• Explain The Factors That Cause Fatigue And Exercise

Athletes often overlook the energy demands of daily training sessions. Total calories required are considerably increased for the training and competing athlete versus the average person, but it should be done in the proper % to total daily intake. If sufficient calories are not included in the diet, an athlete will lose to much weight, become fatigued more quickly and performance will

When ingested, complex carbohydrates are broken down within the stomach and absorbed by muscles. The amount of glycogen stored by a muscle is directly correlated to the amount of work an athlete can do during a training session3. Glycogen is oxidized by muscles when used3. Once the glycogen stores within the muscle are depleted, fatigue sets in and hinders the athlete’s ability to perform. Therefore, supplements have been made to provide athletes with carbohydrates that can replenish the glycogen stores, which allows them to perform past their usual capacity and avoid the effects of fatigue. Fats play an important role in maintaining the health of joints and major organs, which is why fats are part of a balanced diet and cannot be neglected. Omega-3 fatty acids protect a person’s muscles, joints, immune system, cardiovascular system, and nervous system.1 An athlete’s training is extremely intense and can damage the joints and muscles over a long period of time, thus, it is important that athletes consume large amounts of omega-3 fatty acids relative to the average person so that they keep their muscles and joints in peak condition. Of the three macronutrients listed, protein is the most important macronutrient as a high protein intake preserves muscle and augments the formation of more muscle, which is a sought-after goal for many athletes.1 Repairing and building more muscle requires a source of protein and amino acids to synthesize

It is concluded that most of college going athletes have nutritional knowledge and they consume calcium supplements and weight gain supplements very frequently and lack of time is the most responsible factor for their nutrition intake.

Almost everyone who has pursued a sport with any seriousness has experienced muscle fatigue and the most commonly-cited culprit is lactic acid. However, viewing lactic acid as the metabolic 'bad guy' of athletics is fundamentally in error. In fact, "lactic acid is actually a fuel, not a caustic waste product. Muscles make it deliberately, producing it from glucose, and they burn it to obtain energy. The reason trained athletes can perform so hard and so long is because their intense training causes their muscles to adapt so they more readily and efficiently absorb lactic acid. The understanding now is that muscle cells convert glucose or glycogen to lactic acid. The lactic acid is taken up and used as a fuel by mitochondria, the energy factories in muscle cells" (Kolata 2006). What was long assumed to be harmful to athletic performance is in fact vitally necessary for sustained effort by the athlete. The reason that trained athletes may have less lactic acid and lower rates of fatigue than untrained athletes is that their bodies have learned to absorb the acid and use it as fuel more productively, not that their bodies produce less lactic acid.

M1 give examples of the impact of energy balance and hydration in relation to sports performance

As we eat protein, fat and carbohydrates, as the main energy source, carbohydrates or glucose (simple sugar) break down into complex molecules. We need steady supply of glucose in between meals and at times like doing extensive workouts, there is an elevated demand for

Therefore, nutritional strategies to increase body carbohydrate stores or carbohydrate availability are considered to be potentially beneficial for maintaining or improving performance capabilities”(Nutrition Bytes, (1)). In this way, choosing to follow the standard American diet which is low in carbohydrates and high in protein and fats is contradictory to the blood sugar stability our bodies are designed to function off of. “'Carb loading', short for carbohydrate loading, is a strategy used by athletes to maximize endurance during physical exercise. By consuming large amounts of carbohydrate-rich foods, individuals can increase energy reserves and improve performance (Nutrition Bytes, 3(1))”. In the grandiosity of this example, carb loading reinforces my hypothesis of how carbohydrates based diets is the most efficient source of dietary component to combat fatigue. For this reason, I now plan to continue a life that focuses on an abundance of carbohydrates from sugar, starches, and fibers as I have never felt so awake in my

Fatigue can occur anywhere in the body. Fatigue is defined as the inability of an organism, organ, or part to function normally because of prolonged exertion. It is a result of mental and physical exertion. Fatigue is something that almost everyone experiences no matter what field of work s/he may be working with. Athletes are the main focus when talking about fatigue. This is because athletes are the population that performs prolonged exertions the most. A lot must occur before fatigue sets in an individual. The central nervous system and the peripheral nervous system are the main sites of where fatigue can occur. Within these are a numerous of amounts of sites that fatigue

The benefit of adequate nutrition contributing to successful athletic performance is well known, but not completely understood and applied among athletes. The purpose of this study was to assess nutrient intakes, and dietary habits

Nutrition in sports can have a huge impact on your performance over time, which is different from an athlete to the other, an athlete with good nutrition will improve much faster than an athlete with poor nutrition.

In contrast to athletes consuming recovery drinks for vital nutrients, studies have shown that food like fresh fruits and veggies are also great for replenishing athletes. Bananas, for example, contain necessary vitamins, minerals, nutrients, and electrolytes. This makes them an excellent post-workout snack. Furthermore, bananas are commonly known for having a large amount of potassium, which helps keep an athlete’s body healthier by protecting muscle mass (Michelle). In addition to having an abundance of potassium, bananas are an exceptional source of another crucial mineral: magnesium. Magnesium helps athletes recover by keeping their blood pressure levels regulated. This demonstrates that putting foods like bananas and other fruits and veggies

How ever there was a huge change in food intake after participants engaged in High Intensity Exercise. There was a difference shown with a significance of (P<.05). This helped the researchers come to the conclusion that High Intensity workouts are beneficial for the 24 hour energy balance. However it found that these effects usually don’t carry over into the next day. It also showed that while the consumption levels fell the types of food which they consumed did not change

Overall, all the participants did not meet recommendations for CHO, Vitamin A, D, C, B1, and B6 during training and, in addition, women did not consume the recommendations for PRO, calcium, iron, and zinc.5 Furthermore, during the race 75% of the runners doing the 60- km race fell short on getting the recommend CHO. For the 120-km runners, 3 of the 4 men took in greater than 500 ml/h of fluid, which met recommendations, but only 1 runner took in greater than the recommended CHO during the race (108 g/hr). One major limitation of this study is that the four runners PRO, sodium, and fat intakes weren’t recorded during the 120-km

Carbohydrate intake during exercise performance was normally used in various sports such as cycling, running and also team sports (Febbraio, Chiu, 2000; Tsintzas et al, 1995; Welsh et al, 2002). Athletes could consider a low carbohydrate diet to improve body composition, less stress and faster recovery. Noakes (2014) showed that athletes consumed a low carbohydrate diet managed to ride four minutes longer before reaching exhaustion. A (Nicholas et. al., 1997) study investigated the restoration of high-intensity running capacity following a diet containing additional energy in the form of carbohydrate or fat and protein. However, Hermansen et al (1967) argued that there were high oxidation rates of carbohydrates at 75% of V02

An athlete needs to ensure that they consume enough fuel to complete activities undertaken. The amount of energy required depends on many factors including size and weight of the athlete, level and intensity of the training, and due to this the amount of energy required varies from person to person. However if more energy is consumed than required, the excess is stored as fat and weight will increase, on the other hand if insufficient energy is consumed the body calls upon its stores to meet the demand and weight will be lost.