C6 - Diet & Nutrition Flashcards
What is the glycemic index (GI)?
The glycemic index ranks carbohydrates on a scale of 0–100 based on how quickly they raise blood glucose levels.
What are examples of high-GI foods?
High-GI foods (70 or above): White bread, rice cakes, sugary cereals, glucose drinks.
What are examples of low-GI foods?
Low-GI foods (55 or below): Oats, wholegrain bread, lentils, sweet potatoes.
When should athletes consume high-GI foods?
High-GI foods are ideal immediately after exercise to rapidly replenish glycogen stores.
When should athletes consume low-GI foods?
Low-GI foods should be consumed 2–4 hours before exercise to provide sustained energy release.
Why do athletes need carbohydrates?
Carbohydrates are the primary energy source, especially for high-intensity and endurance activities.
How much carbohydrate should athletes consume?
5–10g per kg of body weight daily, depending on training intensity and duration.
Why do athletes need protein?
Protein is essential for muscle repair, recovery, and growth. It also helps prevent muscle breakdown during prolonged exercise.
How much protein should athletes consume?
1.2–2g per kg of body weight daily, with higher amounts for strength and endurance athletes.
Why do athletes need fats?
Fats provide a slow, sustained energy source, particularly during low-intensity, long-duration exercise.
How much fat should athletes consume?
20–35% of total daily calories, focusing on healthy fats (e.g., avocados, nuts, oily fish).
Why is hydration important for athletes?
Proper hydration maintains performance by regulating body temperature, preventing fatigue, and aiding recovery.
How much water should athletes consume daily?
2–3 liters per day, plus additional fluid to replace sweat loss during exercise.
How can athletes monitor hydration levels?
By observing urine color (light yellow = hydrated) and tracking body weight before and after exercise.
What are hypotonic sports drinks?
Low carbohydrate content (<4%) designed for quick hydration without significant energy.
Ideal for short-duration or low-intensity exercise.
What are isotonic sports drinks?
Moderate carbohydrate content (4–8%) for hydration and energy replenishment.
Suitable for moderate-intensity exercise lasting 60–90 minutes.
What are hypertonic sports drinks?
High carbohydrate content (>8%) for energy replenishment but slower hydration.
Used post-exercise to replenish glycogen stores.
What should athletes eat before exercise?
A low-GI, carbohydrate-rich meal 2–4 hours before exercise (e.g., oats, wholegrain pasta) to provide sustained energy.
What should athletes eat during exercise?
High-GI snacks (e.g., energy gels, bananas) during prolonged exercise to maintain blood glucose levels.
What should athletes eat after exercise?
A combination of protein and carbohydrates (e.g., protein shake with fruit) within 30 minutes post-exercise to aid muscle repair and glycogen replenishment.
What is whey protein?
- What it is: A fast-digesting protein derived from milk, containing all essential amino acids.
- When to take it: Post-exercise to support muscle recovery and growth.
- Who uses it: Strength and endurance athletes.
- Side effects: Bloating, digestive issues (for lactose-intolerant individuals).
- Gains: Enhances muscle repair, promotes hypertrophy, and supports recovery.
What is creatine?
- What it is: A compound stored in muscles as phosphocreatine, used to regenerate ATP for energy.
- When to take it: Daily: 20g/day for 5–7 days (loading), then 3–5g/day (maintenance).
- Who uses it: Sprinters, weightlifters, and high-intensity athletes.
- Side effects: Water retention, bloating, muscle cramps.
- Gains: Boosts explosive power, strength, and recovery in high-intensity activities.
What is caffeine?
- What it is: A stimulant that enhances alertness and reduces perceived exertion.
- When to take it: 30–60 minutes before exercise.
- Who uses it: Endurance athletes and those needing focus (e.g., archery).
- Side effects: Jitters, increased heart rate, insomnia, gastrointestinal discomfort.
- Gains: Delays fatigue, improves endurance, and enhances focus/reaction times.
What are BCAAs?
- What they are: Essential amino acids (leucine, isoleucine, valine) that aid in muscle repair and energy production.
- When to take them: During or after exercise to minimize muscle breakdown.
- Who uses them: Bodybuilders, endurance athletes, or those in caloric deficits.
- Side effects: Rare, but excessive use may cause fatigue or nausea.
- Gains: Reduces muscle soreness, promotes recovery, and supports protein synthesis.
