2D: Diet And Nutrition

Question 1

What are the effects of dehydration

Answer 1

Hydration for long distance runners aid in thermoreguation, transport of nutrients and removal of waste an by products like lactic acid. Dehyrdation occurs when the body loses more fluid than it takes in, creating a decrease in blood volume. This puts a larger strain on the heart to deliver oxygen to working muscles, this can leed to fatigue, dizziness and overall decline in performance. To maintain hydration, athletes should hydrate before during and after performance.

Question 2

Carbohydrates

Answer 2

Provide energy for the body
Broken down in the digestive system into glucose
Stored in the muscles and liver as glycogen used as source of energy for brain and muscles during physical exercise
Inadequate amounts of carbs can result in tiredness, lack of energy and underperformance

Question 3

Types of carbohydrates

Answer 3

Simple: short chain, broken and release energy quickly. Found in refined and processed foods. Eg bread pasta
Complex: long chain, take longer to breakdown, allow gradual release of energy. Eg whole grains and legumes

Question 4

How much carbohydrates to have

Answer 4

Recreational player: 4-5g per KG of body weight
Regular gym user: 5-6g per KG of body weight
Club swimmer: 6-8g per KG body weight
Elite athlete: 8-12g per KG of body weight

Question 5

Protein

Answer 5

Build and repair tissues, productions of enzymes hormones antibodies.
Body can’t produce essential amino acids so must come from diet via meat, fish, eggs, soya beans

Question 6

Protein requirements

Answer 6

Adult: 0.75g per KG of body weight
Teenager: 40-60g
Regular sports participant: 1.2-1.4g per KG of body weight
Athletes: 1.4-1.8g per KG of body weight

Question 7

Fat

Answer 7

Provide energy for daily function, support cell growth and protects organs and thermoregulation
Consumed in excess can lead to weight gain and health concerns

Question 8

Fibre

Answer 8

Gut health, keep intestines healthy and prevents constipation.
Found in fruits and veg in particular the skins

Question 9

Carb loading

Answer 9

Recommended endurance events longer than 2 hours
Increases glycogen stores in body to above normal level
Low glycemic in des foods are preferred as they don’t interfere with glucose levels

Question 10

Guidelines for carboloading before

Answer 10

1-3 days before event
Increased intake to 8-12g per kg body weight
Tampering: reduced 3-4 days before event.
Reduce fat intake as energy provided by carbs

Question 11

Carboloading during and after

Answer 11

30g per hour
This can be in gel, bar or liquid form
Carb+ protein meal within 30 minutes of finishing competing with ratio 3:1
Combination boosts glycogen synthesis

Question 12

Function of hydration/ water

Answer 12

Regulate body temperature
Lubricates joints
Removal of waste products
Carries nutrients and oxygen to cells
Dissolves minerals and vitamin b and c
Helps prevent constipation
Moistens tissues like eyes

Question 13

Importance of water

Answer 13

Vital for optimum exercise and recovery
Exercise increases body temperature, body sweats to counteract this to return to normal body temperature.
Sweating causes loss of water and salt from skin. It is dependant on intensity and duration, environmental temperature, clothing and genetics.

Question 14

Why does dehydration cause increased body temperature and heart rate?

Answer 14

Plasma volume decreases therefore the amount of blood travelling around the body decreases so the heart has to work harder to get oxygen to muscles. Increased blood viscosity

Question 15

Percentages 1-6 of dehydration levels effect

Answer 15

1-2%: negative effect on metabolism, reduced thermoregulation and metabolism
3-6%: reduced power, pronounced decrease of endurance
<6%: extensive dehydration - cramps, exhaustion, loss of consciousness, coma, death

Question 16

What is Euhydration

Answer 16

Normal state of water content
Intake matches output.

Question 17

Recommended water intake during exercise

Answer 17

500mls per hour of activity

Question 18

3 types of sports drinks

Answer 18

Hypotonic
Hypertonic
Isotonic

Question 19

What is a hypotonic drink

Answer 19

Lower concentration of fluid, sugars and salt than blood
Best for rapid rehydration
Use as pre hydration, shorter workouts, in hot weather, when need to rehydrate quickly

Question 20

What is a hypertonic drink

Answer 20

Higher concentration of fluid, sugars and salt than blood
Best for large doses of carbohydrates
Use as a recovery drink after intense or sustained exercise

Question 21

Wha is an isotonic drink

Answer 21

Similar concentration of fluid, sugars and salt as blood
Best for carbohydrate release,
Use for shorter duration or high intensity workouts

Question 22

Why is milk good for recovery

Answer 22

Many natural vitamins and minerals eg calcium sodium and potassium
High in carbohydrates 5g per 100ml
High protein 3.5g per 100ml

Question 23

During respiration what is food broken down to

Answer 23

Creatine phosphate
Glycogen
Fat
Release ATP

Question 24

What are the three systems

Answer 24

ATP-PC system
Anaerobic glycolysis
Aerobic glycolysis

Question 25

ATP-PC system

Answer 25

Lasts up to 10 seconds Phospho creatine reserves are depleted quickly 100m sprint Maximum effort 1:10 ratio to replenish stores - 7 seconds effort = 70 seconds to replenish minimum

Question 26

Anaerobic glycolysis system

Answer 26

Enzymes act on glycogen turn to glucose to pyruvic acid, energy released as 2 ATP molecules. Pyruvic acid converted to lactic acid which fatigues muscles, system only lasts up to 90 seconds

Question 27

Aerobic glycolysis

Answer 27

Glycogen -> glucose -> pyruvic acid, oxygen is present so pyruvic acid is broken down completely Products: large energy released (34 ATP), CO2, H2O. Lasts over 90 seconds and lasts indefinitely

Question 28

What’s the fuel for each system

Answer 28

ATP-PC: phospho creatine Anaerobic: glycogen Aerobic: fat, protein, glycogen -> glucose

Question 29

Rest durations of three systems

Answer 29

ATP-PC: 30-300 seconds, depending work duration Anaerobic: 90-360 seconds, depending work duration Aerobic: equal or less than work ratio.

Question 30

What is a supplement

Answer 30

A manufactured product intended to supplement the diet

Question 31

Why are supplements necessary in some cases

Answer 31

Correct nutrient deficiencies Athletes undergoing weight loss Athletes who restrict food group Athletes who exclude foods due to allergies and intolerances

Question 32

What are benefits side effects and sport example of caffeine?

Answer 32

Reduced fatigue, faster reaction times, stimulates nervous system. Diuretic, insomnia, headaches, shaky hands. Games players and power/strength athletes

Question 33

What are benefits side effects and sport example of creatine?

Answer 33

Lengthen ATP-PC energy source, work at a higher intensity for longer, improves lean muscle mass. Water retention, bloating, muscle cramps, impaired kidney function with misuse. Games players

Question 34

What are benefits side effects and sport example of whey protein

Answer 34

Promote lean muscle growth, muscle repair, aids fat and weight loss. Digestive issues, constipation, bloating, stomach pains Any athlete wanting to build lean muscle mass and aid recovery