Nutrition

Question 1

Glycemic index

Answer 1

a figure representing the relative ability of carbohydrate food to increase the level of glucose in the blood

Question 2

HGI:

Answer 2

broken down quickly into the bloodstream for immediate use

Question 3

MGI:

Answer 3

These foods are broken down slower used 2-3 hours after eaten

Question 4

LGI:

Answer 4

Broken down slowly, stored and to be used at the appropriate time

Question 5

Rehydrate:

Answer 5

in reference to drinking water after exercise

Question 6

Replenish:

Answer 6

in reference to refilling glycogen stores

Question 7

Carbohydrate loading:

Answer 7

(glycogen storing) – consuming lots of low GI food to be used when needed

Question 8

Supplements:

Answer 8

such as iron supplements which are taken to increase abilities

Question 9

Proteins:

Answer 9

• 15-25%
• Used to produce ATP only under extreme conditions (ultra-marathon)
• Used for repairing the muscles

Question 10

Fats:

Answer 10

• 5-10%
• Secondary source of ATP
• Breaks down slower than carbohydrates (19kj)

Question 11

Carbohydrates:

Answer 11

• 65-75%
• Major primary source of energy production
• Replenish glycogen stores
• Digested and absorbed faster than fats or proteins
• Breaks down quicker (2kj)
• Substantial energy during anaerobic and aerobic exercise

Question 12

Training phase:

Answer 12

• Diet high in Carbohydrates (70%+): primary source of ATP production- stored glycogen and liver in muscles (carbohydrates are digested and absorbed faster and provide more rapid supply of energy)
• Adequate or increased protein during hard training: repair and maintenance of muscles
• Glycaemic index (High and low): store glycogen for appropriate moment
• Fluids-water: hydration and requirement of the aerobic energy system
• Carbohydrate loading: stockpile glycogen stores for competition

Question 13

Pre-competition nutrition:

Answer 13

• Emphasis on carbohydrates: primary source of ATP production-stored glycogen stores (carbohydrates are digested and absorbed faster and provide more rapid supply of energy)
• Glycaemic index (low): slow release of glucose into the blood stream for long term use
• Ensure adequate/maintain hydration levels-water: hydration and requirement of the aerobic energy system
• Minimal fat intake: Harder to absorb and break down

Question 14

Competition (during):

Answer 14

• Glycaemic index (high): Quick release into the blood stream for immediate use
• Ensure adequate fluid-water: hydration and requirement of the aerobic energy system
• Easy digestible foods: the feeling of bloating heaviness etc.

Question 15

Competition (after):

Answer 15

• Emphasis on Carbohydrates: primary source of ATP production-stored glycogen stores (carbohydrates are digested and absorbed faster and provide more rapid supply of energy)
• Glycaemic index (high): immediately to restock glycogen store and for the immediate use
• Glycaemic index (low): restock glycogen stores for future games
• Ensure adequate fluids are replaced-water: hydration and requirement of the aerobic energy system
• Protein: repair and maintenance