Sports Nutrition
Introduction
Introduction
TITLE: Nutrition for energy, growth, repair, hydration and the nutritional strategies utilised for these processes.
LO1
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Demonstrate knowledge of the underlying concepts and principles of macronutrients and the macronutrient requirements of different sports and exercise participants.
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LO2
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Evaluate and interpret the micronutrient requirements of different sport and exercise participants and related issues.
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LO3
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Evaluate the appropriateness of nutritional strategies that aim to improve sport and exercise participant’s performance.
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LO4
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Present, evaluate and interpret the guidelines for optimal rehydration for a range of sport/exercise participants.
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In this blog I will be discussing why nutrition is a vital part within sport. The foods that we eat can have a great effect on how well we perform. The reason why we need to have nutrition in sport is to restore and store energy with different foods sources and hydration. Provide us with help what and how long before physical activities we should eat. Having the correct nutrients for specific types of exercises.
Nower days their are people who specialise in sports nutrition, within sport most professional athletes have their own nutrionalist they devise a specific nutrition plan for their specific sport.
Having nutrition with taking part when doing sport can have a massive effect on your performance.
"Good nutrition is important for everyone, but athletes in particular feel first-hand how not eating properly can affect performance." (Morgan D, 2015)
Macronutrients
Within sports nutrition macronutrients are vital to provides us with energy to maintain are bodily functions. Macronutrients are according to McKinley Health Centre (2014) "Macronutrients are nutrients that provide calories or energy. Nutrients are substances needed for growth, metabolism, and for other body functions. Since “macro” means large, macronutrients are nutrients needed in large amounts."
Macronutrients consist of:
- Fats
- Carbohydrates
- Proteins
Carbohydrates
What are they? Carbohydrates are sugars that are broken down in our body to provide us with energy.
The main function of carbohydrates within the body is that its an excellent food source of fuel e.g. energy for the body, its also rich in vitamins and minerals. There are 4 calories in every gram of a carbohydrates. Also there chemical structure is carbon,hydrogen and oxygen. Carbohydrates are spilt into two different types of carbohydrates they are simple carbohydrates and complex carbohydrates.
Firstly complex carbohydrate the reason why they are called complex is that they are slow release of energy. (Nutrition MD) 2015 "They are often rich in fibre, thus satisfying and health promoting. Complex carbohydrates are commonly found in whole plant foods"
Firstly complex carbohydrate the reason why they are called complex is that they are slow release of energy. (Nutrition MD) 2015 "They are often rich in fibre, thus satisfying and health promoting. Complex carbohydrates are commonly found in whole plant foods"
Examples of food sources of complex carbohydrates are bread, rice, cereals, pasta. The sports that complex carbohydrates would be used mostly in long duration sports e.g. a 10k run.
Glycaemic Index is a measure of a extent to which a food blood glucose concentration and elicits an insulin response compared to pure glucose. Having low glycaemic foods can decrease the risk of type 2 diabetes.
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| Here are food sources rating to the glycaemic index |
Protein
There are 5000 to 10000 proteins within the human body. The main functions of protein is the structural for the growth and repair of our muscles. Also protein helps to repair our body tissues and metabolic for the production of our enzymes. Without proteins in our body we would not be able to produce/rebuild body cells, tissue, organs and muscles. There are 4 calories in each gram for protein.
The building blocks for protein is amino acids they provide the ground set for all proteins. In protein there are two different combinations which are essential and non- essential amino acids.
Essential Amino Acids
They what the human body can not produce. As the are called essential amino acids they are vital in our food lifestyle. The sources of essential amino acids are the important meats, nuts and seeds. Linking this with a sports performance essential amino acids this would be for weight training this will affect on the recovery and the grow of the muscles. If you don't take enough protein after physical exercise you won't get recovery and grow.
Non-Essential Amino Acids
They are the body can synthese itself. These are often found in food but it is not that essential that we needs them. Our body can make non-essential amino acid. This process is called transmination and it takes place in the liver.
Within a athletes diet they would need to take different types of proteins. This would also depend on the sport being played. For example a tennis player would take a protein energy bar after training or match because this would have a quicker affect on them, than having a meal. Eating too many protein bars can be bad for you. Eating a protein meal is better.
There are 5000 to 10000 proteins within the human body. The main functions of protein is the structural for the growth and repair of our muscles. Also protein helps to repair our body tissues and metabolic for the production of our enzymes. Without proteins in our body we would not be able to produce/rebuild body cells, tissue, organs and muscles. There are 4 calories in each gram for protein.
The building blocks for protein is amino acids they provide the ground set for all proteins. In protein there are two different combinations which are essential and non- essential amino acids.
