Question 3 final AI Flashcards
What is the main focus of pre-event nutrition?
To top up glycogen stores, ensure adequate hydration, and avoid digestive discomfort.
Why should athletes avoid experimenting with new foods pre-event
Unfamiliar foods can cause digestive issues and negatively affect performance.
What types of food should be consumed pre-event?
Meals rich in carbohydrates, low in fat and fibre, and easy to digest.
Why are low-fibre foods recommended pre-event?
Fibre slows digestion, which can cause discomfort during the event.
Why is fat minimised in pre-event meals?
High-fat meals are slower to digest and can lead to sluggishness.
When should solid foods be consumed before an event?
Around 2 hours before the event.
How much fluid should be consumed pre-event, and when?
300-500 ml of fluid 10-15 minutes before the event.
What is a good example of a pre-event meal?
A bowl of oatmeal with banana and honey.
What is a good example of a pre-event snack?
A slice of toast with jam or a small energy bar.
What fluids are suitable pre-event?
Water or an isotonic drink.
What is the main focus of during-event nutrition?
To replace lost fluids and maintain energy levels.
Why is hydration critical during an event?
To prevent dehydration, which reduces performance and increases fatigue.
What types of foods should be consumed during events lasting over 60 minutes?
Isotonic drinks, energy gels, or bars for quick carbohydrate intake.
What additional foods might be needed during endurance events over 4 hours?
Solid foods such as bananas, energy bars, or small sandwiches.
How often should fluids be consumed during an event?
150-200 ml every 15-20 minutes.
Why are isotonic drinks recommended during events?
They provide both hydration and carbohydrates for sustained energy.
What is a good example of food during a long endurance event?
A banana or a carbohydrate-rich energy gel.
What is a good example of a fluid for during-event hydration?
An isotonic sports drink.
What is the main focus of post-event nutrition?
Recovery, including refueling glycogen stores, repairing muscle, and rehydration.
Why is timing critical for post-event nutrition
The longer you delay refueling, the longer the recovery process will take.
What is the “Golden Window” for post-event nutrition?
The first 2 hours after the event, when the body is most efficient at absorbing nutrients for recovery.
What types of food should be consumed immediately after an event?
High-carb and low-fat snacks that are easy to digest, such as energy bars or fruit.
What should the next meal include after an event?
A combination of high carbs and protein, such as chicken and rice or a protein smoothie, to promote glycogen replenishment and muscle repair.
Why are drinks with carbohydrates recommended post-event?
They help replenish glycogen stores while aiding rehydration.
When should the first snack be consumed post-event?
Within the first 30 minutes of finishing.
When should the next meal be consumed post-event?
Within 2 hours of the event.
How much fluid should be consumed post-event?
Enough to replace the fluid lost, using electrolyte-rich drinks or water.
What is a good example of a post-event snack?
A banana with peanut butter or an energy bar.
What is a good example of a post-event meal?
Grilled chicken, sweet potatoes, and steamed vegetables.
What is a good example of a rehydration drink post-event?
An isotonic sports drink or water with added electrolytes.
Why is hydration critical in all phases of training?
It prevents dehydration, maintains performance, and supports recovery.
Why is it important to consume carbohydrates during and after events?
They replenish glycogen stores, delay fatigue, and promote faster recovery.
Why should fat and fibre intake be limited pre-event?
To avoid digestive discomfort and ensure quicker digestion of nutrients.
