Unit 4 - AOS 3 - Nutritional Strategies

Question 1

Carbohydrates (consumption and 2 benefits)

Answer 1

• Consume 0.8-1g per kg bodyweight, first 30mins post exercise
• Faster recovery of muscle and liver glycogen stores achieved.
• Assists in recovery and perform subsequent training sessions sooner.

Question 2

Protein (Consumption and 2 benefits)

Answer 2

• Consume 1.5-1.8g per kg body weight, first 30mins post exercise
• Muscle construction and repair
• Promoting glycogen resynthesis

Question 3

What happens if CHO + Protein

Answer 3

As carbs are ingested insulin is released to lower blood sugar levels. The insulin helps increase protein synthesis and uptake of protein by the muscle.

Question 4

How much water prior, during and after the event

Answer 4

Prior - 200-600 mills
During - 500-1000every hr
Post - 1.2 - 1.5L per Kg lost

Question 5

Hydration benefits

Answer 5

• Transport energy, waste, hormones, and antibodies
• Dilute waste products
• Help regulate body temperature