Nutrition

Question 1

Nutrition

Types

Answer 1

Food contains different substances that are needed for health.
These are nutrients, water and fibre

Question 2

What food and drink provide nutrients

Answer 2

All of them, although in different amounts

Question 3

Energy

Answer 3

carbs, fats and proteins

These provide the body with energy that is required to function and help you go about your daily activities

Question 4

Other nutrients are

Answer 4

vitamins and minerals

they are needed by the body to keep healthy

Question 5

vitamins

Answer 5

e.g. B, C, D

Question 6

minerals

Answer 6

e.g. iron, calcium, potassium

Question 7

Fibre

Answer 7

some foods also provide fibre and is not digested by the body but is needed to keep the gut healthy

Question 8

1 calorie =

Answer 8

4.2 kilojules

Question 9

average Australian should consume ___ kj per day

Answer 9

8700

Question 10

Carbs

Answer 10

2 major groups are simple and complex

Question 11

typical diet percentages for most athletes

Answer 11

55-60% CHO
25-30% fats
10-15% protein

Question 12

pre-exercise nutrition

Answer 12

to ensure that glycogen stores are topped up for the activity.
also ensuring that adequate hydration occurs prior to competition

Question 13

pre-exercise meal

what and when

Answer 13

high in complex carbs (low GI foods)
low in fat
low in simple sugars (high GI foods)
recommended 4 hours prior
3-4 hours prior = pasta or rice with low fat sauce, baked beans on toast
1-2 hours prior = sandwiches, fruit, sports bars
less than 1 hour = lollies, sports drink, cordial

Question 14

during exercise nutrition

if sport is short

Answer 14

athlete’s glycogen fuels should be sufficient and fluid replacement will be the main concern

Question 15

during exercise nutrition

if sport is long (90+)

Answer 15

athlete may benefit from consuming some CHO in addition to fluids to refuel the body
additional CHO could include: sports drinks, CHO gels, easy to get food bar, sugar confectionary
important to hydrate
both depend on intensity, duration, temp of enviro, pre-exercise foods + fluids

Question 16

post exercise nutrition

what to eat + times

Answer 16

the muscular stores of glycogen are depleted and need to be replenished.
in the first 15 minutes after exercise consume at least 50-8-g of CHO (high GI)
during the following 2 hours after, consume meal high in complex CHO (low GI) - can include protein for muscle growth and repair

Question 17

different types of sports drinks

Answer 17

isotonic, hypertonic, hypotonic

Question 18

isotonic

Answer 18

contain similar concentrations of salt and sugar as in the human body
quickly replaces fluids lost through sweating and supplies CHO

e.g. powerade, gatorade
useful during event
carbs 4-8g

Question 19

hypertonic

Answer 19

contain a high concentration of salt and sugar
normally consumed post-workout to supplement daily CHO intake and top-up muscle glycogen stored
e.g. drinks that say high carb/energy/calorie or endurance, performance
< 4 grams, less osmality
useful post event

Question 20

hypotonic

Answer 20

contain a lower concentration of salt and sugar,
quickly replaces fluids lost due to sweating. suitable for athletes who require fluid w/o a carb boast.
e.g. watered-down sports drinks, anything ‘light’ like powerade zero
carbs >8g, more osmality, receive goodness slowly

Question 21

avoiding dehydration

2 ways

Answer 21

first way = sports drinks
second way = acclimatisation = 5 days of training, moderate intentisty and short duration - high intensity and long duration
regular training in warm conditions: reduce clothing, drink cool water, sit in shade etc.

Question 22

fluid retention

Answer 22

electrolytes such a sodium and potassium

• reduce urine output
• enable fluid to empty quickly
• have fluid retention
• promote absorption from the intestine

Question 23

during exercise, you can lose up to ___ L of fluid per hour from sweat

Answer 23

2

Question 24

post competition foods

Answer 24

high GI after 30 mins (lollies)
carbs - after 1 hour (sandwich, pizza) medium GI
low GI main meal - asap - 3 hours (dinner)

Question 25

medium GI is

Answer 25

55

Question 26

fluid replacement ratio

Answer 26

1:1.5

lose 1kg fluid, drink 1.5l

Question 27

protein

Answer 27

a way to develop/maintain skeletal muscle
recover from exercise
important for muscle construction and repair
promotes glycogen resynthesis
prevents iron deficiency

• the best way is through natural food diet
• if body is short of it than use supplementation
• excess proteins break down into amino acids

resistance athletes need 1.6-1.7g per kg of body weight
endurance athletes need 1.2-1.4g per kg

Question 28

types of protein

Answer 28

whey isolate protein
whey concentrate
combined whey isolate and concentrate

Question 29

whey isolate

Answer 29

highest quality

all fat and lactose (sugar) is removed

Question 30

Whey concentrate

Answer 30

some fat and CHO remain

Question 31

combined whey isolate and concentrate

Answer 31

cheaper

Question 32

What events would be beneficial for carbohydrates

Answer 32

marathon and ultra-distance running, half and full Ironman, and long distance cycling are all situations thatwould benefitfromcarbloadingtoboost muscle (and liver) glycogen storestooptimise performance.

Question 33

Bicarbonate

Answer 33

A byproduct of your body’s metabolism. It acts to regulate pH in the small intestine. It’s an antacid used to relieve heartburn and acid indigestion.
Decreases muscle acidity - hydrogen ions
200-30mg per kg of body weight produces benefits, should be taken 60-90 mins before exercise
e.g. 400m runner, Anaerobic Glycolysis

Question 34

Creatine Monohydrate

Answer 34

It helps your muscles produce energy during heavy lifting or high-intensity exercise. Helps athletes and body builders to gain muscle, enhance strength and improve exercise performance.
A negative is there could be possible tendon issues
20 grams daily for 5-7 days is recommended

Question 35

Iron

Answer 35

carry oxygen in the haemoglobin of red blood cells throughout the body so cells can produce energy

Question 36

potassium

Answer 36

Helps muscles contract, helps regulate fluid and mineral balance in and out of body cells, and helps maintain normal blood pressure by limiting the effect of sodium. Potassium also may reduce the risk of recurrent kidney stones and bone loss as we age.

Question 37

calcium

Answer 37

Calciumis a mineral that is necessary for life. In addition to building bones and keeping them healthy,calciumenables our blood to clot, our muscles to contract, and our heart to beat.

Question 38

glycerol

Answer 38

weight loss, enhance exercise performance, help body replace water lost
e.g. endurance

Question 39

caffeine

Answer 39

increases release of stored fat by 30%
helps burn calories
increase awareness
3-5 cups of coffee maximum

Question 40

how much fat do we need per day

Answer 40

around 30%

Question 41

daily carb intake (normal & athlete)

Answer 41

65% normal

6-10 g/kg body weight athlete

Question 42

daily protein intake (n&a)

Answer 42

12-20% normal

1.2 to 2 grams of protein per kilogram of body weight