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Sport and Excercise Science > Nutrition > Flashcards

Nutrition Flashcards

1
Q

What is carb loading

A

a strategy used by endurance athletes to maximise the storage of glycogen in the muscles and liver

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2
Q

two examples of high gi foods

A

bagels and waffles

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3
Q

why is nutrition important in exercise

A

restores glycogen stores and replenishes

ensures efficient recovery from training

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4
Q

when should u being carb loading

A

4 days before your event

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5
Q

why is caffeine considered a diuretic

A

it causes people to lose fluids

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6
Q

how does diuretics affect athletes

A

dehydration

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7
Q

positives and negatives of caffeine

A 
mask fatigue
release adrenaline
stimulate the CNS
speed up fuel usage
intensify muscular contractions
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8
Q

positives of using sport drinks

A

enhanced levels of electrolytes
provide necessary energy source
speed up absorption & water retention in body

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9
Q

what is hypotonic

A

energy in form of sugar

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10
Q

hypertonic

A

refuel the body

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11
Q

isotonic

A

replenishes electrolytes

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12
Q

what electrolyte can assist with fluid regulation

A

carbonic acid

sodium

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13
Q

what time frame after exercise are an athletes muscles the most receptive to glycogen replenishment

A

first 15 minutes

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14
Q

why is nutrition after exercise important

A

speedy intake of key nutrients may help to provide recovery
help increase impact of exercise
help repair and rebuild muscles

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15
Q

symptoms of dehydration

A

extreme thirst, dry mouth

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16
Q

symptoms of heat exhaustion

A

confusion, dizziness

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17
Q

symptoms of heat stroke

A

high body temp, rapid breathing

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18
Q

two benefits of carb gel

A

replenished electrolytes

increased energy

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19
Q

role of protein in post exercise nutrition

A

important for muscle contraction and repair
way to develop and maintain skeletal muscle
promote glycogen resynthesis

20
Q

3-4 hrs before exercise meals

A

crumpets, baked beans, breakfast cereal

21
Q

1-2 hrs before exercise meals

A

milkshake/smoothie, yogurt, sports bar

22
Q

less than 1hr foods before exercise

A

carbohydrate gel, jelly lollies, cordial

23
Q

fluid replacement info

A

thirst is not a good indicator of fluid needs
drink half a glass of water every 15mins before & after exercise
cold drinks are absorbed quicker
plain water best drink of all
salt tablets never required
when finished event replace fluids lost

24
Q

What is carb loading

A

a strategy used by endurance athletes to maximise the storage of glycogen in the muscles and liver

25
Q

two examples of high gi foods

A

bagels and waffles

26
Q

why is nutrition important in exercise

A

restores glycogen stores and replenishes

ensures efficient recovery from training

27
Q

when should u being carb loading

A

4 days before your event

28
Q

why is caffeine considered a diuretic

A

it causes people to lose fluids

29
Q

how does diuretics affect athletes

A

dehydration

30
Q

positives and negatives of caffeine

A 
mask fatigue
release adrenaline
stimulate the CNS
speed up fuel usage
intensify muscular contractions
31
Q

positives of using sport drinks

A

enhanced levels of electrolytes
provide necessary energy source
speed up absorption & water retention in body

32
Q

what is hypotonic

A

energy in form of sugar

33
Q

hypertonic

A

refuel the body

34
Q

isotonic

A

replenishes electrolytes

35
Q

what electrolyte can assist with fluid regulation

A

carbonic acid

sodium

36
Q

what time frame after exercise are an athletes muscles the most receptive to glycogen replenishment

A

first 15 minutes

37
Q

why is nutrition after exercise important

A

speedy intake of key nutrients may help to provide recovery
help increase impact of exercise
help repair and rebuild muscles

38
Q

symptoms of dehydration

A

extreme thirst, dry mouth

39
Q

symptoms of heat exhaustion

A

confusion, dizziness

40
Q

symptoms of heat stroke

A

high body temp, rapid breathing

41
Q

two benefits of carb gel

A

replenished electrolytes

increased energy

42
Q

role of protein in post exercise nutrition

A

important for muscle contraction and repair
way to develop and maintain skeletal muscle
promote glycogen resynthesis

43
Q

3-4 hrs before exercise meals

A

crumpets, baked beans, breakfast cereal

44
Q

1-2 hrs before exercise meals

A

milkshake/smoothie, yogurt, sports bar

45
Q

less than 1hr foods before exercise

A

carbohydrate gel, jelly lollies, cordial

46
Q

fluid replacement info

A

thirst is not a good indicator of fluid needs
drink half a glass of water every 15mins before & after exercise
cold drinks are absorbed quicker
plain water best drink of all
salt tablets never required
when finished event replace fluids lost

Sport and Excercise Science (3 decks)

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