Nutrition

Question 1

What nutrients is energy provided by

Answer 1

Carbohydrates
Protein
Fat

Question 2

What are the nutrients

Answer 2

Vitamins- a c

Minerals- iron calcium

Question 3

Why is fibre needed and what is it found in

Answer 3

Is not digested by the body, but is needed to keep the gut healthy
Fibre is found in fruits, vegetables, nuts and whole grain products

Question 4

What is energy measured in

Answer 4

Calories or kilojoules

Question 5

1 calorie =

Answer 5

4.2 kilojoules

Question 6

How many kilojoules should you consume

Answer 6

8700kj per Day

Question 7

What are the two different types of carbohydrates

Answer 7

Simple and complex

Question 8

What are simple carbohydrates

Answer 8

Also called simple sugars
Found in white sugar, fruit milk lollies
Rapidly digested and absorbed providing quick release of energy

Question 9

What are complex carbohydrates

Answer 9

Also called starches
Found in grain products such as bread, crackers, pasta and rice
Digested more slowly and provide long lasting energy

Question 10

Unsaturated fats

Answer 10

Found in plant foods and fish
These fats help reduce heart disease and lower cholesterol
Examples: olive oil, canola oil, tuna, salmon, avocado

Question 11

Saturated fats

Answer 11

Increase cholesterol levels which may lead to heart disease.
Found in meat and other animal products such as butter, cheese and milk

Question 12

Sodium=

Answer 12

Salt

Question 13

Why is protein needed and what is it found in

Answer 13

Build, maintain and repair body cells and act as a fuel for producing energy (growth and repair of tissue)
Found in meat, nuts, beans, lentils and tofu

Question 14

Why are fats needed and what are they found in

Answer 14

Fats are the preferred fuel source during rest
Act as a fuel for energy and the development and maintenance of cell membranes
Found in butter, oils, fish

Question 15

Why is iron needed and what is it found in

Answer 15

Iron is needed because it’s an essential part of blood

Iron is found in lean red meat, turkey chicken and fish (oily fish like mackerel or sardines)

Question 16

Why is Vitamin a needed and what is it found in

Answer 16

Required for cell division and an important aspect of any growth that occurs in the body
Found in yellow, orange and red fruits and vegetables

Question 17

Why is vitamin c needed and what is it found in

Answer 17

Important for the structure of tissues within the body and is required for building collagen
Found in kiwi fruit, brocchili , black currents and citrus fruits such as oranges or strawberries

Question 18

Why is carbohydrates needed and what is it found in

Answer 18

To provide fuel for energy

Rice pasta bread cereals vegetables fruits and honey

Question 19

high Gi foods

Answer 19

Are foods that produce energy quickly for a short amount of time
These foods are high in glucose
Lollies

Question 20

Low Gi foods

Answer 20

Low Gi foods are foods that digest slower and leave you fuller for longer allowing you to eat less calories without feeling hungry.
Examples of low Gi foods are pasta, grainy bread, beans

Question 21

Recommended diet for most athletes

Answer 21

55-60% CHO
25-30% Fat
10-15% Protein

Question 22

Why is nutrition important for athletes

Answer 22

Food fuels provide energy for the body (ATP resynthesis)
Delay onset of fatigue: depletion of fuel stores and dehydration
Ensure efficient recovery from training and events

Question 23

What is the purpose of a pre competition meal?

Answer 23

The purpose is to ensure that glycogen stores are topped up for the activity
Also ensuring that adequate hydration occurs prior to competition

Question 24

What are the guidelines for pre exercise nutrition?

Answer 24

High in complex carbohydrate (low Gi foods)
Low in fat
Low in simple sugars (high Gi foods)
Foods you enjoy and are comfortable with
Drink approximately 150 ml of fluid every 15 minutes in the two hours prior to competition

Question 25

Pre exercise nutrition timeframe

Answer 25

Recommended that pre game meals are consumed about 2-4 hours prior to the game so it allows enough time for the food to pass through the stomach and into the intestines where it can be absorbed for use

Question 26

Foods to eat 3-4 hours prior to exercise

Answer 26

Crumpets with jam or honey, and flavoured milk
Baked beans on toast
Breakfast cereal with milk
Pasta or rice with low fat sauce

Question 27

Foods to eat 1-2 hours prior to exercise

Answer 27

Liquid meal supplement
Milkshake or fruit smoothie
Cereal bars
Fruit

Question 28

Foods to eat less than an hour before exercise or during an event

Answer 28

Sports drink
Carbohydrate gel
Cordial
sports bars
Jelly lollies

Question 29

What is carbohydrate loading

Answer 29

Changes in both training and nutrition to maximise stores of muscle and liver glycogen (carbohydrate) prior to endurance competition
Consuming high CHO foods 3 days prior to competition whilst also decreasing training intensity

Question 30

How many grams of carbohydrates should you be consuming during carbohydrate loading

Answer 30

7-10g

Question 31

What benefits does carbohydrate loading have

Answer 31

Can improve performance by 3-5%

Increases stores of glycogen by 200-300% which delays fatigue and allows you to maintain higher intensities for longer

Question 32

When should and shouldn’t carbohydrate loading be used

Answer 32

Good for 90 minutes or longer event
Shorter term is unlikely to benefit
Not practical for team sport players

Question 33

During exercise what should be consumed and why

Answer 33

Sports drink
Easy to eat food bar
CHO gels 
Sugar confectionary like lollies 
Keep hydrated
Used to refuel the body quickly

Question 34

What should be eaten Post exercise and when

Answer 34

In the first 15 minutes after exercise consume at least 50-80g of CHO (high Gi)
During the following two hours after exercise consume a meal high in complex CHO (low Gi) this meal can also include some protein for muscle growth and repair

Question 35

Why is post exercise nutrition necessary

Answer 35

At the completion of strenuous exercise the muscular stores of glycogen are depleted and need to be replenished

Question 36

What are the effects of dehydration

Answer 36

Decreased blood flow to the skin and muscles causing fatigue

Question 37

How can dehydration be avoided

Answer 37

Keep hydrated prior to the event

Approx 1 litre of fluid should be consumed as soon as possible after the competition

Question 38

How does the body cool itself down

Answer 38

Muscles create heat as they contract so the blood vessels towards the skin vasodilate so that the heat produced by the muscles is carried to the skin where it is evaporated into the environment through sweat, cooling the body down

Question 39

Why are sports drinks beneficial

Answer 39

They quickly replace fluids lost through sweating
They top up muscle glycogen store
Supply a boost of CHO

Question 40

Isotonic

Answer 40

Contain similar concentrations of salt and sugar as in the human body
Quickly replaces fluids lost through sweating and supplies a boost of CHO
Preferred choice for most athletes
Eg Gatorade and Powerade

Question 41

Hypertonic

Answer 41

Contain a high concentration of salt and sugar than the human body
Normally consumed post workout to supplement daily CHO intake and top-up muscle glycogen stored
Ultra distance events
High carb/ high energy / endurance / performance

Question 42

Hypotonic

Answer 42

Contain a lower concentration of salt and sugar than the human body
Quickly replaces fluids lost due to sweating
Suitable for athletes who require fluid without a carbohydrate boost
Watered down sports drinks
“Light” eg Powerade zero