Sports nutrition

Question 0

% of diet CARBOHYDRATES
normal
athlete
endurance athletes
grams/kg

Answer 0

45% for normal
55-60% for athletes
70% for endurance athletes
7-10 grams per kg of body weight

Question 1

Define ‘nutrient’

Answer 1

A substance that provides essential nourishment for the maintanence of life.

Question 2

% of diet FATS
normal
athlete
endurance athlete

Answer 2

33% for normal
30% for most athletes
10-15% for endurance athletes

Question 3

% of diet PROTEIN
normal
athlete
endurance athlete

Answer 3

17% for normal
10-15% for athletes
Slightly higher for endruance athletes

Question 4

% of diet ALCOHOL
normal
athlete

Answer 4

5% for normal

0% for athlete

Question 5

What do carbohydrates do?

Answer 5

Glucose is the carbohydrate that is transported to tissue and muscles and is used as energy. Stored glucose is called glycogen and is found in liver and skeletal muscles.

Question 6

How long to Carbs last?

Answer 6

90 minutes

Question 7

What does “hitting the wall” mean?

Answer 7

When you run out of carbs as a source of energy and you begin to rely on fat as an energy source

Question 8

Why do athletes cut back on fat?

Answer 8

Because it takes the place of carbohydrates, so, to allow more room for carbs

Question 9

Effects of alcohol on an athlete

Answer 9

Cyrrhosis - hardening of the liver

Effects Carbohydrate levels

Question 10

When should athlete take in fluid?

Answer 10

Before, during and after training

Sip on water throughout

Question 11

How are electrolytes lost from the body?

Answer 11

Sweat

Question 12

How is sodium best replaced?

Answer 12

By eating and drinking

Question 13

What is ‘glycemic index’?

Answer 13

Compares blood glucose levels and the rate of carbohydrate digestion.

Question 14

High G.I examples

Answer 14

BAD
lollies
soft drinks
potato
watermelon
sports drinks

Question 15

Low G.I examples

Answer 15

GOOD
Baked Beans
Pasta
Apple
Milk and dairy products
Long grain rice

Question 16

6 Training diet components

Answer 16

Carbohydrates
Proteins
Vitamins and Minerals
Fats
Fluid
Fibres

Question 17

CARBOHYDRATE Grams per kg of body mass for 60-90 minutes of exercise per day

Answer 17

5-7g per kg

Question 18

CARBOHYDRATE Grams per kg of body mass for 90-120 minutes of exercise per day

Answer 18

7-10g per kg

Question 19

CARBOHYDRATE Grams per kg of body mass for 6-8 hours of exercise per day

Answer 19

10-12+grams per kg

Question 20

CARBOHYDRATE Grams per kg of body mass for Carbohydrate loading

Answer 20

7-10g per kg

Question 21

CARBOHYDRATE Grams per kg of body mass for pre event meal and how long before event?

Answer 21

1-4g per kg 1-4 hours before event

Question 22

Carbohydrate intake during exercise greater than 1 hour

Answer 22

1g per minute
or
60g per hour

Question 23

Carbohydrate intake for Rapid recovery after training

Answer 23

1g per kg of BM in first 30 mins

repeat every 1-2 hours until regular meal patterns are resumed

Question 24

Portions equivalent to 50g of Carbohydrate

Answer 24

5 weet bix
2 english muffins
1 cup of rice

Question 25

Why do proteins do?

Answer 25

They act as enzymes or transport vehicles

Question 26

Why are proteins and essential part of a diet?

Answer 26

Because they have important structural and functional roles

Question 27

How many grams of PROTEIN does a sedentary person require every day?

Answer 27

0.8g per kg of BM

Question 28

How many grams of PROTEIN does a General Trainer require everyday?

Answer 28

1g per kg of BM

Question 29

How many grams of PROTEIN does a Moderate to Heavy endurance athlete require everyday?

Answer 29

1.2 - 1.6g per kg of BM

Question 30

How many grams of PROTEIN does a Extreme Endurance athlete require everyday?

Answer 30

2g per kg of BM

Question 31

How many grams of PROTEIN does a Heavy strength program athlete require everyday?

Answer 31

1.2 - 1.7g per kg of BM

Question 32

How many grams of PROTEIN does an adolescent athlete require everyday?

Answer 32

2g per kg of BM