Nutrition

Question 1

3 components of a well balanced diet

Answer 1

Carbs-55-70%
Protein-15-20%
Fats-20-30%

Question 2

What else makes up a healthy diet

Answer 2

Hydration
Minerals
Fibre

Question 3

Complex carbs

Answer 3

Complex carbs break down slow-low GI

Question 4

Simple carbs

Answer 4

Simple carbs don’t break down slow-high GI

Question 5

Recommended intake of carbs
60-90 mins

Answer 5

5-7/g/kg/day

Question 6

Recommended intake of carbs
90-120 mins

Answer 6

7-10 g/kg/day

Question 7

Recommended intake of carbs
6-8 hrs

Answer 7

8-12 g/kg/day

Question 8

High GI

Answer 8

Breaks down fast

Question 9

Low GI

Answer 9

Breaks down slowly

Question 10

Carb loading

Answer 10

1-4 days before exercise
Taper exercise
Decrease fibre
Increase fluids

Question 11

What are fluid losses affected by

Answer 11

Temperature
Intensity
Fluid intake
Genetics

Question 12

Each kg of body weight equivalent in fluid loss

Answer 12

3-4kg of body weight
Replace 400ml-4 litres

Question 13

When is fluid intake enhanced

Answer 13

Cool
Flavour
Sodium

Question 14

Fluids

Answer 14

Consume 200-600mls prior to event
500-100ml per hour of event

Question 15

What to eat hours before exercise

Answer 15

low GI

Question 16

What t eat right before exercise

Answer 16

high GI

Question 17

What to eat during exercise

Answer 17

high GI

Question 18

What to eat right after exercise

Answer 18

high GI

Question 19

Carbohydrates