Nutrition

Question 1

Functions of proteins

Answer 1

1. Growth of muscle tissue
2. Repair of muscle tissue
3. Production of red blood cells, hormones and antibodies
4. Contribution to ATP production

Question 2

examples of foods high in proteins

Answer 2

1. meat
2. fish
3. poultry
4. eggs

Question 3

how are fats stored

Answer 3

Fats are stored as triglycerides in muscles cells and are broken down into fatty acids

Question 4

what are fats used for

Answer 4

Are used as the major energy source during rest as well as light to moderate exercise with little input.

Question 5

why are fats not used as a major energy source

Answer 5

Fats are not used as a majors energy source as the body takes a while to break them down.

Question 6

describe what happens when carbohydrates are ingested

Answer 6

1. First converted to blood glucose leading to a rise in insulin levels
2. The excess blood glucose is converted to glycogen stored by muscles and the liver for future use

Question 7

what other name does carbohydrates go by

Answer 7

CHO

Question 8

what is the glycemic index

Answer 8

Is a ranking of carbohydrates based on their effect on blood glucose levels. Is measured on a scale of 1 to 100.

Question 9

what are five examples of low GI foods

Answer 9

1. apples
2. lentils
3. kidney beans
4. peanuts
5. Navy beans

Question 10

what are five examples of moderate GI foods

Answer 10

1. corn
2. Peas
3. white pasta
4. sweet potato
5. oranges

Question 11

what are five examples of high GI foods

Answer 11

1. pure glucose
2. honey
3. white bread
4. white rice
5. Bananas

Question 12

describe high GI foods

Answer 12

Are broken down quickly during ingestion and have an immediate affect on increasing blood sugar levels.

Question 13

when should high GI foods be consumed

Answer 13

Immediately before and after a competition

Question 14

why should you consume high-GI foods during exercise

Answer 14

Will allow the rapid absorption and release of energy into the bloodstream and tops fuel supplies.

Question 15

when should athletes not consume high GI foods

Answer 15

30 to 60 minutes prior to the their competition

Question 16

what do high GI foods do after exercise

Answer 16

High GI foods will top up fuel supplies as muscles are deprived of them.

Question 17

describe low GI foods

Answer 17

Are broken down slowly during digestion and release glucose gradually into the bloodstream.

Question 18

when should low GI foods be consumed

Answer 18

before a competition

Question 19

when should an individual have their pre event meal

Answer 19

1 to 4 hours before their competition

Question 20

why are low GI foods consumed prior to exercise

Answer 20

There is a slower release of glucose into the bloodstream which helps blood glucose levels to be topped up prior to the event.

Question 21

why should low GI foods be consumed after exercise

Answer 21

They assist with the repletion of muscle and liver glycogen stores in the 24 hours post exercise.

Question 22

describe what rebound glycaemia is

Answer 22

Rapid glycaemia is a rapid rise in blood sugar levels causing an overshoot in insulin release resulting in the athlete energy levels to crash.

Question 23

describe what carb loading is

Answer 23

Aims to delay the depletion of glycogen stores. The athlete will increase their CHO intake profit to competition with the aim to store extra glycogen in the liver and muscles.

Question 24

what are the types of food used to carb load

Answer 24

1. eat greater number of small meals
2. consume sport drinks, CHO liquid supplements and smoothies
3. Eat less refined carbs with small amounts of fiber
4. Sugar is key as it gives the CHO without the bulkiness

Question 25

what are four things an athlete can do prior to an event

Answer 25

1. Carb loading can be used in conjunction with tapering
2. low GI foods should be eaten 1 to 4 hours before competition
3. athletes must stay hydrates drink 200 - 600ml before the event
4. Avoid high fiber foods

Question 26

what are four things an athlete can do during an event

Answer 26

1. Avoid high fiber foods and high fat foods
2. Ingest electrolytes to decrease cramps
3. Athletes need to maintain hydration by consuming 500 - 100 ml of fluid per hour
4. Athletes should consume 30 -60 carbohydrates per hour

Question 27

what are four things an athlete can do post competition

Answer 27

1. Athlete must consume high GI carbohydrates immediately after the event
2. Athlete should replace lost fluid
3. low GI meal should be consumed 4 to 6 hours after the vent to further replenish glycogen stores
4. protein must be consumed to aid in repair of muscle tissue