Nutrition

Question 1

Name the 7 nutrients

Answer 1

• carbs
• fats
• proteins
• vitamin A/C
• Iron
• Calcium
• Fibre

Question 2

What is the energy source for humans?

Answer 2

Food

Question 3

What is fibre used for?

Answer 3

• to keep the gut healthy

- it is not digested by the body

Question 4

What are the recommended percentages for a balanced diet?

Answer 4

55-60% carbs, 25-30% fats, 10-15% protein

Question 5

How is energy measured?

Answer 5

Kilojoules or calories

Question 6

How many kilojoules is in a calorie?

Answer 6

4.2 kilojoules (kj) = 1 calorie

Question 7

How many kilojoules should you consume?

Answer 7

-Average Australian adult should consume 8700kj per day

Question 8

What are the two major types of carbohydrates?

Answer 8

Simple and complex

Question 9

What are examples of (good fats)

Answer 9

Olive oil, canola oil, tuna and salmon

Question 10

What is carbohydrate loading?

Answer 10

Carbohydrate loading is cutting down on the athletes training but at the same time increasing their carb intake.

Question 11

What type of events should use carbohydrate loading?

Answer 11

Any event that lasts longer than 90 minutes which are ultra endurance events.
Marathons and triathlons

Question 12

What are three guidelines of the pre competition meal?

Answer 12

• high in carbs, low in dietary fibre and low in simple sugars
• eat 2-3 hours before competition
• familiar and enjoyable meal

Question 13

How much percent does carb loading improve your performance by?

Answer 13

3-5%

Question 14

When should you start carb loading?

Answer 14

3 days before competition

Question 15

Why is carb loading used by athletes?

Answer 15

To maximise stores of glycogen in the muscles and liver.

Question 16

Why is nutrition important for athletes?

Answer 16

• food fuels provide energy for the body
• delay onset of fatigue
• ensure efficient recovery

Question 17

Why should the pre competition meal be consumed 2-4 hours before?

Answer 17

Allows enough time for the food to pass through the stomach and into the intestines where it can be absorbed for use.

Question 18

How much percentage does carb loading increase the stores of glycogen?

Answer 18

200-300%

Question 19

What should be consumed during exercise?

Answer 19

• sports drink
• food bar
• CHO gels
• sugar lollies

Question 20

After exercise what should be consumed

a) in the first 15 minutes after
b) in the following two hours after

Answer 20

a) at least 50-80g of carbs (high hi)

b) meal high in complex carbs (low Gi) can also include some protein

Question 21

Explain the body’s process of ‘keeping cool’

Answer 21

The blood vessels towards the skin vasodilation then the heat produced by the muscles is then carried to the skin where it is evaporated by sweat.

Question 22

The amount of sweat is determined by:

Answer 22

• intensity of the exercise

- temperature of the environment

Question 23

How much fluid is lost per hour of exercise?

Answer 23

1 litre of fluid

Question 24

What can dehydration lead to

Answer 24

Not enough blood flow to the muscles and skin which causes fatigue

Question 25

How much fluid should be consumed after exercise?

Answer 25

Approx 1 litre

Question 26

What are the three types of sports drinks?

Answer 26

• Isotonic
• Hypertonic
• Hypotonic

Question 27

Explain ISOTONIC and give examples

Answer 27

Has similar concentrations of salt and sugar in the body.

-Gatorade and Powerade

Question 28

Explain HYPERTONIC and give examples

Answer 28

Higher concentrations of salt and sugars than in the body.

• normally consumed post workout to top up glycogen
• examples: “endurance” “performance” (on the bottle)

Question 29

explain HYPOTONIC and give examples

Answer 29

has lower concentrations of salt and sugars than in the body,

• it quickly replaces fluids
• examples: Gatorade G2 and Powerade Zero