Diet/nutrition

Question 1

What are the 7 nutrients

Answer 1

1. Carbohydrates
2. Proteins
3. Fats
4. Vitamins
5. Minerals
6. Fibre
7. Water

Question 2

Information about carbohydrates

Answer 2

-They are stored in the liver as glucose and glycogen
- the excess is converted into triglycerides which is the breakdown of glycolysis

Question 3

Information about fat

Answer 3

-It is only used aerobically
- fatty acids and glycerol are stored as triglycerides or adipose tissue break down (beta oxidation)

Question 4

How many calories are in 1 gram of carbs, fats and proteins

Answer 4

Carbohydrates- 4kcal
Fats- 9kcal
Proteins- 4kcal

Question 5

How is energy measured

Answer 5

Usually in kilojoules (KJ) or kilocalories (KCAL)

Question 6

What is carbonate loading

Answer 6

This involves deleting the glycogen stores/levels 7 days prior to the event by doing endurance based training and then starving the body of carbohydrates to cover the 3 days. For the remaining days eat high carb meals to boost glycogen muscle stores for up to double the normal capacity. Increased water intake is also required.

Question 7

What is glycogen loading

Answer 7

-It is used for endurance athletes (only 90 minutes glycogen is stored in the body).
- increase the level of glycogen to delay fatigue (stop hit the wall)

There is 2 methods

Question 8

What is method 1 of glycogen loading

Answer 8

7 day process
Aim is to reduce the glycogen levels in the body
1. Days 1–3:
• Low-carb diet + intense training
• Depletes glycogen stores, making the body crave energy.
2. Days 4–7:
• High-carb diet + reduced training
• Body reacts by storing extra glycogen (supercompensation), thinking another depletion is coming.

Result: Muscles store more glycogen than normal, improving endurance for long-duration events.

In the first few days your body hates that your doing loads of exercise and eating no carbs so if you reduce exercise and increase the carbs the body says thank god store everything. This then forces your body to store more glycogen as the body doesn’t know it will happen again

Question 9

Advantages of the 7 day process

Answer 9

Increase glycogen stores
Delay fatigue
Increase time to exhaustion by 30%

Question 10

Disadvantages of the 7 day process

Answer 10

Poor recovery first 3 days
Increased risk of injury
Reduce self confidence

Question 11

What is the method 2 day before process

Answer 11

Day Before Event:
• Perform 3 minutes of high-intensity exercise to shock the body and open a carb window.
• This makes the body more sensitive to storing carbs.

Within 20 Minutes Post-Exercise:
• Eat a high-carb meal immediately, as the carb window is short.
• The body stores more glycogen than usual (supercompensation).

Increase Water Intake:
• Helps store extra carbs (which bind to water), but can cause bloating.

Result: Fast glycogen boost with less time and effort than the 7-day method.

Question 12

What is obesity

Answer 12

A person is considered obese if they have a body mass index of 30 or greater

Question 13

How to calculate BMI

Answer 13

Body weight (kg)/height(m)

Question 14

What are the 2 forms of energy

Answer 14

Potential and kinetic

Potential is an energy that is stored in an object and not moving but it has the potential to move e.g. a spring that has stretched has PE in it to return back to its original position

Kinetic energy is the energy within a objects motion

Question 15

What are the types of energy ?

Answer 15

-Mechanical
- electrical
- chemical

Question 16

How much energy do we need ? Total energy needed

Answer 16

Basal metabolic rate + working energy

Basal metabolic rate is the energy you need to stay alive, awake and warm while at rest
Working energy is the extra energy you need to perform all the other activities e.g. work, move and exercise

Question 17

What is basal metabolism for

Answer 17

For involuntary activities that your body does to stay alive and maintain functions such as
1. Digestion
2. Respiration
3. Circulation
4. Removing waste products
5. Regulating body temperature

Question 18

Information about water

Answer 18

• 70 % of body mass is attributed to water
• almost all bodily functions/ organs require a water solution (blood being the most significant)
• without water death will occur within a matter of days

Water helps get waste products out

Question 19

Water usages

Answer 19

1. Digestion, via urine (1.5 litres per day) and in faeces (0.1)
2. Via perspiration (0.85l per day) sport and exercise directly affect this
3. Expelled air- bi product of respiration (0.35l per day) sport and exercise directly affect this

Question 20

What is sweating

Answer 20

• This is a evaporation defence against over heating
• it doesn’t cool the skin
• water loss can reach 3 litres per hour of sweating

Question 21

What are consequences of dehydration

Answer 21

1. Increased viscosity of blood
2. Increase in heart rate
3. Decrease in sweat ability
4. Increase in body temperature
5. Accompanying electrolyte loss through sweating

Question 22

Medical conditions ( heat exhaustion)

Answer 22

This is usually experienced when unacclimatised, it is caused by dehydration owing to excessive sweating.

Question 23

Medical conditions (heat stroke)

Answer 23

This is a complex failure of the heart regulating mechanisms brought on by high temperatures, if sweating fails there is a medical emergency.

Question 24

What are the 3 aims of sports drinks

Answer 24

1. Hydration
2. Provide energy
3. Electrolyte replacement

Question 25

Isotonic

Answer 25

- This is a sports drink - it contains glucose and electrolyte concentrations at between 5 and 7% - it matches the body’s blood concentration - it aids absorption 1. There is a high water content 2. There is a medium electrolyte content 3. There is medium energy content 4. There is a fast speed of digestion transfer in blood

Question 26

Hypertonic

Answer 26

- this is a fizzy drink - it contains high concentrations of glucose and electrolytes 20% - there is higher calories but slow absorption - it is beneficial for post exercise for glycogen replenishment 1. There is high water content 2. There is low electrolyte content 3. There is high energy content 4. There is a slow speed of digestion transfer in blood

Question 27

Hypotonic

Answer 27

- this is water -there is less than 4 % concentration - it quickly replaces body fluids 1. There is high water content 2. Low to medium electrolyte content 3. Low energy content 4. Fast speed of digestion to transfer in blood

Question 28

Legal sport performance supplements Creatine

Answer 28

What it is: A natural compound found in muscles, also available as a supplement. Purpose: Increases phosphocreatine stores in muscles to help regenerate ATP (energy) during high-intensity, short-duration activities. Used for: Sprinting, weightlifting, explosive movements. Benefits: • Improves power and strength • Increases muscle mass • Enhances recovery between bouts of intense effort Drawbacks: Weight Gain – Caused by water retention in muscles. Muscle Cramps – Some users report cramps or dehydration. Digestive Issues – Can cause bloating, nausea, or stomach discomfort. Legal: Approved for use in sport but should be taken responsibly.

Question 29

Herbal remedies

Answer 29

- There are plant based supplements - they increase your mental alertness, boost energy levels, increase vo2 max and reduce obla Glucosamine- joint stiffness/ inflammation Arnica- bruising, pain, inflammation Camomile- reduce stress, support sleep and promote tissue repair Cherry juice- help post workout recovery, fight inflammation and arthritis pain and reduce swelling

Question 30

Bicarbonate loading

Answer 30

• It’s an alkali • Buffers lactic acid, reducing its impact on muscles. • Allows more lactic acid production without fatigue kicking in too early. • Delays fatigue, improving high-intensity performance. Drawbacks: • Can cause sickness, vomiting, bloating, and diarrhoea if not taken correctly.

Question 31

Caffeine

Answer 31

• It’s a stimulant • Stimulates the central nervous system (CNS) • Acts as a diuretic (increases urine output) • Can promote fat metabolism, sparing glycogen Drawbacks: • Can disrupt sleep • May cause nervousness, anxiety, or jitters