Sports nutrition

Question 1

What fuel does the ATP CP system use?

Answer 1

Creatine phosphate synthesised from food to fuel the production of ATP

Question 2

What fuel does the anaerobic system use?

Answer 2

Glycogen stored in the muscles

Carbs

Question 3

What fuel does the aerobic system use?

Answer 3

Carbs and fats

Protein only used in extreme circumstances

Question 4

Explain the ATP/ADP process?

Answer 4

ATP breaks down into adenosine di phosphate. This process releases energy.
ATP is stored in small amounts

Question 5

How big are CP stores?

Answer 5

4-6 +

Question 6

How can ATP stores be replenished?

Answer 6

Can be replenished as long as there is fuel to drive its synthesis.

Question 7

Where are carbs stored?

Answer 7

In the liver and in the muscles in long chains of glucose

Question 8

When are carbs used?

Answer 8

For short/high intensity

Question 9

When is fats used?

Answer 9

For longer/lower intensity

Question 10

How much carbs does the liver store?

Answer 10

60-100 g

Question 11

How much carbs do the muscles store?

Answer 11

200-400 g

Question 12

Max storage capacity of carbs?

Answer 12

2000 cals

Question 13

What is liver glycogen for?

Answer 13

For muscular endurance
For blood sugar maintenance
For exercising with low blood sugar leves

Question 14

What is the breakdown of lean tissue known as?

Answer 14

Glucoeogenesis

Question 15

How is glycogen produced if not eating enough food?

Answer 15

The body manufactures it from amino acids

Question 16

What to eat pre training?

Answer 16

Top up carbs every 4-5 hours
Dont exercise on empty stomach
Light meal 2 hours prior
Large meal 2-4 hours prior

Question 17

Good examples of pre training meals 2-4 hours before?

Answer 17

Chicken, fish, egg
Bagel
Chicken and rice salad
Porridge
Wholegrain cereal

Question 18

Good examples of pre training meals 1-2 hours before?

Answer 18

Fruit
Smoothie
Fruit loaf
Cereal bar

Question 19

During training nutrition?

Answer 19

If longer then 90 mins must consume carbs

25-30 g carbs every 15-30 mins

Question 20

How long is the refuelling window?

Answer 20

up to 2 hours

15 mins post as optimal

Question 21

List the major sports supplements?

Answer 21

Amino acids
Creatine
Ephedrine
Protein/meal replacements
Taurine
Caffiene

Question 22

Describe amino acids

Answer 22

BCAAs
Make up 1/3 muscle protein
Prevent muscle breakdown
Used as energy when glycogen is low
Excessive consumption can impact absorption

Question 23

Describe creatine

Answer 23

Made up of arginine, glycine and methionine
Found in meat and fish
Fuels muscles
Improves recovery
Encourages hypertrophy

Question 24

Describe ephedrine (fat burners)

Answer 24

Not a supplement (a drug)
Acts on brain and CNS
No more than 18-25 mg

Question 25

Describe protein/meal replacements

Answer 25

Powders or ready made shakes
Provide balanced nutrition alternative to solid food
Aid recovery and muscular growth

Question 26

Describe taurine

Answer 26

A non essential amino acid in milk, fish, meant and eggs
Brain and CNS function
Fat digestion
Prevents muscle breakdown

Question 27

Describe caffiene

Answer 27

CNS stimulant
Increases alertness and concentration 
Mobilises fatty acid release
Increases strength
Can cause anxiety/restlessness

Question 28

Who can benefit from supplements?

Answer 28

Erratic eaters
People not eating enough
Pregnant people
Those with food allergies
Vegans
Athletes