nutrition - lesson 10

Question 1

what are the 3 hydration considerations?

Answer 1

1. hyperhydration pre-exercise
2. during exercise
3. post-exercise

Question 2

describe hyperhydration pre-exercise?

Answer 2

• 1L prior to exercise
• 300-400ml just prior
• 600ml 3-4hr prior
• avoid caffeine = diuretic = cause you to go to the toilet = increasing fluid loss

Question 3

describe hydration during exercise?

Answer 3

• drink approx 200ml every 15 min
• drink sports drinks = they contain carbs to top up glycogen stores and prevent hitting the wall + replace electrolytes lost in sweat

Question 4

define hyperhydration

Answer 4

involves consuming excess fluid in the hours prior to performance

Question 5

what is the average sweat rate in endurance activities?

Answer 5

1-1.5L/hour

Question 6

describe hydration post-exercise?

Answer 6

• need to replenish back to pre-exercise weight
• 1L lost = 1.5L in
• avoid alcohol and caffeine due to the diuretic effect

Question 7

what nutrition is needed pre-event?

Answer 7

• low GI meal
• slow release of glucose into the bloodstream
• should be consumed 2-4 hours before the comp to carbo-load
• avoid high fiber + high-fat foods
• 600-1000ml fluid hr prior

Question 8

what nutrition is needed during the event?

Answer 8

• events longer than 60min = carbs consumption important to avoid glycogen depletion
• 30-60g of high GI carbs per hour
• carbs 1g/1kg of body mass every hour = ensure the body continues to use glycogen for energy
• 150-200ml fluid every 15min
• sports drinks with 6-8% CHO concentration

Question 9

what nutrition is needed post-event?

Answer 9

• within 30 min of the event consume high GI foods = muscles are most responsive to topping up glycogen stores
• rehydrate with sports drinks containing electrolytes to replenish glycogen, fluids + electrolytes
• recovery meal = 4-6 hours after = low GI carbs
• consume protein in immediate

Question 10

define carbohydrate loading?

Answer 10

= nutritional intervention aimed at delaying the depletion of glycogen stores

Question 11

describe carbohydrate loading

Answer 11

• when the athlete increases the amount of carbohydrate consumed prior to competition with the aim being to store extra glycogen in the liver and muscles
• 1-3 days prior
• consume 0-12g/kg body weight
• only beneficial for endurance events
• used with tapering