Essential Amino Acids
They what the human body can not produce. As the are called essential amino acids they are vital in our food lifestyle. The sources of essential amino acids are the important meats, nuts and seeds. Linking this with a sports performance essential amino acids this would be for weight training this will affect on the recovery and the grow of the muscles. If you don't take enough protein after physical exercise you won't get recovery and grow.
Non-Essential Amino Acids
They are the body can synthese itself. These are often found in food but it is not that essential that we needs them. Our body can make non-essential amino acid. This process is called transmination and it takes place in the liver.
Within a athletes diet they would need to take different types of proteins. This would also depend on the sport being played. For example a tennis player would take a protein energy bar after training or match because this would have a quicker affect on them, than having a meal. Eating too many protein bars can be bad for you. Eating a protein meal is better.
Fats
(GeniusAffilicates 2010)
The importance of fat to provide energy, performance and health.
In fats there are 9 calories in each gram of fat this is the most out of the macronutrients
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| This is chemcial structure of saturated fat. |
Firstly saturated fatty acids are mainly the unhealthier option out of saturated and unsaturated fatty acids. The examples of saturated food sources are: chocolate bars, butter and cakes. Although saturated fats are good for a quick burst of energy but after eating this it stays in your stomach. Eating to much of saturated foods can cause an increase in heart disease which in the UK this is growing. Also eating too much of these can cause type 2 diabetes and obesity which is a really big health risk.
Secondly unsaturated fatty acids are spilt into two different categories there are mono and polyunsaturated fatty acids. The examples of unsaturated food sources are oily foods e.g. fish, nuts, seeds and sunflower oil. Eating unsaturated fat foods are healthier and give you more energy to do sport. Unsaturated fatty acids do not have a health risk they really help your health, they lower your blood cholesterol level.
Polyunsaturated fatty acids are good in our life if they are eating in moderation. They can have positive health effects in sport performance as they decrease the levels of heart disease and a having a stroke. This are used to replace saturated and trans fats to be as a healthier option.
Where are they most common found? "This is a type of fat found mostly in plant-based foods and oils." (Mayo Clinic 2014) Which are Soybean Oil, Sunflower Oil and for the foods some fish e.g. salmon.
Monounsaturated fatty acids are really similar to polyunsaturated fatty acids. Monounsaturated fatty acids help to control with the blood sugar levels which helps with type 2 diabetes.
Omega 3 fatty acids is one of a polyunsaturated fatty acid. Omega 3 is from fish which sports performer have in a tablet form to provide them with the nut rants to give them energy. Omega also has benefit within sport "These supplements may provide a variety of benefits such as increasing strength, power, speed" (Ascenta, 2015). Also on sports performers who do weight baring exercise will increase muscle growth and making your bones stronger.
Dietary Reference Value (population average unless otherwise indicated)
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Current average intake in adults*
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Total fat
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35% of food energy (i.e. excluding alcohol)
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35% in men
34.4% in women
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Saturated fatty acids
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11% of food energy
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12.8% in men
12.6% in women
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Trans fatty acids
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Below 2% of food energy
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0.7% in men and women
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Total Cispolyunsaturates
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6.5% of food energy
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6.1% in men
6.2% in women
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Cis n-3 polyunsaturates
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Minimum intake for individuals, 0.2% of food energy
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1% in men
1.1% in women
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Cis n-6 polyunsaturates
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Minimum intake for individuals, 1% of food energy;
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5.1% in men and women
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Monounsaturates
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13% of food energy
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12.8% in men
12.3% in women
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The chart is from the British Nutrition Foundation to show the national intake for all fats.
Micronutrients
Micronutrients are needed in our body but should be only take in small dose's. They do not provide us with energy like macronutrients do but they have other important process within the human body. There are two types of micronutrients and they are vitamins and minerals. Micronutrients are measured is milligrams or minigram.
Vitamins
Vitamins are required by the body in small amounts. Vitamins are grouped into two categories which are fat soluble and water soluble vitamins. Firstly fat soluble vitamins they main found in animal products, the types of vitamins that the fat soluble ones are in vitamin A,D,E and K. "Water-soluble vitamins are those that dissolve in water upon entering the body" (SFGate, 2015). Water soluble vitamins are found sources are fruit, vegetables and meats.
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| (Triathlon 2012) This diagram shows for all the vitamins on their functions and sources. |
Fat-Soluble Vitamins and the RDA's and their deficiencies
Vitamin D, not having vitamin D can cause a deficiency which is for children you can get rickets and for adults bone fragility this can lead to a lot of pain and stress. A sporting example if you do not have the right amount of vitamin D this could lead to many broken bones and injuries when exercising. The recommended daily intake is 0.001mg (10 micrograms).
