Athletics and nutrition

Question 1

Why are athletes often at the greatest risk for dehydration?

Answer 1

Athletes are many times at the greatest risks for dehydration because their thirst sensations tend to be blunted. This results in an inability to recognize the physiological need for water.

Question 2

Why should you drink before you feel thirsty?

Answer 2

Drink before you feel thirsty. Once you are thirsty, you’re already slightly dehydrated and your performance will be diminished.

Question 3

People excretes water each day through 3 methods:

Answer 3

urine, sweat and breathing.

Question 4

How much water does the average adult excrete each day?

Answer 4

The average adult excretes about 2 1/2 liters of water each day

Question 5

How much water do most experts recommend for an average adult expending 2000 calories daily? (2000 is per day)

Answer 5

Most experts recommend that an average adult expending 2000 calories daily consume 7 to 11 cups of water per day.

Question 6

How much can a 2-3% loss in body weight due to sweating reduce aerobic ability?

Answer 6

more than 10% Dehydration hiders your ability

Question 7

What can a 5% or more loss in body weight due to sweating result in?

Answer 7

Heat stroke

Question 8

How much liquid should be ingested and when? (In terms of exercise or any curricular activity that will get you tired)

Answer 8

Two hours prior to exercise, drink 2 cups of water, Juice diluted by half with water or a sports drink. Half an hour prior to exercise. 1 cup of sports drink or water. During exercise, most people can tolerate half a cup to 3/4 of a cup of beverage each 20 minutes. After exercise 2 cups of fluid per pound lost.

Question 9

Why should fruit juice be avoided prior to exercise?

Answer 9

Fruit juice should probably be avoided since it contains fructose, a sugar known to increase complaints of stomach upset.

Question 10

What will happen if you say sports drinks are good on Mr. Fontana’s test?

Answer 10

You will die… . . . . . . . . . . . . . . . . . . . .

Question 11

What is one of the easiest and most proven ways to improve performance?

Answer 11

The easiest and one of the most proven ways to improve performance is by manipulating carbohydrate intake.

Question 12

What are stored carbs?

Answer 12

Stored carbohydrates are called glycogen and are used directly by the muscle which is being exercised. This is going to be on the test

Question 13

What is the perfect fuel in high-intensity exercise? What is the problem with them?

Answer 13

Carbohydrates are the perfect fuel during exercise of high intensity, but they’re stored in extremely limited amounts in the body.

Question 14

recreational athletes probably need to obtain _________ of their daily calories from carbohydrates.

Answer 14

55 to 60%

Question 15

To have enough energy you need to consume enough ______

Answer 15

Energy

Question 16

By eating adequate calories from a variety of foods, you will satisfy your need for:

Answer 16

micronutrients and macronutrients.

Question 17

What is the glycemic index?

Answer 17

Digestion rates.
The higher the glycemic index, the faster energy is released into the bloodstream.
The lower the glycemic index, the slower energy is released into the bloodstream.

Question 18

What types of meals are optimal for post-exercise refuelling when recovery time is short? (Glycemic index)

Answer 18

High glycemic index, high carbohydrate meals.

Question 19

What type of meals are optimal for pre-competition fueling? (Glycemic index)

Answer 19

Low glycemic index, high carbohydrate meals.

Question 20

What type of diet may benefit athletes trying to maintain a low level of body fat? (Glycemic index)

Answer 20

Low glycemic index diets.

Question 21

Why are Medjool Dates the ULTIMATE workout fuel? 5 reasons

Answer 21

They are the ultimate workout fuel because they:
are packed with slow-burning carbs.
Help prevent muscle cramps.
Help you recover faster.
Have a natural sweetener.
Are a super easy snack.

Question 22

How many grams of high glycemic index carbohydrates do you need per hour?

Answer 22

By consuming 30 to 75 grams per hour of high glycemic index carbohydrates in liquid or solid form when you exercise, you can minimize the loss of glycogen.

Question 23

The energy diet - Proteins:

Answer 23

Protein plays a minor role in energy production, contributing to only 5 to 10% of the energy used during prolonged exercise. The current recommended dietary allowance for protein is about 0.4G per pound of body weight, but active people need slightly more.

Question 23

The energy diet - fats:

Answer 23

Fat is an important energy source, particularly for athletes involved in prolonged low-intensity activity. About 20% of the calories in a performance-enhancing diet should come from fat. Most of it is unsaturated fat.

Question 24

Timing of Carbohydrates
During Exercise:

Answer 24

Carbohydrates should be in beverage form for quicker absorption and to minimize stomach upset.
Sports drinks with a concentration of 6-8% carbohydrates are ideal for easy absorption.

Question 25

Timing of Carbohydrates
Post-Exercise:

Answer 25

The best time to consume carbohydrates is immediately after a workout.
Muscles are most avid to restore the glycogen used during exercise at this time.
The goal is to consume at least 50 grams of carbohydrates shortly after exercise.

Question 26

What is Carbo-Loading?

Answer 26

Carbo-loading is the supersaturation of muscle cells with glycogen.

Question 27

When is Carbo-Loading Valuable?

Answer 27

It is valuable for events lasting at least 90 minutes, leading to exhaustion or near exhaustion.

Question 28

How is Carbo-Loading Implemented?

Answer 28

Exercise is cut by 50% every second day.
Four days before the event, the diet is increased to approximately 70% carbohydrate.