Corrections

Question 1

How to avoid dehydration post intense exercise

Answer 1

Drink 100 mL of water for every 100 grams of body weight lost during the event.

Question 2

Tapering

Answer 2

Taper (2-4 days prior)

80% carbohydrate diet, reduction in training intensity.

Question 3

Carbohydrate loading

Answer 3

Saturation (3-4 days prior)

Overload body’s cells with glycogen.

Question 4

Dehydrations effect on performance

Answer 4

At even 2% dehydration, the athlete’s performance can deteriorate.

Question 5

Fluid to consume prior to event

Answer 5

2-3 hours: 500 - 600 mL

15 minutes before: 250 - 300 mL

Question 6

Fuel consumption prior to event

Answer 6

3-4 hours before: 100g carbs, low fat SMALL protein.

1-2 hours: high GI.

Question 7

During event water and food

Answer 7

Food: 40 g carbs every hr.
Fluid: 200-300 mL every 15 - 20 minutes

Question 8

Food and drink post performance (immediately)

Answer 8

carbs: 50-100 g + high GI foods.

Milk, electroyltes.

Question 9

Food and drink post performance (hrs)

Answer 9

Within hours 1-2 hrs: protien

Within 3 hrs: 50-300g carbs