Diet And Nutrition

Question 1

% of carbs/fats/proteins

Answer 1

Carbs 50-60%
Fats 20-30%
Proteins 10-20%

Question 2

Two types of carbs

Answer 2

Simple carbs- quickly digested and fast energy release

Complex carbs- longer to digest and provide slower release energy

Question 3

Carbs in the body

Answer 3

Initially converted to glucose and enters blood stream to be used for energy.

Stored as glycogen in muscles and liver.

Question 4

Glycaemic index

Answer 4

The rate at which glucose(energy) is released into the bloodstream.

Question 5

2 types of GI

Answer 5

High GI (simple carbs) - provide rapid surge in blood glucose - quick release energy

Low GI (complex carbs) - absorbed slower so blood glucose levels are maintained for longer - more sustained energy.

Question 6

GI for health

Answer 6

High GI- rapid energy - energy not used stored as fat in adipose tissue. Can Cause diabetes (body intolerant to insulin)

Low GI foods - fuller for longer

Question 7

GI for performance

Answer 7

Higher GI - fast release good during and after

Low GI- slow release - 3 hours prior and 30 mins after

Both after exercise to replenish glycogen stored

Question 8

Fats

Answer 8

Provide energy for long duration, low intensity aerobic exercise

Question 9

3 types of fat

Answer 9

Saturated- too much=weight gain and health problems (CVD, diabetes, high cholesterol)

Unsaturated fats- provides energy for low intensity aerobic exercise.

Trans fats - type of saturated fats in processed food

Question 10

Two types of cholesterol

Answer 10

LDL- low density lipoprotein- can block arteries and limit blood flow

HDL- high density lipoprotein- removes LDL deposits and takes to liver for disposal.

Question 11

Fat use/storage in body

Answer 11

Stored in adipose tissue

Transport fat-soluble vitamins A, D, E, K around the body.

Question 12

Proteins

Answer 12

Promote muscle growth and repair as well as enzyme, hormone and haemoglobin production. Made from amino acids.

Question 13

About proteins in the body

Answer 13

Minor energy source when glycogen and fat depleted

If eat too much some stored as fat but rest excreted in our urine.

Question 14

Hydration? pre/during/post competition?

Answer 14

Process of maintaining the balance between water intake and water output.

Pre: 400-600 in 2 hours before
During: 100-150mil every 15-20 minutes if possible
Post: 1 litre of sweat=1 kg of body weight

Question 15

Signs of dehydration

Answer 15

Shortness of breath
Disorientation
Headache
Nausea
Not needing toilet 
Clammy/flushed skin
Feeling hot
Lack of energy/ early fatigue

Question 16

Effects of dehydration on body

Answer 16

Plasma volume reduced(blood viscosity⬆️) = slow down delivery of blood and o2= heart has to work harder = ⬆️CO ⬆️SV ⬆️HR

Less fatty acids transported for energy =⬆️ levels of lactic acid = fast fatigue.

Ability to thermoregulate is impaired.

Question 17

Energy sources: carbs

Answer 17

Glucose (15-20g in blood), glycogen (350g in muscle)(90-100g in liver)
Fuels lactic acude and aerobic energy systems
When glucogen stores full excess is stored as fat

Question 18

Energy sources: fats

Answer 18

Free fatty acids (blood), glycerol(blood), triglycerides- main energy source from fats(stored in adipose tissue)
Digested into fatty acids and glycerol.

Question 19

Fuel usage

Answer 19

ATP-PC system used first 10 seconds

Then glycogen used

Low intensity long duration - mix of fat and carbs

The higher someone’s aerobic fitness the longer they can metabolise fats, sparing glycogen.

Question 20

Pre comp good

Answer 20

Low GI 3-4 hours before to allow sustained energy

Avoid immediately prior due to slow digestion.

Question 21

During exercise

Answer 21

High GI maintain blood glucose & muscle glycogen stores

Immediate energy release

Avoid immediately prior because insulin spike can reduce availability of energy for exercise.

Question 22

Post comp

Answer 22

Promote muscle repair and replenish muscle glycogen stores.

Low and high GI carbs within 30 mins

Include protein to promote muscle repair

Question 23

Glycogen loading

Answer 23

Manipulation of diet to maximise glycogen stores and be able to work at higher intensity for longer

Question 24

Dehydration is?

Answer 24

Condition where the body contains an insufficient volume of water for normal functioning

Question 25

Dehydration occurs when

Answer 25

Prolonged activity without water especially in hot/humid environment.

Prolonged exposure to dry air

Consumption of alcohol caffeine or other diuretics.

Question 26

Factor affecting fluid loss

Answer 26

Genetics -some swear more
Body size - bigger people swear more
Fitness- fitter people sweat earlier in greater volumes
Environment- sweat more in hot/humid environment

Question 27

What’s in sports drinks

Answer 27

Carbohydrates- replace lost energy

Electrolytes- sodium, potassium, chloride, calcium, magnesium. Enhance water absorption and muscle function.

Caffeine- can improve endurance performance- become more aware and decreases perception of effort

Question 28

Isotonic drinks

Answer 28

Similar concentration of carb as in body fluid (4-8%)

Electrolytes to speed up absorption

Before, during or after

Question 29

Hypotonic drinks

Answer 29

Low levels of carb (⬇️4%)

Good for athletes without large demand of energy

Question 30

Hypertonic drinks

Answer 30

High levels of carbs (8%⬆️)
Slow absorption
Consumed with other fluids
Post exercise.

Question 31

Legal supplements

Answer 31

Enhance performance
Reduce recovery time
Limit fatigue

Whey and Casein
Creatine monohydrate
Caffeine