Nutritional strategies to enhance and improve performance (chapter 16)

Question 1

How much water?

Answer 1

200ml-600ml prior to competition
500ml-1000ml per hour of event
150% of fluid lost 2-4 hours after event

Question 2

Sports drink

Answer 2

preferable to water during recovery as it speeds up absorption and water retention in the body

Question 3

Isotonic

Answer 3

mix of carbs and electrolytes

Question 4

Hypotonic

Answer 4

fewer particles such as sugars and electrolytes which means the drink can be absorbed faster than plain water

Question 5

Hypertonic

Answer 5

higher amount of carbs means slower absorption rate

Question 6

Intravenous hydration

Answer 6

intravenous infusions only permitted for medical reasons

Question 7

Carbohydrates

Answer 7

• approx 7-10g per kg of body weight
• should make up 55 to 65% of total daily intake
• consumed before, during and after event

Question 8

Protein

Answer 8

• approx 1-2g per kg of body mass
• should make up 15% of daily intake
• important to consume immediately after event to reverse negative balance experienced with intense exercise
• consumption post exercise allows for enhanced amino acid uptake and retention

Question 9

Protein and carbohydrate mix

Answer 9

amplifies insulin response, therefore promoting glucose delivery and uptake to depleted muscle cells