Sports Nutrition

Question 1

a food source of carbohydrates

Answer 1

Pasta, bread, cereals and starch foods

Question 2

a food source of fats

Answer 2

Cheese, nuts, avocados and salmon

Question 3

a food source of protein

Answer 3

Eggs, fish, meats, tofu and beans

Question 4

a food source of fibre

Answer 4

beans, nuts, grains, pulses and nuts

Question 5

a food source of iron

Answer 5

seafoods, dark leafy vegetables, beans and red meats

Question 6

a food source of vitamin A

Answer 6

sweet potatoes, carrots, dark leafy greens

Question 7

a food source of vitamin C

Answer 7

citrus fruits such as lemons, acerola berries, camu berries, red peppers

Question 8

function of carbohydrates

Answer 8

provides the body with energy as its the body main fuel source.

Question 9

function of fats

Answer 9

fats are there to back up energy when theres no carbs available

Question 10

function of proteins

Answer 10

is there for muscle growth, repair and replenishment

Question 11

function of fibre

Answer 11

non-digestible but is there to sustain a healthy gut.

Question 12

function of iron

Answer 12

is there to help create red blood cells and to clear detoxify the blood.

Question 13

function of vitamin A

Answer 13

helps maintain healthy teeth, skeletal, soft tissue, mucous membranes, and skin.

Question 14

function of vitamin C

Answer 14

helps maintain a healthy liver and digestive system, helps growth and repair of all these parts of the body and helps produce skin collagen

Question 15

how many Kilojoules are in a calorie?

Answer 15

there are 4.184 or 4.2 kilojoules in a single calorie

Question 16

what is the glycemic index?

Answer 16

The Glycemic Index (GI) is a relative ranking of carbohydrate in foods according to how they affect blood glucose levels.

Question 17

Examples of high GI foods

Answer 17

potatoes, white bread and short-grain rice.

Question 18

Examples of medium GI foods

Answer 18

orange juice, honey, basmati rice and wholemeal bread

Question 19

Examples of low GI foods

Answer 19

soy products, beans, fruit, milk, pasta, grainy bread, porridge and lentils

Question 20

How is an athletes diet determined

Answer 20

It all depends on training, age, sex, body size, the sport played, and the environment for training and competition

Question 21

for most sports people the recommended intake of carbohydrates, fats and proteins

Answer 21

Carbohydrates 55-60%
Fats 25-30%
Proteins 10-15%

Question 22

why is nutrition important for athletes ?

Answer 22

Nutrition is important as it should incorporate a total kilojoule intake that will maintain an ideal body weight. If they have too much there will be left overs which could turn into fat and if they don’t have enough there stores will get depleted. Both of these will negatively impact their performance

Question 23

What is the purpose of pre-exercise nutrition

Answer 23

the purpose of a pre nutrition meals is to ensure that glycogen stores are topped up for the activity/event. It also assists in ensuring adequate hydration proir to competition

Question 24

What is the guidelines for pre-exercise nutrition

Answer 24

• high in complex carbohydrates (low GI)
• low in fat
• low in sugars
• foods you enjoy and feel comfortable with eating tp ensure that you don’t feel unsettled/unwell
• drink approximately 150ml of fluid every 15mins in the two hours prior to competition

Question 25

when is it recommended to eat pre game meals

Answer 25

2-4 hours

Question 26

examples of meals

Answer 26

porridge and reduced fat milk Baked beans on toast Pasta with a low fat tomato based sauce

Question 27

what is carbo loading?

Answer 27

is a technique which was developed in 1960 by the Swedish and is used by athletes competing in ultra-endurance events.

Question 28

What is the process involved in carbo loading

Answer 28

carob loading begins in the week prior to competition. The athlete will gradually cut down on training and at the same time keep to their normal diet so only enough carbohydrate is eaten to ensure muscle glycogen levels are kept steady. 3-4 days event the training is reduced at the same time high levels of carbohydrates are consumed (80-85% of kilojoule intake)

Question 29

examples of carbo loading

Answer 29

``` 2 cups of whole meals pasta 1 cups tomato puree 1 cup of boiled rice dessert 3 slices of wholemeal bread 1 cup of orange juice ```

Question 30

when should carbo loading be used

Answer 30

for ultra endurance events

Question 31

when should carbo loading not be used

Answer 31

team sports as its impractical as they normal have weekly games as well as trains so any extra cabs used

Question 32

what should be consumed during short duration event? why?

Answer 32

for short duration glycogen levels should be sufficed and fluid replacement should be the main concern. Water and/or sports drink should be consumed

Question 33

what should be consumed during long 90+ mins duration event? why?

Answer 33

athletes may benefit from consuming some CHO and fluid in oder to refuel the body. again sports drink, CHO gel, easy-to-eat-food bars, sugar confectionery

Question 34

What is post-exercise nutrition?

Answer 34

post-exercise nutrition is foods that real the muscular stores of glycogen as they become depleted at the completion of strenuous exercise,

Question 35

when and how should post-exercise nutrition be used?

Answer 35

during the following 2 hours after exercise. 50-80g of CHO (high GI) and also some protein for muscle growth

Question 36

what are the effects of dehydration???

Answer 36

dehydeation causes decreased blood flow to the mucles causing fatigue hence why it is important to be hydrated prior to the event.

Question 37

how does dehydration occurs???

Answer 37

muscles create heat as they contract so the blood vessels towards the skin vasoldilate so that the heat produced by the muscles is carried to the skin where it is evaporated into the environment through sweat cooling the body down

Question 38

how can dehydration be avoided???

Answer 38

drink more boiiiiiiii. it is not unusual to loose up to one hour. aprox one letter as soon as possible after commotion

Question 39

what are the three different types of sports drinks???

Answer 39

- isotonic - hypertonic - Vicky!!!!! - hypotonic

Question 40

what is the concentration of sugar and salt in isotonic energy drinks

Answer 40

- contain similar concentration of salt and sugar as the human body

Question 41

what is the concentration of sugar and salt in hypertonic energy drinks

Answer 41

- contain a high concentrate of sugar and salt the the human body.

Question 42

what is the concentration of sugar and salt in hypotonic energy drinks

Answer 42

- contain a lower concentrate of salt and sugar than in the human body

Question 43

when should hypertonic drinks be consumed and why?

Answer 43

- only consumed post-workout to supplement daily CHO intake and top-up glycogen. - can be taken during ultra endurance/ distance events to meet the high energy demands, but must be used in conjunction with isotonic drinks to replace lost fluids - not normally used as you down need that much glycogen and your sugar levels are heightened (causing hyperglycaemia) and any extras will be stored as fat

Question 44

Examples of hypotonic drinks

Answer 44

- examples anything "light" like Gatorade G2 or Powerade zero

Question 45

examples of hypertonic drinks

Answer 45

- Examples: High carb or high energy or high calorie "endurance" or "performance"

Question 46

when and why should hypotonic drinks be consumed?

Answer 46

- quickly replaces fluids lost duet sweating - suitable for athletes who require fluid without a carbohydrate boost, and can be had at anytime as they are "watered down"

Question 47

when and why should isotonic drinks be consumed?

Answer 47

- quickly replaces fluid lost through sweating and supplies a CHO boost - the preferred choice of most athletes (middle to long distance running and team sports) - they replace glycogen

Question 48

examples of isotonic drinks

Answer 48

- examples gatorade or Powerade