Nutrition
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Define ‘nutrient’.
A substance that provides nourishment essential for the maintenance of life and for growth.
How long do carbohydrates last?
90 minutes of exercise
Give one reason why athletes should cut back on the fat.
Because fats take over the carbohydrates.
What do athletes use protein for?
For repair and growth.
What are some effects of alcohol intake on an athlete’s performance?
Dehydration, and it can affect recovery and healing.
When should athletes take in fluids?
Before, during and after trainings
How is sodium replaced when lost?
Through fluids, such as water and sport/electrolyte drinks
How are electrolytes lost from the body?
Through bodily fluids, eg. sweat, spit
How can athletes ensure their vitamin intake is suitable for their needs?
By having a variety of foods and a balanced and healthy diet
Why should athletes avoid fast foods?
It is high in fats and takes over carbohydrates.
Define ‘carbohydrate loading’.
3-4 days before event the athlete will cut down on training and more carbohydrates than usual are consumed, to ensure blood and liver glycogen stores are high for the later event
What events is carbohydrate loading used for?
• used for demanding sports, ultra endurance sports, long duration sports
Give examples of low GI and high GI foods.
Low GI- brown rice, grain bread High GI- white bread, potatoes
Give two reasons why nutrition is important in regards to exercise.
• repair • restores glycogen stores • provides athlete with energy • ability to enhance their performance, and achieve their best
When should you begin carbohydrate loading?
3-4 days before the event
“Caffeine in considered a diuretic”. What does this mean? How does this affect the athlete?
This means that caffeine is a drug that increases the production of urine. This can affect the athlete as it can cause: • dehydration • weight loss
Give examples of negative and positive effects of caffeine on athletes.
Negative • increased urine production (fluid loss) • increased heart rate • dehydration Positive • improvement in sporting performance • makes athlete alerts and energised
State the positives of using sports drinks.
• rehydration • contains water, carbohydrates, and electrolytes • speeds up absorption • quick energy
Explain the difference between hypertonic, hypotonic and isotonic drinks.
Hypotonic- higher solution concentration and less water Hypertonic- less solution concentration, and more water Isotonic- solution concentration and water concentration are equal
Name one electrolyte that assists with fluid reduction.
Potassium (or calcium, or sodium).
What time frame after exercise are an athletes muscles the most receptive to glycogen replenishment?
First 30 mins after intense training
Give three reasons why nutrition after exercise is important.
It is important as it helps you; • recover • rehydrate • refuel (energy) • improve future performance
State two symptoms of dehydration.
• extreme thirst • dry mouth • little urination
Give two symptoms of exhaustion.
• sore or aching muscles - slow reflexes and responses