Chapter 13: Sports Nutrition - Tennis, Marathon, Volleyball, Body Building, Golf Flashcards
TENNIS
tennis players are often targets of heat-related illnesses, such as _____ (2)
dehydration and muscle cramps
TENNIS
players should drink 5-10 oz. of a _____ every 15-20 mins
sports drink
TENNIS
avoid _____ beverages (iced teas, soda) as these cause body fluid loss
caffeinated
TENNIS
pre-game meal should include _____-rich foods
cho
MARATHON
provide _____ to burn during distance walking days
cho
MARATHON
_____ with minimum cho are not recommended for distance athletes
high-chon
MARATHON
stick with the traditional diet of (AMDR: cho, chon, fat)
CHON: 15-20%
Fat: 30%
CHO: 50-55%
VOLLEYBALL
requires energy source that is quickly converted and is a readily accessible cho
volleyball
VOLLEYBALL
ideal for volleyball athlete
C-P-F
60-20-20
VOLLEYBALL
_____ are great for meals the day before the event or the evening following the event to increase glycogen (muscle energy)
complex cho
VOLLEYBALL
water recommendation for females for 1 day in oz.
abw x 18 / 30
VOLLEYBALL
water recommendation for males for1 day in oz.
abw x 20 / 30
BODY BUILDING
a healthy diet that rids your body of extra fat w/o sacrificing muscle size
pre-contest diet
BODY BUILDING
start pre-contest diet as early as _____ weeks before a show to lose body fat gradually, at a rate of no more than 1-2lbs a week
if you drop weight any faster than this rate, muscle tissue will be shed off
8-12 weeks
BODY BUILDING
body builder’s diet: high calorie, high fat, high chon
old body builder
