Nutrition

Question 1

Define ‘nutrient’.

Answer 1

A substance that provides nourishment essential for the maintenance of life and for growth.

Question 2

How long do carbohydrates last?

Answer 2

90 minutes of exercise

Question 3

Give one reason why athletes should cut back on the fat.

Answer 3

Because fats take over the carbohydrates.

Question 4

What do athletes use protein for?

Answer 4

For repair and growth.

Question 5

What are some effects of alcohol intake on an athlete’s performance?

Answer 5

Dehydration, and it can affect recovery and healing.

Question 6

When should athletes take in fluids?

Answer 6

Before, during and after trainings

Question 7

How is sodium replaced when lost?

Answer 7

Through fluids, such as water and sport/electrolyte drinks

Question 8

How are electrolytes lost from the body?

Answer 8

Through bodily fluids, eg. sweat, spit

Question 9

How can athletes ensure their vitamin intake is suitable for their needs?

Answer 9

By having a variety of foods and a balanced and healthy diet

Question 10

Why should athletes avoid fast foods?

Answer 10

It is high in fats and takes over carbohydrates.

Question 11

Define ‘carbohydrate loading’.

Answer 11

3-4 days before event the athlete will cut down on training and more carbohydrates than usual are consumed, to ensure blood and liver glycogen stores are high for the later event

Question 12

What events is carbohydrate loading used for?

Answer 12

• used for demanding sports, ultra endurance sports, long duration sports

Question 13

Give examples of low GI and high GI foods.

Answer 13

Low GI- brown rice, grain bread

High GI- white bread, potatoes

Question 14

Give two reasons why nutrition is important in regards to exercise.

Answer 14

• repair
• restores glycogen stores
• provides athlete with energy
• ability to enhance their performance, and achieve their best

Question 15

When should you begin carbohydrate loading?

Answer 15

3-4 days before the event

Question 16

“Caffeine in considered a diuretic”. What does this mean? How does this affect the athlete?

Answer 16

This means that caffeine is a drug that increases the production of urine. This can affect the athlete as it can cause:

• dehydration
• weight loss

Question 17

Give examples of negative and positive effects of caffeine on athletes.

Answer 17

Negative

• increased urine production (fluid loss)
• increased heart rate
• dehydration

Positive

• improvement in sporting performance
• makes athlete alerts and energised

Question 18

State the positives of using sports drinks.

Answer 18

• rehydration
• contains water, carbohydrates, and electrolytes
• speeds up absorption
• quick energy

Question 19

Explain the difference between hypertonic, hypotonic and isotonic drinks.

Answer 19

Hypotonic- higher solution concentration and less water

Hypertonic- less solution concentration, and more water

Isotonic- solution concentration and water concentration are equal

Question 20

Name one electrolyte that assists with fluid reduction.

Answer 20

Potassium (or calcium, or sodium).

Question 21

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

Answer 21

First 30 mins after intense training

Question 22

Give three reasons why nutrition after exercise is important.

Answer 22

It is important as it helps you;

• recover
• rehydrate
• refuel (energy)
• improve future performance

Question 23

State two symptoms of dehydration.

Answer 23

• extreme thirst
• dry mouth
• little urination

Question 24

Give two symptoms of exhaustion.

Answer 24

• sore or aching muscles

- slow reflexes and responses

Question 25

State two symptoms of heat stroke.

Answer 25

• high body temperature

- vomiting

Question 26

State two benefits of carbohydrate jells.

Answer 26

• replenishes depleted carbohydrates for extra energy boost

- gives the athlete carbohydrates, glycogen and electrolytes that’s are needed for high intensity activities

Question 27

What role does protein play in post-exercise nutrition?

Answer 27

Rebuilds muscle tissue after exercise and produces Energy. Protein is made up of amino acids that make up our muscles.

Question 28

State three meals suitable to consume ‘3-4 hours before exercise’.

Answer 28

• baked beans on toast
• banana on toast
• pasta/rice

Question 29

State three meals suitable to consume ‘1-2 hours before exercise’.

Answer 29

• fruit
• smoothie/milkshake
• fruit yoghurt

Question 30

State three meals suitable to consume ‘less than 1 hour before exercise’

Answer 30

• sports drinks
• sports bars
• jelly lollies

Question 31

Give three points about fluid replacement.

Answer 31

It is important to begin exercise well hydrated, to regularly replenish fluids during the exercise and recovery, failing to do so can lead to dehydration.

Question 32

How much fluid could be lost per hour of exercise?

Answer 32

1 litre (this depends on your body and weather conditions)

Question 33

How does the body get rid of beat produces while exercising?

Answer 33

Through bodily fluids. Eg. Sweat, Spit

Question 34

When can depleted oxygen be most rapidly restored?

Answer 34

Restored within the first 15 mins after exercise

Question 35

What is the purpose of a pre-comp meal?

Answer 35

Is to ensure blood sugar glycogen and liver glycogen stores are topped up for activity/event

Question 36

What is the recommend % of carbohydrates, fat, and protein for a balanced diet?

Answer 36

Carbohydrates- 55/60%
Fat- 25-30%
Protein- 10-15%