Vitamin E the recommended daily intake of vitamin E is 4mg for males and 3mg for females. With vitamin E there is not really that much of a deficiency but with people overweight or obese people who have a relatively poor diet. Within sport vitamin E helps because helps to keep bones healthy. Also this will keep sports performer fit and decrease the likeliness of injuries to our bones.
Vitamin K the recommended daily intake of vitamin K "approximately 0.001mg a day of vitamin K for each kilogram of their body weight." (NHS 2015).Deficiency for vitamin K is quite rare. Although secondary conditions can could from being malabsorption. If your red blood cells are not work correctly this can have serious effects on your body and as sports performer to carry oxygen and blood to make there muscles work properly.
Water-Soluble Vitamins and the RDA and functions and sources
Vitamin C- Positives of having vitamin C in your diet is that it protects your cells and it important in the maintenance of the corrective tissue, this is important to sports performers as it helps will protection of the bones and muscles. Negatives if you go over the top on vitamin C it can cause stomach pain and diarrhoea so as a sports performer this can cause days off performing.
Vitamin B.
Thiamin (B1)- Thiamin releases of energy from carbohydrates
Riboflavin (B2)- Riboflavin releases energy from carbohydrates and protein
Niacin (B3)- the release of energy from foods.
B6- the normal functioning of the nervous system
B12- the producing of energy
Folate- production of normal blood cells
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| This chart shows the different water soluble vitamins and there different food sources, rda's and the normal function. |
Minerals
"inorganic substances required by the body in small amounts for a variety of different functions." (British Nutrition Foundation 2015). Minerals help and strengthen our teeth and bones.
Below is a video that shows all the minerals and there sources and functions
(Teachers as Transformers 2014)
Within sport all of these have value but calcium, iron, sodium and potassium are more important.
Calcium- calcium helps to strechen and build our bones. For example a footballer going in for a tackle if he/she has not got enough calcium they would increase the chance of getting injured.
Iron- iron is needed it help with the formation of our red blood cells, if we take to much iron vomiting, stomach pain and iron deficiency. Iron deficiency is the reduction of red blood cells this is harder too get oxygen to your organs and tissues. For example a long distance runner if they were take to much iron there oxygen levels would be fatal.
Sodium Chloride (Salt)- Sodium helps to balance out the levels within our body. Having too much salt in our diet can be very dangerous examples being high blood pressure, a higher risk of having a stroke and heart attack.
Potassium- Potassium helps to control the balance of fluids in our body. Having too much potassium nausea and head aches. For example a tennis player playing a 3 set match having too much potassium could cause lack of focus and confusion.
Calcium- calcium helps to strechen and build our bones. For example a footballer going in for a tackle if he/she has not got enough calcium they would increase the chance of getting injured.
Iron- iron is needed it help with the formation of our red blood cells, if we take to much iron vomiting, stomach pain and iron deficiency. Iron deficiency is the reduction of red blood cells this is harder too get oxygen to your organs and tissues. For example a long distance runner if they were take to much iron there oxygen levels would be fatal.
Sodium Chloride (Salt)- Sodium helps to balance out the levels within our body. Having too much salt in our diet can be very dangerous examples being high blood pressure, a higher risk of having a stroke and heart attack.
Potassium- Potassium helps to control the balance of fluids in our body. Having too much potassium nausea and head aches. For example a tennis player playing a 3 set match having too much potassium could cause lack of focus and confusion.
Nutritional Strategies
Pre, during and post nutrition
Pre event is highly recommended to have food and drink before doing physical exercise, this should be 1 to 4 hours before exercise. The longer away from physical exercise makes the meal digest properly. The pre event meal is appropriate because it gives you energy as soon as you begin physical exercise and also you feel fine because the meal has digested.
It will depend on what type of physical activity you participate in. The food source which is the best for pre-event long duration exercise is carbohydrate (complex sugars) pasta, potato and bread these give you the most energy. The food source best for quick and intense exercise is high glycaemic carbohydrates which are simple sugar foods e.g. white bread. The appropriateness of pre- event nutrition
(SodexoEducation, 2012) This is a video of the pre-event food sources and how appropriate they are when taking part within sport.
During an event this is where you would take smaller supplements which give you lots of energy. For example seeds, nuts which digest quicker than a chocolate bar and they still give you lots of energy. The main supplement during an event is drinking plenty of fluids to keep hydration levels up. This would depend on the sport played and the sports performer.
If you had a tennis player who was 6 foot 6 they would need more food and drink sources to give them the increase the energy.
