post exercise nutrition

Question 1

post-exercise nutrition purpose

Answer 1

replenish the depleted muscular stores of glycogen

Question 2

post-exercise guidelines

Answer 2

in the first 15mins after exercise consume at least 50-80g of CHO, during the 3hrs after consume a meal high in complex CHO and low gi with some protein

Question 3

effects of dehydration

Answer 3

decreased blood flow to skin and muscle

Question 4

how to avoid dehydration

Answer 4

1L of fluid should be consumed as soon as possible after exercise

Question 5

how the body cools itself down

Answer 5

muscles create heat as they contract, so the blood vessels vasodilates so that the heat produced by the muscles is carried to the skin where it evaporates into the environment through sweat cooling the body down

Question 6

benefits of sports drinks

Answer 6

quickly replaces fluid lost through sweating and supply a boost of CHO, they can also top up glycogen stored

Question 7

isotonic sports drink

Answer 7

Powerade or Gatorade
contains similar concentration of salt and sugar as in the human body
quickly replaces fluid lost and supplies a boost of CHO

Question 8

hypertonic sports drink

Answer 8

high carb/high energy/high-calorie drinks
contains a high concentration of salt and sugar as in the human body
supplement daily CHO intake and top up glycogen stored must be used in conjunction with isotonic drinks