nutrition

Question 1

Function and food source of carbohydrate

Answer 1

To provide fuel for energy, there are two types, high GI is simple and complex is low GI.
Bread, pasta, fruit

Question 2

Function and food source of fat

Answer 2

The main function is to act as fuel for energy, it also and maintains cell membranes.
Cheese, avocado, nuts, olive oil

Question 3

Function and food source of protein

Answer 3

The main function is to build, maintain and repair body cells and muscles.
meat, leafy greens, milk

Question 4

Function and food source of fibre

Answer 4

Prevents constipation, long term it lowers your risk of bowel cancer, fills you up, reduces the amount of cholesterol absorbed by the body
fruit, whole grains, legumes

Question 5

Function of food source of iron

Answer 5

Is an essential part of blood, forms the haem in haemoglobin which carries the oxygen in the blood.
meat, leafy greens, nuts

Question 6

Function and food source of Vitamin A

Answer 6

Essential for cell division, maintain healthy teeth, skin, skeletal and soft tissue.
red, orange and yellow food

Question 7

Function and food source of Vitamin C

Answer 7

important for the structure of the tissues, collagen and the absorption of iron.
fruits and vegies

Question 8

Calorie

Answer 8

= 4.2kj, average consumption is 2000 calories, energy is measured in calories

Question 9

Kilojoules

Answer 9

Average consumption is 8700kj, energy is measured in kj

Question 10

What is the Glycaemic Index?

Answer 10

The glycaemic index or glycaemic index is a number associated with a particular type of food that indicates the food’s effect on a person’s blood glucose level

Question 11

Examples for high GI and low GI

Answer 11

High - lollies, white bread

Low - bread, pasta

Question 12

What is the recommended athletes diet?

Answer 12

55-60% CHO
25-30% fat
10-15% protein
however these differ depending on the type of sport they do

Question 13

Why is it important for athletes to have good nutrition?

Answer 13

• Food fuels provide energy for the body (ATP resynthesis)
• delay fatigue - depletion of food stores and dehydration
• ensure efficient recovery

Question 14

Pre exercise nutrition purpose

Answer 14

Is to ensure that glycogen stores are topped up for the activity.

Question 15

Pre exercise nutrition guidelines

Answer 15

• High in complex CHO (low GI)
• Low in fat
• low in simple sugars (high GI)
• Foods you enjoy and are comfortable with
• Drink 150ml of fluid every 15 mins in the 2 hours prior to the competition

Question 16

Pre exercise time frame

Answer 16

2-4 hours prior to comp
Too close means an upset stomach
Too far means you’ll be hungry during the game

Question 17

Pre exercise example meals

Answer 17

3-4 hours, baked beans and toast
1-2 hours, fruit or smoothie
Less than 1 or during, sports drink or lollies

Question 18

What is carb loading?

Answer 18

Consume high CHO foods three days prior as well as decreasing training intensity

Question 19

Why is carb loading beneficial?

Answer 19

Can improve performance 3-5%
Increases glycogen stores by 200-300%
Delay in fatigue
Maintain higher intensities for longer

Question 20

When is carb loading suitable?

Answer 20

For 90 mins or longer
Not practical for team sport players
Not suitable for short term exercise

Question 21

Why isn’t carb loading suitable for short term exercise and team players?

Answer 21

Short term exercise has enough CHO stores to suffice

Team players cannot carb load due to their training demand

Question 22

During exercise what food should be consumed?

Answer 22

Sports drink
CHO gels
Sugar confectionary

Question 23

Why is food consumed during exercise?

Answer 23

During shorter term exercise the body’s CHO stores will be sufficient, but longer than 90 minutes the CHO stores deplete and need to be quickly replaced.

Question 24

What should you eat post exercise?

Answer 24

In the first 15 mins consume 50-80g of carbs, during the 2 hours that follow consume a meal high in complex carbs (low GI) with some protein for muscle growth and repair

Question 25

Why should you eat post exercise?

Answer 25

After exercise the glycogen is depleted and needs to be replenished

Question 26

The effects of dehydration

Answer 26

Decreases the blood flow to the skin and causes fatigue

Question 27

How do muscles cool themselves down?

Answer 27

Muscles create heat when they contract, so the blood vessels vasodilate carrying the heat to the skin where it is evaporated and cools the body down.

Question 28

Why are sports drinks beneficial?

Answer 28

Because they quickly replace fluids, electrolytes and carbs that are lost during exercise due to sweating.

Question 29

What are the three types of sports drinks?

Answer 29

isotonic, hypertonic and hypotonic

Question 30

isotonic

Answer 30

Has similar concentrations of salt and sugar as the human body
Quickly replaces fluids
Preferred choice for most athletes
ie; Gatorade, powerade

Question 31

hypertonic

Answer 31

Higher concentration of salt and sugar than the human body
Ultra endurance events
ie; drinks that say ‘endurance’ or ‘performance’

Question 32

hypotonic

Answer 32

Has lower concentrations of salt and sugar than in the human body
Suitable to replace fluids without CHO boost
ie; Watered down sports drink, Gatorade G2 or Powerade Zero

Question 33

unsaturated fats

Answer 33

found in plants and fish
reduce heart disease and lower cholesterol
ie; olive oil, tuna

Question 34

saturated fats

Answer 34

found in fatty meats

increases risk for heart disease and high cholesterol

Question 35

simple carbs

Answer 35

simple sugars
rapidly digested and provide quick energy release
ie; sugar, fruit, lollies

Question 36

complex carbs

Answer 36

starches
digested slowly and provide lasting energy
ie; bread crackers pasta rice

Question 37

calcium

Answer 37

maintain and from bones and teeth

Question 38

how long does it take if sufficient carbs are consumed immediately after exercise to glycogen to fully replenish?

Answer 38

24 hours