The appropriateness of during event nutrition is that you can have food and drink sources to provide you with energy which can improve your overall performance and not get tried, because if you just had pre-event food and drink sources it would help you but in would help you e.g. in a long duration of time.
Post event is what we called the recovery stage which is where we recover and replenish what we have lots during sport. This would depend on the sport being played. The routine mainly for post sports nutrition is. "Ideally, a large, high-carbohydrate meal should be eaten within two hours of the finish and it can and should consist of high GI foods." (SportsFitnessAdvisor, 2015). The appropriateness of post event nutrition is mainly of the recovery of our muscles used this is done by protein supplements e.g. protein bars and shakes.
Carbohydrate loading
Carbohydrate or carb loading is really important within sports nutrition and can really have an effect on performance. What is it? "Carbohydrate is an essential nutrient and our body’s preferred source of energy or calories, especially during physical activity." (Alberta, 2015). Carbohydrate loading can improve performance levels, it enables the muscles glycogen level to be increased. Having this extra supply of carbohydrate gives a long duration with endurance activities. Once the carbohydrate are broken down and ingested they will go into the simplest forms and they are absorbed into the upper and lower part of the intestines.
(Jacques Delmore, 2013 )
Fluid replacement
Water is really important and it maintains our body temperatures and blood volume this allows our muscle to contract better. Drinking fluids replenishes and recovers and water lost from sweating. If you drink fluids this will decrease the health effects of heat stroke and muscle recovery this would improve levels of performance. Replacing fluids can be the different of increased level in performance and being hydrated and being dehydrated.
Nutritional Plan
If there was an athlete who wanted a nutrition plan and start a diet to improve their performance they would meet with a sport nutrionalist to discuss things to take into consider are
- what sport do you play
- how much exercise would they do a daily basis
- how many calories on average would you have a day
- what are they building towards
Nutritional Guidelines
Dehydration
Within sport being dehydrated is a massive impact on sports performance. Dehydration can effect both physical and mental aspects of sport. The effects of dehydration has on performance are muscle camps, dizziness and heat illness. Through a sport that lasts for a long duration being dehydrated has all them side affects. So for example a footballer has played a 90 minute match they have hardly had anything to drink and they last had a drink before the match. They short term effect while on the pitch would be dizziness, they would not be able to focus on the game. As well if it was a hot day you could get head stroke and exhaustion.
Re hydration/Hydration
"Water is essential for life. It accounts for about 60% of our body weight and performs crucial roles such as carrying nutrients and waste products between our major organs, helping regulate body temperature, lubricating our moving parts, and acting as a shock absorber." (Derbyshire E,2012)
Within sport being dehydrated is a massive impact on sports performance. Dehydration can effect both physical and mental aspects of sport. The effects of dehydration has on performance are muscle camps, dizziness and heat illness. Through a sport that lasts for a long duration being dehydrated has all them side affects. So for example a footballer has played a 90 minute match they have hardly had anything to drink and they last had a drink before the match. They short term effect while on the pitch would be dizziness, they would not be able to focus on the game. As well if it was a hot day you could get head stroke and exhaustion.
This urine chart shows if you are hydrated or dehydrated by the colour of your urine. Within sport performance athlete do urine test often to check if they are hydrated or dehydrated. This is checked pre and post performance.
Re hydration/Hydration
(Lucozade Sport,2012)
After doing physical exercise you will need to re-hydrate. You should drink 150% of water, weight to loss to achieve normal hydration 6hrs post exercise. For re hydration to get hydrated quicker people use isotonic drinks. There goal is to provide you to hydrate effectively, replenish electrolytes and to provide energy for the working muscles to enhance performance and speed recovery.
Hypernatremia
Is where you do not have enough water in your body but there is too much sodium (salt). This happens after dehydration. This is causes by the imbalanced of the electrolytes which add more sodium in your blood stream.
The are a couple of cause of electrolyte imbalance they are:
- Too many salty foods in your diet.
- Dehydration from not drinking enough water.
- Diseases from the endocrine system such as diabetes.
Conclusion
To conclude this blog it has covered all aspects of sports nutrition and how sports performance use it. Also how macronutrients and micronutrients are really important for an athlete to have. In this blog, it has shown how not all sports performer eat and drink the same amount and they take different things for different sports. Also eating and drink certain sources can lead to big health risks and how they can improve our health and performance. Overall having a diet can be between winning and losing. Eating and drinking sources pre, during and post event. having a good diet in the early years can effect when you are older. They means have a health and well planning nutrition plan can be more likely to live a healthy and happy lifestyle.
