Optimal nutrition for performance - basic concepts

Question 1

Functions of nutrition for training

Answer 1

• Promote growth and development
• Provide energy
• Regulate metabolism

Question 2

How does nutrition promote growth and development

Answer 2

Tissue adaptation, growth and repair

Question 3

Nutrition and providing energy

Answer 3

Maintain energy supply to the working muscle and other tissues

Question 4

Regulate metabolism

Answer 4

Immune function and resistance to illness and infection

Question 5

What is the main fuel used by muscle at low exercise intensities

Answer 5

Fat

Question 6

What happens as exercise intensity increases

Answer 6

Fuel selection changes

Question 7

What becomes the main fuel used as exercise intensity increases

Answer 7

CHO, especially muscle glycogen

Question 8

Recommended nutritional intake - Protein

Answer 8

• 1.2-1.8g/kg body weight

- 10-15%

Question 9

Recommended nutritional intake - Fat

Answer 9

• Under 30%

Question 10

Recommended nutritional intake - Carbs

Answer 10

• 60%

- Increase needed for endurance athletes

Question 11

Exercise and food intake

Answer 11

Increase of energy intake required for a lot of sports especially endurance sports

Question 12

Carbohydrate sources for body

Answer 12

• From own stores - Muscle glycogen, liver glycogen

- From diet

Question 13

When are muscle glycogen levels depleted

Answer 13

During short repeated stints of high intensity exercise

Question 14

What energy source is used during prolonged or high intensity exercise

Answer 14

CHO

Question 15

why is a high CHO intake essential

Answer 15

Maintaining hard training and high performance

- Stores constantly need topping up

Question 16

Insufficent carbs - consequences

Answer 16

• Muscle and liver energy wont be replaced (needed to fuel all exercise)
• Low energy levels and fatigue prevent good, hard training which results in poor performace
• Reduced alertness and extreme hunger
• Increased protein oxidation - loss of muscle tissue

Question 17

Protein suppliments

Answer 17

Not required with a balanced diet

Question 18

Intake of protein above optimal level

Answer 18

Doesnt result in further muscle mass of strength gains

Question 19

Where should most dietary fat come from

Answer 19

Unsaturated fats in veg oils, nuts and oily fish

Question 20

How do we lose fluids

Answer 20

• Sweating

- Water vapour in energy breathed out

Question 21

What factors does fluid loss depend on

Answer 21

• Genetics
• Body size
• Fitness
• Temperature and humidity of surroundings
• Duration and intensity of exercise

Question 22

Which 2 factors influences each others uptake

Answer 22

Water and glucose

Question 23

What does large fluid volumes impair

Answer 23

carbohydrate uptake

Question 24

What do concentrated sugar solutions impair

Answer 24

Fluid replacement

Question 25

What are isotonic drinks ideal for

Answer 25

rehydrating and refueling

Question 26

Isotonic drink sugar and electrolyte concentration

Answer 26

5-7%

- Same as blood concentration