nutrition Flashcards
What is the primary role of carbohydrates in sport?
Provide energy, particularly during high-intensity exercise, by being broken down into glucose/glycogen.
Why are proteins important for athletes?
Help in muscle repair and growth
Support recovery post-exercise
May be used for energy if glycogen is depleted
What is the role of fats in performance?
Used as a long-term energy source, especially during low-intensity aerobic exercise
Insulation and protection for organs
What are micronutrients?
Vitamins and minerals required in small amounts for vital body functions.
Why are iron and calcium important for athletes?
Iron: Helps form haemoglobin, improving oxygen transport
Calcium: Essential for bone strength and muscle contraction
Name a benefit of vitamin C and vitamin D.
Vitamin C: Boosts immune system, helps repair tissue
Vitamin D: Aids calcium absorption, supports bone health
Why is hydration important for performance?
Maintains blood volume
Regulates body temperature
Supports muscle function and cognitive ability
What are the effects of dehydration on performance?
Reduced aerobic capacity
Increased heart rate and fatigue
Impaired thermoregulation and decision-making
What should athletes drink to stay hydrated during prolonged exercise?
Isotonic sports drinks: Replace fluids, electrolytes, and energy (carbs)
What is carbohydrate loading?
strategy used by endurance athletes to increase glycogen stores by tapering exercise and increasing carb intake 3–5 days before an event.
What are the benefits of carbohydrate loading?
Delays fatigue
Increases time to exhaustion
Maintains high intensity for longer
Pre-exercise meal
2-4 hours before
1–4g carbs per kg bodyweight
low GI carbs e.g porridge
Snack before
30-60 mins before
25–50g
high-GI carbs (e.g., banana, toast, energy bar)
During endurance performance (60+ mins)
30–60g of carbs per hour
In gels, isotonic drinks, or chews
Post-exercise recovery
1–1.5g carbs per kg within 30 mins
10–20g protein for muscle repair
How much fluid should be consumed during exercise?
150–250ml every 15–20 mins of exercise
For long duration: use isotonic drinks with electrolytes and carbs
How much fluid to drink after exercise?
1.5 litres of fluid per 1kg of body weight lost during exercise
What is an ergogenic aid?
A substance or method used to improve performance, e.g. creatine, caffeine, bicarbonate.
How does caffeine help performance?
Stimulates CNS
Reduces perceived effort
Mobilises fat stores for endurance
What is creatine and how does it help?
Increases PC stores for ATP-PC energy system
Enhances power and strength in short bursts of high-intensity activity
