Sports Nutrition

Question 1

What do carbohydrates, fats and proteins do for our body and how much of these fuels are used depends on… ?

Answer 1

carbohydrates, fats and proteins (in that order) are the fuels used in production of ATP.

how much of these fuels are used depends on;

• intensity of the activity
• duration of the activity
• type of activity
• pre- game or pre- competition diet
• general fitness levels

Question 2

what its a balanced diet?

Answer 2

Its consist of protein, carbs, fats, minerals, vitamins and water.
five or six smaller meals, rather than three large meals to boost your metabolism.

Question 3

What is the Glycemic index (GI) ?

Answer 3

This describes the differences by ranking carbohydrates according to their effect on our blood glucose levels.
Low GI carbohydrates produce small fluctuations in our blood glucose and insulin levels. Secret to long term health, reduce risk of heart disease, diabetes and is key to weight loss.

Question 4

Example of GI foods

Answer 4

low - less than 55, medium 56-69, high - 70+
mashed potatoes - 100
sweet potato - 54
peanuts - 14
apples - 38
Honey - 87

Question 5

Fluid replacement, how can you increase it?

Answer 5

• Drinking plenty of water before and during the event
• avoiding drinks containing alcohol, caffeine and sugar because they actually induce thirst.
• Drinking 200ml of water every 15 minutes during activity