1.7 Supporting healthy eating habits

Question 1

What are the 3 components of an effective diet?

Answer 1

1. Balanced
2. Requires eating less and exercising more
3. Doesn’t require changing everything all at once, instead changes are adopted one by one

Question 2

Which 5 health conditions is obesity linked with?

Answer 2

1. Asthma
2. Cancer
3. Coronary heart disease
4. Diseases of the gastrointestinal tract
5. Type 2 diabetes

Question 3

What is the purpose of eating and drinking before, during and after exercise?

Answer 3

Before - fuelling up
During - maintaining energy and hydration
After - recovery

Question 4

What should participants consume 2-3 hours before exercising? (x2)

Answer 4

1. A balanced meal
2. 500-600ml of water

Question 5

What should the carb-protein-fat ratio be in the pre-exercise meal and why?

Answer 5

High carb, moderate protein and low fat to ensure easy digestion and sustained energy

Question 6

If participants can’t eat a full meal before exercise, what should be recommended instead and how long before starting to exercise?

Answer 6

A carb rich snack (fruit, granola bar) 30-60 minutes before

Question 7

What should participants consume during sessions lasting less than an hour and why?

Answer 7

Water to maintain hydration

Question 8

What should participants consume during sessions that last over an hour?

Answer 8

A sports drink containing electrolytes and carbs to replenish lost salts and sustain energy levels

Question 9

What should participants consume in the 30 minutes after exercise and why? (x2)

Answer 9

1. A carb and protein rich snack (e.g. a protein shake with a banana) to replenish energy stores and support muscle repair
2. Water or an electrolyte solution to hydrate and replenish lost salts

Question 10

What should participants consume within 2 hours of exercise and why?

Answer 10

A balanced meal of protein, fat and carbs to support muscle recovery and replenish energy stores