PHYSIOLOGY OF SPORT

It is important that athletes look after themselves physically and mentally. When trying to develop strength, speed or agility it is important that we know how much to train and understand what our bodies are doing.

First of all it is important to discuss the function of voluntary muscles. These are muscles that you control opposed to automatic functions needing to keep the body going.

• Muscles

Think of a muscle as many parallel bundles of elastic fibres, the ends attaching to bones and tendons. When you want to activate a muscle, an electrical signal is sent via a nerve to the muscle. This causes the fibres to contract or relax resulting in movement of the attached bone.

• Muscle fuels

The body's highest energy fuel is ATP (adenosine triphosphate). Some ATP is stored in the muscles however only last for 1-6 seconds of high explosive exercise. Generally for emergency use but can be used for very dynamic or explosive movements such as one rep bench press.

The body also has stores of PCr (Creatine Phosphate). There are lots of creatine products on the market at the moment however your body does produce creatine naturally. Creatine can convert to ATP but takes a little longer, so it is less explosive. Normally it allows you continue explosive exercise for up to 25 seconds. Many athletes take creatine supplements to increase the amount stored but results found in regards to products on the market are inconclusive.

The body's long term muscle fuel is Glycogen less explosive than ATP but last longer. It can last anything up to 1 min to two hours depending on the intensity of the exercise. The other muscle fuel is fat. The body will utilise this energy source at approx. 50% of maximum exercise.

 

NUTRITION

The three basic nutrients are Carbohydrates, Fats and Protein.

• Carbohydrates

The body for a quick energy source uses carbohydrates. The body uses fats and proteins but not as efficiently as carbohydrates. If stores of carbohydrate are depleted they need to be replace as soon as possible. Foods such as rice, pasta, bread, pulses, fruit, potatoes and vegetables are a good source of carbohydrates.

• Fats

Fats are extremely important but must be taken in moderation. They are generally used used in low level activities such as reading, sleeping and when other sources of energy are depleted. You should limit your fat intake to 25% of your daily calories. Try to reduce saturated fats such as butter, lard, full dairy products and red meat.

• Protein

Proteins are the building blocks of life. They help to repair muscles, red blood cells and even your hair.

Proteins should make up about 15% of your calorie intake.

The main thing when looking at your dietary intake is that it is balanced. It is pointless overloading on carbohydrates but not having any protein of fat in your diet. It also very important before and during exercise that lots of water is taken. Dehydration can result in up a 30% drop in performance. Do not wait until you feel thirsty before you drink. Take water at regular intervals to replace lost fluids.

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