Sports Nutrition

Question 1

Recommend diet for most athletes

Answer 1

Includes 55-60% of carbs
25-30% of fat
10-15% of protein

Question 2

The effects of dehydration and how this can be avoided

Answer 2

Dehydration can lead to decreased blood flow to the skin and muscles, causing fatigue.
To avoid dehydration, it is important to be well hydrated prior to the event to limit fluid loss and approx. 1 litre of fluid should be consumed asap after competition. Then fluids should continue to be taken regularly over the next 24 hours.

Question 3

Hypertonic -

2 examples

Answer 3

• Contains a higher concentration of salt and sugar than the human body
• normally consumed post workout to supplement daily CHO intake and top up muscle glycogen stores
• can be taken during ultra distance events but must be used in conjunction with isotonic drinks to replace lost fluids.
  E.g. Drinks that are labelled with high carb/high energy/ high calorie “endurance, performance”

Question 4

Important guidelines for a sportspersons diet :

Answer 4

1. Increase complex carbohydrate intake
2. Decrease dietary fat intake
3. Ensure an adequate protein intake
4. Increase dietary fibre
5. Decrease or eliminate alcohol
6. Decrease salt intake
7. Increase water intake

Question 5

During excersise nutrition :

What should be consumed and why

Answer 5

If sport is short duration, glycogen fuels should be sufficient and fluid replacement is important.
If sport is longer than 90 minutes, then consuming carbohydrates should be beneficial in addition to fluids in order to refuel the body.
In endurance events, it is recommended that extra CHO are consumed in the form of a ; sports drink, CHO gel, sugar confectionary or easy- to - eat food bar.

Question 6

Why nutrition is important for athletes

Answer 6

• The food fuels provide energy for the body ( ATP Resynthesis )
• delay onset fatigue: depletion of fuel stores and dehydration
• ensures efficient recovery from training and events

Question 7

Purpose of pre excersise nutrition

Answer 7

Purpose is to ensure that glycogen stores are topped up for the activity.

Question 8

Function of protein

Give 3 examples

Answer 8

Proteins main role in the body is the growth and repair of the body’s tissues, organs and cells.

Question 9

Sports drinks :

The 3 types and why they are beneficial

Answer 9

Isotonic, hypertonic and hypotonic.

They are beneficial because they replace lost fluids due to sweat and top up muscle glycogen stores

Question 10

Isotonic drinks -

2 examples

Answer 10

• Contains a similar concentration of salt and sugar as in the human body
• quickly replaces fluids lost through sweating and supplies a boost of CHO
• preferred for long distance running and team sports
  E.g. Gatorade and Powerade

Question 11

Hypotonic -

2 examples

Answer 11

• contains a lower concentration of salt and sugar than the human body
• quickly replaces lost fluids due to sweating
• suitable for athletes who require fluid without a CHO boost
  E.g. Watered down sports drinks. Anything “ light “ like Gatorade G2 and Powerade zero

Question 12

When carb loading SHOULD and SHOULD NOT be used

Answer 12

Should NOT be used for short term excersise and NOT for team sport players due to their training demand.
SHOULD be used for a 90 minute or longer event / activity

Question 13

Guidelines for pre excersise nutrition

Answer 13

• high in complex carbohydrates (low GI foods)
• low in fat
• low in simple sugars (high GI foods)

Question 14

What should be eaten 3-4 hours prior to an event ?

Answer 14

Baked beans, baked potatoes and pasta (low GI)

Question 15

What should be consumes 1-2 hours prior to excersise ?

Answer 15

Cereal bars, sports bars and milkshakes

Question 16

What should be consumed less than an hour prior or during a game ?

Answer 16

Sugar confectionary, Gatorade, cordial (high GI)

Question 17

What is carbohydrate loading and why is it beneficial ?

Answer 17

Carb loading is a strategy used by endurance athletes to maximise stores of muscle and liver glycogen, prior to endurance competition

Question 18

The process involved in carb loading

Answer 18

Foods that are high in CHO are consumed around 3 days prior to competition, whilst also decreasing training intensity

Question 19

Post excersise nutrition :

What when and why in detail

Answer 19

• in the first 15 minutes after excersise, at least 50-80 grams of CHO (high in GI) should be consumed because of the depletion of the muscular stores of glycogen that have decreased due to strenuous excersise.
• 2 hours after excersize, a meal high in complex CHO (low GI) should be consumed. Along with some protein for muscle growth and repair to fully replenish the glycogen stores.

Question 20

Function of carbohydrates.

Give 3 examples

Answer 20

Provides energy and is the body’s main source of fuel.

Example : pasta, potatoes, beans

Question 20

Function of fibre

Give 3 examples

Answer 20

Fibre keeps the digestive system healthy.

For example : cereals, fruits and vegetables

Question 20

Function of Vitamin A

Give 3 examples

Answer 20

Vitamin A helps form and maintain healthy skin, teeth, soft tissue and helps good vision.
For example : sweet potatoes, carrots, lettuce

Question 20

High GI

2 food examples

Answer 20

High GI foods are rapidly digested and absorbed. They give some energy, but not for very long.
E.g. Potatoes and white bread

Question 22

How the body cools itself down

Answer 22

Sweating or perspiring is a safety mechanism that the body uses to get rid of the heat that is caused by excersize.
As muscles excersize, the heat produced is carried by increased blood circulation to the skin, where it evaporates as sweat, to cool the body down

Question 23

What are kilojoules ?

Answer 23

Kilojoules are how we measure our energy intake. (What we eat and drink)

Question 26

Function of Vitamin C

Give 3 examples

Answer 26

Vitamin C helps form and maintain connective tissue, including bones, blood vessels and skin.
For example : citrus fruits, tomatoes, peas.

Question 26

Low GI

2 food examples

Answer 26

Low GI foods are digested more slowly and provide long lasting energy.
E.g. Soy products and mixed grains

Question 28

What is the average intake for adults ?

Answer 28

8,700 kilojoules

Question 29

Function of iron

Give 3 examples

Answer 29

Iron is an important part of hemoglobin, which is a protein in red blood cells that carries out oxygen throughout the body.
For example : red meat, seafood, eggs.

Question 30

Functions of fat.

Give 3 examples

Answer 30

Fat is a backup source of energy to fuel your body when carbohydrates are not available. Also has the ability to produce more ATP then carbohydrates.
For example : avocados, cheese, eggs