Nutrition Flashcards
Explain low GI, and give 3 food examples
Low GI foods produce energy which is released slowly and continuously during exercise, and also help keep blood levels stable
Beans
Bran
Dried fruits
Explain carbohydrate loading
Carbohydrate loading is a pre meal method, that begins 3-4 days prior to the event, and involves tapering off training, and consuming large amounts of carbohydrates. The carbs are transferred into glycogen to be released during the competition
What time frame after exercise are an athletes muscles the most receptive to glycogen replenishment
The first 20-60 minutes after exercise, as this is when glycogen stores are most receptive for replenishment.
Caffeine is considered is considered a diuretic, what does this mean, and how does it affect the athlete.
A diuretic is a substance that removes and flushes out fluid from the body. This impacts the athlete as it increases urine production, and more fluid is releasing the body, therefore the risk of dehydration is increased
What are the positives of caffeine (2)
- more alert
- used as a diuretic, to help athletes ale their weigh in
List 5 negatives of caffeine
- increased heart rate
- increased urine production
- headaches
- increased dehydration and early fatigue
- anxiety
List 4 positives of using sports drinks
- Speed up absorption in the body and water retention
- Refuel carbohydrates to be utilised by muscles
- Preferable to water during recovery
- Rehydrate body and replace electrolytes
Explain the difference hypertonic, hypotonic, and isotonic drinks
Isotonic drinks have the same osmolarity (number of particles in a solution) as our own body fluids and is therefore absorbed quicker than normal water. Hypertonic, had higher osmolarity, therefore slow absorption in the body. Hypotonic have low osmolarity, so the drink is absorbed quicker.
Name an electrolyte that assists with fluid regulation
Sodium
Potassium
Magnesium
List 3 reasons why nutrition after exercise in important
- Replenishes electrolyte and glycogen stores
- Assists in recovery
- Fluids are important to restore hydration levels
List 2 symptoms of
- Dehydration
- Heat exhaustion
- Heat stroke
1. Thirst Fatigue 2. Dizziness Fainting 3. Loss of coordination Nausea
List 2 benefits of carbohydrate gels
- Convenient as they are light and compact
2. Captain carbohydrates combined with sodium, magnesium, and potassium for electrolyte replacement
What’ role does protein play in post-exercise
Protein is important in post exercise meal as they help develop and maintain skeletal muscle and are essential for muscle construction and repair. Protein also prevents sports anaemia (diluted red blood cells)
List 3 meal examples for3-4 hours before exercise
Crumpets with jam or honey and flavoured milk
Baked beans on toast
Baked potato with cheese and a glass of milk
List 3 meal examples for 1-2 hours prior to exercise
Smoothie or milkshake
Fruit
Cereal and milk
