Nutrition

Question 1

Name all 7 nutrients

Answer 1

-protein
-carbohydrates
- fats
-minerals
-fibres
-water
-vitamins

Question 2

What is the function of protein

Answer 2

• 20 amino acids the body manufactures
• 9/20 are essential and gained in rich-protein foods

Used in the growth and repair of muscles cells and tissue

Question 3

What is the function of carbohydrates

Answer 3

• stored in muscles and liver as glycogen

Eventually turned into glucose which is broken down to release energy

Question 4

What is the function of fats

Answer 4

• major source of energy in the body
• used for low intensity

Question 5

What is the function of fibres

Answer 5

• slows down digestion which causes a slower more sustained release of energy

Creates bulk in the small intestines helping to prevent constipation and aids digestion

Question 6

What is the function of minerals

Answer 6

• calcium contributes to the formation of bones and teeth
• iron is a major component of haemoglobin and myoglobin

Sodium = regulating fluid levels in the body

Two functions
1 - facilitate nerve impulses and muscle contraction
2 - gaining minerals through consumption of food and water

Question 7

What is the function of vitamins

Answer 7

Needed in small amounts to function properly
- converts food fuels into energy, supports the immune system and helps the brain to function

Fat soluble: A D E K
- found in fatty foods and Milk = eggs and dairy
- stored for later use

Water soluble: B C
- found in fruits and veg
- not stored in body so needed daily

Question 8

What is the function of creatine monohydrate

Answer 8

• used to increase the amount of phosphocreatine in the muscles
• this fuels the ATP-PC system which provides energy

Question 9

Which type of athletes are likely to use creatine monohydrates

Answer 9

Explosive events such as sprinting, jumping and throwing

Question 10

What are the perceived benefits of taking creatine monohydrates

Answer 10

• resynthesises ATP quicker
• replenishes phosphocreatine stores more efficiently

Question 11

What are the associated risks with taking creatine monohydrates

Answer 11

Dehydration

Bloating

Muscle cramps

Question 12

What is the purpose and process of glycogen loading

Answer 12

Purpose = to increase glycogen stores

Process:
Starts 6 days before an event
- first 3 days = high in protein diet with high intensity training - depleting carb stores
_ last 3 days = high in carbohydrate diet with low intensity - glycogen stores double

Question 13

Which athletes are likely to use glycogen loading

Answer 13

Endurance sport athletes such as marathon runners

Question 14

What are the perceived benefits of glycogen loading

Answer 14

• increased endurance capacity
• increase in glycogen stores within the muscles
• delays fatigue

Question 15

What are the associated risks with glycogen loading

Answer 15

During loading phase
- weight gained through increased water retention in a high carb diet

During depletion phase

• light headedness and weakness
• digestive discomfort
• lack of energy after training

Question 16

What is the purpose of caffeine

Answer 16

Caffeine is a stimulant that increase mental alertness and reduces fatigue

Question 17

What athletes are likely to use caffeine

Answer 17

Long endurance athletes such as marathon runners

Question 18

What are the perceived benefits of taking caffeine

Answer 18

• increased mental alertness
• reduces fatigue
• allows for the ATP-PC system to last longer

Question 19

What are the associated risks with taking caffeine

Answer 19

• increased risk of dehydration as caffeine is a diuretic
• insomnia
• increased heart rate
• headaches

Question 20

What is the purpose of sodium bicarbonate

Answer 20

Sodium bicarbonate buffers the impact of lactic acid and hydrogen ions produced at high intensity allowing for an athlete to work for longer

Question 21

Which athletes would use sodium bicarbonate

Answer 21

400m runner
Rowing
100-400m swimming races

Question 22

What are the perceived benefits of taking sodium bicarbonate

Answer 22

Increases the buffering capacity of the blood = reduces the impact of lactic acid which delays fatigue

Question 23

What are the associated risks with taking sodium bicarbonate

Answer 23

• vomiting
• pain
• cramping
• bloating
• diarrhoea