Nutrition

Question 1

What is carb loading

Answer 1

a strategy used by endurance athletes to maximise the storage of glycogen in the muscles and liver

Question 2

two examples of high gi foods

Answer 2

bagels and waffles

Question 3

why is nutrition important in exercise

Answer 3

restores glycogen stores and replenishes

ensures efficient recovery from training

Question 4

when should u being carb loading

Answer 4

4 days before your event

Question 5

why is caffeine considered a diuretic

Answer 5

it causes people to lose fluids

Question 6

how does diuretics affect athletes

Answer 6

dehydration

Question 7

positives and negatives of caffeine

Answer 7

mask fatigue
release adrenaline
stimulate the CNS
speed up fuel usage
intensify muscular contractions

Question 8

positives of using sport drinks

Answer 8

enhanced levels of electrolytes
provide necessary energy source
speed up absorption & water retention in body

Question 9

what is hypotonic

Answer 9

energy in form of sugar

Question 10

hypertonic

Answer 10

refuel the body

Question 11

isotonic

Answer 11

replenishes electrolytes

Question 12

what electrolyte can assist with fluid regulation

Answer 12

carbonic acid

sodium

Question 13

what time frame after exercise are an athletes muscles the most receptive to glycogen replenishment

Answer 13

first 15 minutes

Question 14

why is nutrition after exercise important

Answer 14

speedy intake of key nutrients may help to provide recovery
help increase impact of exercise
help repair and rebuild muscles

Question 15

symptoms of dehydration

Answer 15

extreme thirst, dry mouth

Question 16

symptoms of heat exhaustion

Answer 16

confusion, dizziness

Question 17

symptoms of heat stroke

Answer 17

high body temp, rapid breathing

Question 18

two benefits of carb gel

Answer 18

replenished electrolytes

increased energy

Question 19

role of protein in post exercise nutrition

Answer 19

important for muscle contraction and repair
way to develop and maintain skeletal muscle
promote glycogen resynthesis

Question 20

3-4 hrs before exercise meals

Answer 20

crumpets, baked beans, breakfast cereal

Question 21

1-2 hrs before exercise meals

Answer 21

milkshake/smoothie, yogurt, sports bar

Question 22

less than 1hr foods before exercise

Answer 22

carbohydrate gel, jelly lollies, cordial

Question 23

fluid replacement info

Answer 23

thirst is not a good indicator of fluid needs
drink half a glass of water every 15mins before & after exercise
cold drinks are absorbed quicker
plain water best drink of all
salt tablets never required
when finished event replace fluids lost

Question 24

What is carb loading

Answer 24

a strategy used by endurance athletes to maximise the storage of glycogen in the muscles and liver

Question 25

two examples of high gi foods

Answer 25

bagels and waffles

Question 26

why is nutrition important in exercise

Answer 26

restores glycogen stores and replenishes | ensures efficient recovery from training

Question 27

when should u being carb loading

Answer 27

4 days before your event

Question 28

why is caffeine considered a diuretic

Answer 28

it causes people to lose fluids

Question 29

how does diuretics affect athletes

Answer 29

dehydration

Question 30

positives and negatives of caffeine

Answer 30

``` mask fatigue release adrenaline stimulate the CNS speed up fuel usage intensify muscular contractions ```

Question 31

positives of using sport drinks

Answer 31

enhanced levels of electrolytes provide necessary energy source speed up absorption & water retention in body

Question 32

what is hypotonic

Answer 32

energy in form of sugar

Question 33

hypertonic

Answer 33

refuel the body

Question 34

isotonic

Answer 34

replenishes electrolytes

Question 35

what electrolyte can assist with fluid regulation

Answer 35

carbonic acid | sodium

Question 36

what time frame after exercise are an athletes muscles the most receptive to glycogen replenishment

Answer 36

first 15 minutes

Question 37

why is nutrition after exercise important

Answer 37

speedy intake of key nutrients may help to provide recovery help increase impact of exercise help repair and rebuild muscles

Question 38

symptoms of dehydration

Answer 38

extreme thirst, dry mouth

Question 39

symptoms of heat exhaustion

Answer 39

confusion, dizziness

Question 40

symptoms of heat stroke

Answer 40

high body temp, rapid breathing

Question 41

two benefits of carb gel

Answer 41

replenished electrolytes | increased energy

Question 42

role of protein in post exercise nutrition

Answer 42

important for muscle contraction and repair way to develop and maintain skeletal muscle promote glycogen resynthesis

Question 43

3-4 hrs before exercise meals

Answer 43

crumpets, baked beans, breakfast cereal

Question 44

1-2 hrs before exercise meals

Answer 44

milkshake/smoothie, yogurt, sports bar

Question 45

less than 1hr foods before exercise

Answer 45

carbohydrate gel, jelly lollies, cordial

Question 46

fluid replacement info

Answer 46

thirst is not a good indicator of fluid needs drink half a glass of water every 15mins before & after exercise cold drinks are absorbed quicker plain water best drink of all salt tablets never required when finished event replace fluids lost