Diet And Nutrition

Question 1

Why does an athlete need vitamins ?

Answer 1

Vitamins keeps an individual healthy with a good immune system. This allows a performer to train maximally and recover quickly.

Question 2

Why does an athlete need carbohydrates?

Answer 2

Carbohydrates improve athletic performance by delaying fatigue and allowing an athlete to compete at higher levels for longer.

Question 3

Why does an athlete need fats ?

Answer 3

Fat is important in the athlete’s diet as it provides energy, fat-soluble vitamins and essential fatty acids. However, fat should be eaten in moderation. A low-fat diet is a good approach for everyone – athlete and non-athlete alike

Question 4

Why does an athlete need protein?

Answer 4

An athlete uses protein primarily to repair and rebuild muscle that is broken down during exercise and to help optimizes carbohydrate storage in the form of glycogen.

Question 5

Why does an athlete need vitamins/minerals ?

Answer 5

Micronutrients play an important role in energy production, hemoglobin synthesis, maintenance of bone health, adequate immune function, and protection of body against oxidative damage. They assist with synthesis and repair of muscle tissue during recovery from exercise and injury.

Question 6

Why does an athlete need fibre?

Answer 6

Fiber is key because it slows down the passage of food through the digestive tract and the release of sugar into the bloodstream. That leads to better blood sugar control and more even energy levels, as well as regularity of stools.

Question 7

Why does a athlete need water?

Answer 7

Good hydration means getting the right amount of water before, during, and after exercise. Water regulates your body temperature and lubricates your joints. It helps transport nutrients to give you energy and keep you healthy.

Question 8

Name positive and negative effects of Glycogen Loading

Answer 8

Positive
Increases glycogen storage, delays fatigue, increases endurance capacity

Negative effects cardo loading
Heavy legs, weight increase

During depletion: irritability , need to alter training programme through lack of energy

Question 9

P&N of creatine monohydrate

Answer 9

P
Aims to provide atp, improves muscle mass
N
Side effects: diarrhoea, vomiting etc, hinders aerobic performance

Question 10

What is creatine monohydrate ?

Answer 10

Supplement used to increase amount of phosphocreatine stored in the muscles. Used to fuel atp pc system which provides energy.

Question 11

What is glycogen loading, who is it used for

Answer 11

Form of dietary manipulation to increase glycogen stores over and above that which can normally be stored. Endurance athletes

Question 12

Buffering

Answer 12

The ability of the blood to compensate for the build up of lactic acid or hydrogen ions to maintain the ph level

Question 13

Lactic acid

Answer 13

A by product of anaerobic respiration. As it accumulates, it causes fatigue

Question 14

Hydrogen ions

Answer 14

Responsible for the acidity of the blood

Question 15

How can sodium bicarbonate effect an athlete positively?

Answer 15

It can reduce acidity in the muscle cells and can also delay fatigue. It can also increase the buffering capacity of the blood

Question 16

How can sodium bicarbonate effect an athlete negatively?

Answer 16

It can have possible side effects like vomiting, diarrhoea, pain, cramping, etc.

Question 17

How can taking caffeine effect an athlete positively?

Answer 17

It can stimulate/increase mental alertness and reduce effects of fatigue. It can also improve decision making and reaction times.

Question 18

How can taking caffeine effect an athlete negatively?

Answer 18

It can cause loss of fine control and possible side effects like dehydration,insomnia,muscle cramps etc. It is also seen against rules of most sports when consumed in large quantities.

Question 19

Explain what a balanced diet is

Answer 19

A diet containing a variety of foods from each of the food groups so there is an adequate intake of nutrients.

Question 20

What is glucose ?

Answer 20

A simple sugar and the major source of energy for the body’s cells

Question 21

What is glycogen?

Answer 21

The stored form of glucose found in the muscles and liver

Question 22

What is the glycaemic index ?

Answer 22

This ranks carbohydrates according to their effect on our blood glucose levels

Question 23

Describe the function of a LDL (low density lipoproteins)

Answer 23

They transport cholesterol in the blood to the tissues and are classed as ‘bad’ cholesterol since they are linked to an increased risk of heart disease.

Question 24

Describe the function of the HDL (high density lipoproteins)

Answer 24

They transport excess cholesterol in the blood back to the liver where it is broken down. HDLs are classed as ‘good’ cholesterol since they lower the risk of developing heart disease.

Question 25

What is cholesterol?

Answer 25

A type of fat found in the blood

Question 26

Describe the function of amino acids

Answer 26

Used in body cells to build proteins

Question 27

Describe simple carbs

Answer 27

Found in fruits and are easily digested by the body. They are also often found in processed foods and anything with refined sugar added

Question 28

Describe complex carbs

Answer 28

These are found in nearly all plant based foods and usually take longer for the body to digest. Most commonly found in bread, pasta, rice

Question 29

What are electrolytes ?

Answer 29

Salts and minerals found in the blood that can conduct electrical impulses in the body

Question 30

What is lactic acid ?

Answer 30

A by product of anaerobic respiration, as it accumulates it causes fatigue

Question 31

What is the function of diuretic?

Answer 31

Increases production of urine

Question 32

What happens when you are dehydrated ?

Answer 32

There is a reduction in plasma volume and blood becomes viscous (thickens)
Stroke volume decreases and heart rate has to increase to maintain cardiac output (cardiovascular drift)
Body temp increases