References for Introduction
(Morgan, R 2015) The importance of good nutrition of athletes (Online) Available from URL
http://www.livestrong.com/article/445770-the-importance-of-good-nutrition-for-athletes/ Accessed on 22/03/2015
References for Learning Outcome 1
(Ascenta 2015) The benefits of omega 3 for sports performers Avaiable (Online at URL)
https://www.ascentahealth.com/omega-3-and-you/the-science/omega-3-sport-fish-oil-beneficial-athletes/ Accessed on 21/04/2015
(British Nutrition Foundation 2015) Fatty Acids Available (Online at URL)
http://www.nutrition.org.uk/nutritionscience/nutrients/fat.html Accessed on 1/04/2015
(Fit Day 2013) Simple Carbohydrate Available (Online at URL)
http://www.fitday.com/fitness-articles/nutrition/carbs/simple-vs-complex-carbohydrates.html#b Accessed on 1/04/2015
(GeniusAffilicates 2010) Fats Avaiable (Online at URL) https://www.youtube.com/watch?v=U620eqvjv84 Accessed on 23/04/2015
(Mayo Clinic 2014) Where are polyunsaturated fatty acids found? Available (Online at URL)
http://www.mayoclinic.org/healthy-lifestyle/nutrition-and-healthy-eating/in-depth/fat/art-20045550 Accessed on 21/04/2015
(McKinley Health Centre 2014) What are macro nutrients? Available (Online at URL) http://www.mckinley.illinois.edu/handouts/macronutrients.htm Accessed on 26/03/2015
(Nutrition MD 2015) Complex Carbohydrates Available (Online at URL)
http://www.nutritionmd.org/nutrition_tips/nutrition_tips_understand_foods/carbs_versus.html Accessed on 1/04/2015
References Learning Outcome 2
(British Nutrition Foundation, 2015) What are minerals? Available (Online at URL) http://www.nutrition.org.uk/nutritionscience/nutrients/minerals-and-trace-elements.html Accessed on 23/04/2015
(NHS, 2015) The recommended daily intake for vitamin A? Available (Online at URL) http://www.nhs.uk/Conditions/vitamins-minerals/Pages/Vitamin-A.aspx Accessed on 21/04/2015
(NHS, 2015) The recommended daily intake for vitamin K?Available (Online at URL) http://www.nhs.uk/Conditions/vitamins-minerals/Pages/Vitamin-K.aspx Accessed on 22/04/2015
(NHS, 2015) The food sources for vitamin E Avaiable (Online at URL) http://www.nhs.uk/Conditions/vitamins-minerals/Pages/Vitamin-E.aspx Accessed on 22/04/2015
(SF Gate, 2015) Water Soluble Vitamins Avaiable (Online at URL) http://healthyeating.sfgate.com/list-watersoluble-vitamins-4977.html Accessed on 22/04/2015
(Teachers as Transformers, 2014) Minerals Avaiable (Online at URL) https://www.youtube.com/watch?v=v9wBF60-Wj8 Accessed on 23/04/2015
(Traithlon, 2012) A diagram shows the vitamins functions and sources Avilable (Online at URL) http://www.triathlon.org/agegroup/training/nutrition Accessed on 22/04/2015
References for Learning Outcome 3
(Alberta, 2015) What is carbohydrate loading. Available (Online at URL) http://www.healthyalberta.com/1276.htm Accessed on 27/04/2015
(Jacques Delmore, 2013) Carb loading 7 day method. Available (Online at URL) https://www.youtube.com/watch?v=5_1QXEbFjvk Accessed on 27/04/2015
(SportsFitnessAdvisor, 2015) Post match eating food sources. Available (Online at URL) http://www.sport-fitness-advisor.com/sports-nutrition-course-prematch.html Accessed on 26/04/2015
(SodexoEducation, 2012) Pre-event meals and food sources. Available (Online at URL) https://www.youtube.com/watch?v=1nfbaGjc-yk Accessed on 23/04/2015
References for Learning Outcome 4
(About health,2015) Hypernatremia. Available (Online at URL) http://sportsmedicine.about.com/od/hydrationandfluid/a/Hyponatremia.htm Accessed on 27/05/2015
(Derbyshire E, 2012) Why water is important. Available (Online at URL) page 1 http://www.naturalhydrationcouncil.org.uk/wp-content/uploads/2012/06/The-Essential-Guide-to-Hydration-AUG1.pdf Accessed on 27/04/2015
(Lucozade Sport, 2012) Hydration and Nutrition Available (Online at URL) https://www.youtube.com/watch?v=iNPYgvImIJ4 Accessed on 27/04/2015
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