Diet, Weight, Nutrition And Hydration

Question 1

What is a balalnced diet?

Answer 1

Eating the right foods in the correct proportions to maintain a healthy body weight.

Question 2

What can happen if you have insufficient macro and micronutrients?

Answer 2

Health issues such as:

• Anemia
• Rickets
• Scurvy

Question 3

What are the 7 components of a balanced diet?

Answer 3

• Carbohydrates
• Fats
• Proteins
• Minerals
• Vitamins
• Fibre
• Water

Question 4

What are the three macronutrients?

Answer 4

Carbohydrates
- main energy source i.e complex starch and simple sugars

Fats
- secondary energy source and provides insulation i.e saturated fats and unsaturated fats

Proteins
- help growth and repair of muscles i.e eggs, meat and fish

Question 5

Examples of complex starch

Answer 5

• Pasta

- Potatoes

Question 6

Examples of simple sugars

Answer 6

• glucose
• chocolate
• sweets

Question 7

Examples of saturated fats

Answer 7

• butter
• meat fat
• coconut oil

Question 8

Examples of unsaturated fats

Answer 8

• vegetable oil
• avocado
• fish
• olive oil
• nuts

Question 9

What are the 2 micronutrients?

Answer 9

Minerals

• maintain healthy body functioning
  i. e iron and calcium

Vitamins

• maintains a healthy immune system
  i. e vitamin A,C,D,E,K

Question 10

What does fibre do?

Answer 10

Aids digestion of food in the gut

i.e cereal and nuts

Question 11

What does water do?

Answer 11

Maintains cell function and hydrates an athlete

Question 12

What is water necessary for?

Answer 12

• transportation of nutrients
• removes waste products thru urine
• regulates body temperature

Question 13

What are symptoms of dehydration?

Answer 13

• tiredness
• lack of concentration
• headache

Question 14

Why will an athlete drink fluids after an event?

Answer 14

To restore the water and carbohydrate levels that are depleted

Question 15

When should a meal be eaten before exercise?

Answer 15

2-3 hours before. This is due to redistribution of blood during exercise.

Question 16

What happens to the distribution of blood during exercise?

Answer 16

The distribution of blood changes according to the demands i.e away from the digestive system and to working muscles

Question 17

What is energy balance?

Answer 17

Relates to intake and energy expenditure

Question 18

How is weight balanced?

Answer 18

Calories eaten = Calories burned

Question 19

How is weight gained?

Answer 19

Calories eaten > Calories burned

Question 20

How is weigth lost?

Answer 20

Calories eaten < Calories Burned

Question 21

What is carbohydrate loading?

Answer 21

A strategy used by endurance athletes to increase carbohydrate stores

Question 22

Carbohydrate Loading Example

Answer 22

1 week before competition:
- train and eat normally

3-4 days before competition:
- reduce the amount of exercise. Increase carbohydrate intake

24 hours before competition:
- no exercise and large carbohydrate intake

Question 23

Why is protein intake improtant?

Answer 23

The timing and consumption is vital to maximise the repair of muscle tissues after training. Should be take straight away.

Question 24

How to keep glyocgen stores high?

Answer 24

1) consume carbs 2-4 hours before exercise
2) consume very small amounts of carbs 30 mins before exercise
3) eat carbs straight after exercise for up to 2 days to replenish stores

Question 25

What do glycogen stores do?

Answer 25

Create optimum energy level at muscles through carb-loading

Question 26

What are other ways dietry manipulation can improve performance

Answer 26

• timing of meals around training
• adequate fluid intake
• adequate iron intake
• adapt diet depending on workload
• physcological wellbeing
• obsession of food should be avoided
• use of legal supplements