Fundamentals of Food and Nutrition

Question 1

Importance of nutrition (4)

Answer 1

• Fuels performance
• Supports recovery
• Reduces risk of injury
• Promotes overall health

Question 2

Nutrition priority pyramid for performance

Answer 2

• Supplements
• Nutrient training
• Macronutrients
• Total energy

Question 3

Body composition hierarchy

Answer 3

• Everything else
• Carbohydrates and fats
• Protein
• Total energy

Question 4

Signs an athletes might not be eating enough

Answer 4

• Weight loss
• Constant fatigue
• Unable to complete training
• Early fatigue in training
• Plateauing performance
• Constantly aching
• Poor quality sleep
• High RHR

Question 5

Carbohydrate loading

Answer 5

• Strategies to promote high carb availability for exercise
• Pre-depletion is unnecessary for super compensation
• More practical to load over 3-4 days

Question 6

Meal timing

Answer 6

• Post training
• Adequately refuel before next training session
• Protein should be consumed sooner rather than later
• Carbs will help refuel glycogen

Question 7

Match/race day nutrition

Answer 7

• Shouldn’t eat anything they would’t normally eat
• Trial the game day nutrition
• Carb rich meals
• 2-3 hours before = strachy carbs
• 45 mins before = low fat, low fibre and high carb

Question 8

Supplements- Category A

Answer 8

• Sports drinks, gels, and bars
• Whey protein
• Multivitamin/mineral
• Vitamin D
• Probiotics
• Caffeine
• Beta-alanine
• Bicarbonate
• Beetroot juice
• Creatine

Question 9

Supplements- Category B

Answer 9

• Tart cherry juice
• HMB
• Glutamine
• Fish oils
• Glucosamine

Question 10

Supplements- Category C

Answer 10

• Category A or B used outside of approved protocol
• Everything else

Question 11

Medication supplement interactions

Answer 11

Supplements can interact with medications potentially nullifying or enhancing the effects

Question 12

Creatine

Answer 12

• Increases anaerobic and aerobic capacity
• Converts ADP to ATP

Question 13

Nutrient density

Answer 13

We should aim to consume more foods that provide a range of nutrients to help meet our energy macro nutrient and micronutrient requirements

Question 14

Energy availability definition

Answer 14

The amount of energy available for metabolic processes AFTER exercise

Question 15

Relative Energy Deficiency in Sport (RED-S)

Answer 15

Weight classified athlete and endurance-based sports are especially prone

Question 16

RED-S Factors to consider

Answer 16

-Eating habits and caloric intake
- Body image
- Recent weight changes
- Recent training increases
- Disordered eating
- Stress fractures
- Supplements
- Menstrual history
- Duration of fatigue
- Poor athletic performance
- Sleep pattern
- Hygiene
- Athletes’ knowledge of ‘energy balance’