Nutrition Flashcards
Define ‘nutrient’.
A substance that provides nourishment essential for the maintenance of life and for growth.
How long do carbohydrates last?
90 minutes of exercise
Give one reason why athletes should cut back on the fat.
Because fats take over the carbohydrates.
What do athletes use protein for?
For repair and growth.
What are some effects of alcohol intake on an athlete’s performance?
Dehydration, and it can affect recovery and healing.
When should athletes take in fluids?
Before, during and after trainings
How is sodium replaced when lost?
Through fluids, such as water and sport/electrolyte drinks
How are electrolytes lost from the body?
Through bodily fluids, eg. sweat, spit
How can athletes ensure their vitamin intake is suitable for their needs?
By having a variety of foods and a balanced and healthy diet
Why should athletes avoid fast foods?
It is high in fats and takes over carbohydrates.
Define ‘carbohydrate loading’.
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
What events is carbohydrate loading used for?
- used for demanding sports, ultra endurance sports, long duration sports
Give examples of low GI and high GI foods.
Low GI- brown rice, grain bread
High GI- white bread, potatoes
Give two reasons why nutrition is important in regards to exercise.
- repair
- restores glycogen stores
- provides athlete with energy
- ability to enhance their performance, and achieve their best
When should you begin carbohydrate loading?
3-4 days before the event
“Caffeine in considered a diuretic”. What does this mean? How does this affect the athlete?
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
Give examples of negative and positive effects of caffeine on athletes.
Negative
- increased urine production (fluid loss)
- increased heart rate
- dehydration
Positive
- improvement in sporting performance
- makes athlete alerts and energised
State the positives of using sports drinks.
- rehydration
- contains water, carbohydrates, and electrolytes
- speeds up absorption
- quick energy
Explain the difference between hypertonic, hypotonic and isotonic drinks.
Hypotonic- higher solution concentration and less water
Hypertonic- less solution concentration, and more water
Isotonic- solution concentration and water concentration are equal
Name one electrolyte that assists with fluid reduction.
Potassium (or calcium, or sodium).
What time frame after exercise are an athletes muscles the most receptive to glycogen replenishment?
First 30 mins after intense training
Give three reasons why nutrition after exercise is important.
It is important as it helps you;
- recover
- rehydrate
- refuel (energy)
- improve future performance
State two symptoms of dehydration.
- extreme thirst
- dry mouth
- little urination
Give two symptoms of exhaustion.
- sore or aching muscles
- slow reflexes and responses
State two symptoms of heat stroke.
- high body temperature
- vomiting
State two benefits of carbohydrate jells.
- replenishes depleted carbohydrates for extra energy boost
- gives the athlete carbohydrates, glycogen and electrolytes that’s are needed for high intensity activities
What role does protein play in post-exercise nutrition?
Rebuilds muscle tissue after exercise and produces Energy. Protein is made up of amino acids that make up our muscles.
State three meals suitable to consume ‘3-4 hours before exercise’.
- baked beans on toast
- banana on toast
- pasta/rice
State three meals suitable to consume ‘1-2 hours before exercise’.
- fruit
- smoothie/milkshake
- fruit yoghurt
State three meals suitable to consume ‘less than 1 hour before exercise’
- sports drinks
- sports bars
- jelly lollies
Give three points about fluid replacement.
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.
How much fluid could be lost per hour of exercise?
1 litre (this depends on your body and weather conditions)
How does the body get rid of beat produces while exercising?
Through bodily fluids. Eg. Sweat, Spit
When can depleted oxygen be most rapidly restored?
Restored within the first 15 mins after exercise
What is the purpose of a pre-comp meal?
Is to ensure blood sugar glycogen and liver glycogen stores are topped up for activity/event
What is the recommend % of carbohydrates, fat, and protein for a balanced diet?
Carbohydrates- 55/60%
Fat- 25-30%
Protein- 10-15%
