exercise physiology- sports nutrition

Question 1

glycemic index

Answer 1

HIGH- breakdown quickly during digestion, have an immediate effect on increasing blood sugar levels. best consumed during and immediately after exercise. eg. honey, white bread, white rice, bananas
LOW-breakdown slowly during digestion, slow release of glucose into bloodstream. best consumed prior (1-4hours) and after exercise. eg. lentils, kidney beans, peanuts

Question 2

carbohydrates 2 points, 3 %

Answer 2

-converts to blood glucose, leading to a rise in insulin levels.
-glycogen stored in muscle and liver for future use.
non athletes: 45-55% TDI
athletes: 60% TDI
heavy training: 70% TDI

Question 3

proteins

Answer 3

functions:
- growth and repair of muscle tissue
- production of RBC, hormones and antibodies
- contributes to ATP production when carb and fat stores are depleted
eg. meat, fish, poultry, eggs

Question 4

fats/ lipids

Answer 4

• body’s major source during rest and light to moderate exercise (60%)
  eg. butter, margarine, oils

Question 5

fluids

Answer 5

PRE
-1L water prior to exercise 
-300-400ml just prior (on top and if done in training)
DURING
-approx 200ml water every 15 minutes during activity
POST
-replenish pre exercise weight 
-for every 1L, 1.5L must be replaced
-avoid alcohol and caffeine

Question 6

sports drinks

Answer 6

-flavoured drinks that rapidly deliver fuel and fluids when digested
-contains 6-8% CHO, designed to be consumed during and after performance
-not affective in CHO loading, as they do not contain a sufficient amount of CHO
-only consumed for an hour plus exercise
advantages:
-tastes good, more likely to drink it
-work to hydrate you and give your body an immediate source off energy (carbs) as they are high in GI
-added salt (sodium) provides more rapid absorption and retention of fluid

Question 7

nutrition PRE

Answer 7

• consume meal 1-4 hours prior to competition
• consume low GI foods for slow release of glucose into bloodstream
• body tends to use the food most recently digested as an energy source, assists with glycogen storing
• consume approx. 600-800ml fluid prior to event to assist with hydration

Question 8

nutrition DURING

Answer 8

• consume 30-60g of HIGH GI CHO per hour (1g/kg of body mass) every hour, jelly beans, sports bars
• consume 200ml of fluid every 15 minutes
• sports drinks with 5-8% CHO concentration are consumed to spare glycogen stores for later in exercise and also prevent dehydration.

Question 9

nutrition POST

Answer 9

• takes at least 24 hours for glycogen replenishment after heavy endurance work
• protein needed for muscle recovery
• consume fluid 1.5x weight loss
• 1/kg body mass of high GI within 30 minutes of event
• at least 7-10g/kg body mass of CHO over the next 24 hours