C6 - Diet & Nutrition

Question 1

What is the glycemic index (GI)?

Answer 1

The glycemic index ranks carbohydrates on a scale of 0–100 based on how quickly they raise blood glucose levels.

Question 2

What are examples of high-GI foods?

Answer 2

High-GI foods (70 or above): White bread, rice cakes, sugary cereals, glucose drinks.

Question 3

What are examples of low-GI foods?

Answer 3

Low-GI foods (55 or below): Oats, wholegrain bread, lentils, sweet potatoes.

Question 4

When should athletes consume high-GI foods?

Answer 4

High-GI foods are ideal immediately after exercise to rapidly replenish glycogen stores.

Question 5

When should athletes consume low-GI foods?

Answer 5

Low-GI foods should be consumed 2–4 hours before exercise to provide sustained energy release.

Question 6

Why do athletes need carbohydrates?

Answer 6

Carbohydrates are the primary energy source, especially for high-intensity and endurance activities.

Question 7

How much carbohydrate should athletes consume?

Answer 7

5–10g per kg of body weight daily, depending on training intensity and duration.

Question 8

Why do athletes need protein?

Answer 8

Protein is essential for muscle repair, recovery, and growth. It also helps prevent muscle breakdown during prolonged exercise.

Question 9

How much protein should athletes consume?

Answer 9

1.2–2g per kg of body weight daily, with higher amounts for strength and endurance athletes.

Question 10

Why do athletes need fats?

Answer 10

Fats provide a slow, sustained energy source, particularly during low-intensity, long-duration exercise.

Question 11

How much fat should athletes consume?

Answer 11

20–35% of total daily calories, focusing on healthy fats (e.g., avocados, nuts, oily fish).

Question 12

Why is hydration important for athletes?

Answer 12

Proper hydration maintains performance by regulating body temperature, preventing fatigue, and aiding recovery.

Question 13

How much water should athletes consume daily?

Answer 13

2–3 liters per day, plus additional fluid to replace sweat loss during exercise.

Question 14

How can athletes monitor hydration levels?

Answer 14

By observing urine color (light yellow = hydrated) and tracking body weight before and after exercise.

Question 15

What are hypotonic sports drinks?

Answer 15

Low carbohydrate content (<4%) designed for quick hydration without significant energy.

Ideal for short-duration or low-intensity exercise.

Question 16

What are isotonic sports drinks?

Answer 16

Moderate carbohydrate content (4–8%) for hydration and energy replenishment.

Suitable for moderate-intensity exercise lasting 60–90 minutes.

Question 17

What are hypertonic sports drinks?

Answer 17

High carbohydrate content (>8%) for energy replenishment but slower hydration.

Used post-exercise to replenish glycogen stores.

Question 18

What should athletes eat before exercise?

Answer 18

A low-GI, carbohydrate-rich meal 2–4 hours before exercise (e.g., oats, wholegrain pasta) to provide sustained energy.

Question 19

What should athletes eat during exercise?

Answer 19

High-GI snacks (e.g., energy gels, bananas) during prolonged exercise to maintain blood glucose levels.

Question 20

What should athletes eat after exercise?

Answer 20

A combination of protein and carbohydrates (e.g., protein shake with fruit) within 30 minutes post-exercise to aid muscle repair and glycogen replenishment.

Question 21

What is whey protein?

Answer 21

• 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.

Question 22

What is creatine?

Answer 22

• 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.

Question 23

What is caffeine?

Answer 23

• 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.

Question 24

What are BCAAs?

Answer 24

• 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.

Question 25

What is DHEA?

Answer 25

• What it is: testoerone
• When to take it: Used for recovery and strength
• Who uses it: Athletes seeking build muscle (banned by WADA).
• Side effects: Hormonal imbalances, acne, mood swings, risk of hormone-related conditions.
• Gains: May improve strength and recovery, but benefits are controversial.

Question 26

What is cherry juice?

Answer 26

• What it is: Juice from tart cherries, rich in antioxidants and anti-inflammatory compounds.
• When to take it: After exercise to reduce inflammation.
• Who uses it: Endurance athletes and those in intense training.
• Side effects: Overconsumption may cause digestive discomfort.
• Gains: Reduces muscle soreness, accelerates recovery, and improves sleep quality.

Question 27

What is beetroot juice?

Answer 27

• What it is: Nitrate-rich juice that improves blood flow and oxygen delivery.
• When to take it: 2–3 hours before exercise.
• Who uses it: Endurance athletes (e.g., cyclists, runners).
• Side effects: Stomach upset or red urine/stool (harmless).
• Gains: Enhances endurance, oxygen efficiency, and delays fatigue.

Question 28

What is bicarbonate loading?

Answer 28

• What it is: Ingesting sodium bicarbonate to buffer lactic acid and delay fatigue.
• When to take it: 60–90 minutes before exercise.
• Who uses it: Anaerobic athletes (e.g., sprinters, rowers).
• Side effects: Bloating, nausea, diarrhea (if improperly dosed).
• Gains: Delays fatigue, enhances performance in anaerobic events, and buffers muscle acidity.

Question 29

What is the affect of dehydration on body temperature, heart rate + exercise performance?

Answer 29

Body temp - increases which leads to more water being lost due to increased sweating
Performance - impaired as blood plasma volume decreases due to excess loss of fluid
Heart rate - increases

Question 30

What is an ergogenic aid?

Answer 30

• Anything that improves efficiency
• Enhancing the quality of sports performance
• Eg. supplements