Chapter 12 - Nutrition for Performance And Recovery

Question 0

What should occur nutritionally immediately after an event of more than 90 minutes

Answer 0

Hi - Gi foods to replenish glycogen stores

Question 1

What should occur nutritionally 1-2 hours post event

Answer 1

Post event meal. Combine carbs with protein

Question 2

Considerations when Carb loading.

Answer 2

Eat more carbs (7-10g kg/BM)
Decrease fat and fibre 
Increase water uptake
Taper off exercise
Occurs 3-4 days prior to event

Question 3

Common mistakes when carb loading.

Answer 3

Athlete may feel bloated and gain weight
Athlete may think of it as an excuse to eat anything.
Forget to taper
Eat high fat/fibre foods

Question 4

What are body glycogen stores before and after carb loading?

Answer 4

Before: 100-120mmol/kg
After: 150-200mmol/kg

Question 5

What food should be consumed 3-4 hours prior to an event?

Give an example

Answer 5

A low GI meal containing carbs.

Eg.) bread roll with lean meat filling + banana + water

Question 6

What food should be consumed 1-2 hours prior to an event?

Give an example

Answer 6

A moderate GI snack

Eg.) fruit or liquid meal supplement,

Question 7

What food should be consumed within 1 hour of the event?

Give examples.

Answer 7

High Gi, sugary foods

Eg.) Carb gel, jelly lollies

Question 8

Hydration requirements:
1 hour before:
15 minutes before:
During:
Post:

Answer 8

1 hour before: 500ml
15 minutes before: 200ml
During: 200 ml every 15 minutes
Post: 150% of weight loss

Question 10

State the percentage of the RDI for the following food fuels. Carbohydrates
Fats (triglycerides)
Protein

Answer 10

Carbohydrates: 55-60%
Fats (triglycerides); 25-30%
Protein: 10-15%

Question 11

State the gross energy (kilocalories per gram) of the following food fuels:CarbohydratesFats (triglycerides)Protein

Answer 11

Carbohydrates: 4
Fats (triglycerides): 9
Protein: 4

Question 12

How much grams of glycogen are stored as Blood glucose, liver glycogen and muscle glycogen?

Answer 12

BG LG MG TOTAL Grams: 3g. 100g. 300G 400g 1g= 16.5 kj

Question 13

Total energy intake per day kcal

Answer 13

1200-1500 kcal

Question 14

1 Cal= ? Kj

Answer 14

4.2 Kj

Question 15

Reccomended daily intake for an athlete of carbs fats and proteins

Answer 15

Carb 70%
Fat 15-25%
Protein 10-15%

Question 16

Glycogen intake per day for low intensity training program for a duration of 60-90 minutes

Answer 16

5-7g per kg BM

Question 17

Glycogen intake per day for training programs 90-120 + minutes per day

Answer 17

7-10g per kg BM

Question 18

Glycogen intake per day for extreme programs of 6-8 hours per day

Answer 18

10-12+g per kg BM

Question 19

Daily carbohydrate requirements when Carb loading

Answer 19

7-10g per kg BM

Question 20

Glycogen intake per day for average person

Answer 20

3-5g per kg BM

Question 21

How much carbs is recommended in pre event meal 1-4 hour pre event.

Answer 21

1-4g per BM

Question 22

For rapid recovery what level of Carbohydrate intake is recommended.

Answer 22

1-1.2g per kg Bm each hour for 4 hours after exercise until levels are replenished.

Question 23

Levels of Gi considered high

Answer 23

79-100

Question 24

Levels of Gi considered low.

Answer 24

0-55

Question 25

What food types must you cut down on when carb loading?

Answer 25

decrease fats decrease fibre

Question 26

what are the two vital aspects of Carb loading?

Answer 26

Increase carb intake | taper training

Question 27

Ideally how many days before the event must carb loading occur?

Answer 27

3-4 days

Question 28

What type of lipoprotein is better for the body? High-density or Low-density?Why?

Answer 28

High DensityBecause they remove cholesterol from the arterial wall and deliver it to the liver for breakdown, while Low density deposit cholesterol in the arteries.

Question 29

What are High density lipoproteins (HDL) made up of?

Answer 29

Protein 50% Lipids 20% Cholesterol 20%

Question 30

What are low density lipoproteins (LDL) made up of?

Answer 30

Cholesterol 60-80% | +alcohol, lipids, CHO

Question 31

How can you lower LDL and increase HDL?

Answer 31

regular aerobic exercise and reduce smoking?

Question 32

Protein intake for average person or someone undergoing general training in g per kg/BM?

Answer 32

1g per kg/BM

Question 33

Protein intake for endurance training in g per kg/BM?

Answer 33

1.2-1.6g per kg/BM

Question 34

Protein intake for resistance training in g per kg/BM?

Answer 34

1.2-1.7g per kg/BM

Question 35

Why is carbs combined with protein ideal for a post exercise snack?

Answer 35

Carbs + protein triggers the production of insulin which increases the uptake of amino acids in the muscle.

Question 36

Non-nutritional drawbacks of high protein diet.

Answer 36

Increased calcium excretion in urine (weaker bones) Accelerate pre existing kidney disease Excess is converted to fat Expensive (supplements)

Question 37

Nutritional drawbacks of high protein diet.

Answer 37

Increased fat intake from high protein animal foods | Displaces nutrients from other food sources

Question 38

Daily intake of protein for adolescents:

Answer 38

2 g per kg/BM

Question 39

Daily protein intake for sedentary individual:

Answer 39

.8 g per kg/BM