one of the many tasks fluid level is responsible for. Here is a refresher of the basic functions of water.
•Water is the main component of blood (approximately 90% of blood is water) blood is responsible for the transport of oxygen, hormones, numerous other nutrients and other forms of substances to cells for energy production.
•Removes waste products produced by metabolism such as nitrogen formed during protein metabolism along with other sources that accumulate.
•Maintains the structure of large molecules such as proteins and glycogen, (storage form of glucose with in the liver and muscle tissues).
•Participates in numerous metabolic reactions.
•Serves as a solvent to dissolve and transport vitamins, minerals and many other small molecule nutrients such as amino acids and glucose.
•Maintains blood volume, also assists with blood pressure and body temperature.
•Contributes to acid base balance.
•Cannot be compressed, therefore it assists in cushioning the spinal cord and brain when sudden impacts occur.
•Lubricates eyes also joints and serves as amniotic fluid for the next generation of triathletes.
Water flows in and out of our body cells through cell membranes. Water inside the cells is referred to as intercellular fluid and the water outside the cell is known as extracellular fluid. The body does not have stores of cellular fluid. With this in mind when there is a reduction in extracellular fluid it draws water from intracellular fluid leaving the body in a state of physiological distress.
Because fluid can permeate cell membranes it shifts freely in and out of our cells depending on the task at hand. One example is when we sweat during intense exercise to cool and regulate body temperature. As this takes place fluid levels decline if not replenished. For reference sake, a 2% drop in body water will lead to measurable reductions in performance. The end result of inaccurate fluid replenishment lowers blood volume leading to dehydration. Our bodies make adjustments that take place even without us noticing it most of the time. However, when water shifts from the bloodstream to the cells this leads to a decline in energy production that we notice as fatigue. One partial reason is lower blood volume carries less oxygen enhanced blood to all cells of our bodies. Therefore drink up, and when planning to compete in an event limiting fatigue as much as possible is necessary.
Daily water needs differ greatly for each individual, however an average person requires around 1/2 ounce of water per pound of body weight daily although triathletes generally need more like 1 ounce per body pound daily. The principle behind this is to replace the weight lost in water during exercise. To try reducing bathroom visits consume your fluids as evenly as possible troughout the day. Water does not contain calories but, without it no energy can or will be produced. So I guess we are all kind of like plants and many other forms of life in that we don’t thrive without water. HOW ABOUT BEER THOUGH? Well may after we WIN.
By Craig W. Kasprovich
Dietetic Technician
|
| |
|