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Questions and Answers
Drinking large amounts of fluid in one go is a good hydration strategy.
Drinking large amounts of fluid in one go is a good hydration strategy.
False
You should rely on your thirst mechanism to determine when to drink.
You should rely on your thirst mechanism to determine when to drink.
False
The American College of Sports Medicine recommends drinking 1-2 glasses of water during the 2–3 hours before you workout.
The American College of Sports Medicine recommends drinking 1-2 glasses of water during the 2–3 hours before you workout.
False
You only need to drink something during exercise if you are exercising for more than 60 minutes.
You only need to drink something during exercise if you are exercising for more than 60 minutes.
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Carbohydrate ingestion during exercise lasting 60 min or longer has been shown to decrease exercise performance.
Carbohydrate ingestion during exercise lasting 60 min or longer has been shown to decrease exercise performance.
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Ingesting carbohydrate throughout exercise has been shown to worsen performance.
Ingesting carbohydrate throughout exercise has been shown to worsen performance.
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The faster you refuel after exercise, the faster your body will recover.
The faster you refuel after exercise, the faster your body will recover.
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Any workout will increase your stores of glycogen.
Any workout will increase your stores of glycogen.
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The aim after exercise is to deplete the fuel stores and break down muscle tissue further.
The aim after exercise is to deplete the fuel stores and break down muscle tissue further.
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Exercise does not require additional hydration if you are exercising in hot weather.
Exercise does not require additional hydration if you are exercising in hot weather.
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What is food?
What is food?
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What is nutrition?
What is nutrition?
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What do nutrients provide in the body?
What do nutrients provide in the body?
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What are macronutrients?
What are macronutrients?
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What are micronutrients?
What are micronutrients?
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Why is nutrition important in exercise?
Why is nutrition important in exercise?
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What is sports nutrition?
What is sports nutrition?
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What is the focus of sports nutrition?
What is the focus of sports nutrition?
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Why do we need to eat?
Why do we need to eat?
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What is the relationship between food and nutrition?
What is the relationship between food and nutrition?
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Study Notes
What is Food and Nutrition?
- Food is anything that we eat and nourishes our body.
- Food contains substances that perform important functions in our body.
- Nutrition is the scientific way of eating, studying the interactions between living organisms and food.
Physiological Functions of Food
- Provides energy
- Builds and repairs body tissues
- Regulates body processes
- Protects against diseases
Types of Nutrients
- Macronutrients: carbohydrates, proteins, fats, and water
- Micronutrients: vitamins and minerals
- Vitamins:
- Fat-soluble: vitamins A, D, E, and K
- Water-soluble: B vitamins and vitamin C
- Minerals:
- Macro minerals: calcium, phosphorus, magnesium, sodium, potassium, chloride, and sulfur
- Micro minerals (trace minerals): iron, manganese, and molybdenum
Nutrition and Physical Performance
- A well-planned eating strategy supports training programs and promotes efficient recovery
- Nutrition affects performance, and everyone has different nutritional needs
- Athletes require more calories, protein, or vitamins than others, and each sport has unique nutritional demands
Nutrition before Training Exercise
- Pre-workout meal stabilizes blood sugar levels, staves off hunger, and minimizes the risk of problems
- Timing of pre-exercise meal is important, aim to eat 2-4 hours before a workout
- Eat 1-2 g of carbohydrates per kg of body weight, or 400-600 calories for a 70 kg person
- Don't eat a big meal just before a workout, and aim to have a meal 2-4 hours before
Hydration before Exercise
- Aim to drink at least 8 glasses of water daily, and more in hot weather or workout days
- Drink before you get thirsty, and avoid loading up with fluid just before a workout
- Drink little and often, rather than large amounts at once
Nutrition during Exercise
- Drink something during exercise lasting longer than 30 minutes
- Take carbohydrates in liquid form during exercise lasting 60 minutes or longer
- Carbohydrate ingestion during exercise improves performance and maintains high plasma glucose levels
Nutrition after Exercise
- Refuel as soon as possible after exercise to rebuild fuel stores and repair damaged muscle fibers
- Aim to rebuild fuel stores and repair damaged muscle fibers within 30-60 minutes after exercise
Basal Metabolic Rate (BMR)
- BMR is the number of calories burned at rest to maintain basic bodily functions.
- It accounts for 60-75% of daily calories burned.
- Factors that influence BMR include age, nutrition, and activities.
Calculating BMR
- For females: BMR = Wt (kg) x 0.9 kcals/hour x 24 ≈ 22
- For males: BMR = Wt (kg) x 1 kcal/hour x 24 = 24
Physical Activity Level (PAL)
- PAL is the ratio of overall daily energy expenditure to BMR, measuring lifestyle activity.
- PAL values range from 1.2 (mostly inactive) to 1.9 (very active).
Daily Calorie Needs
- Multiply BMR by PAL to calculate daily calorie needs.
- Eating fewer calories leads to weight loss, while eating more leads to weight gain.
Carbohydrates
- Carbohydrates are made up of carbon, hydrogen, and oxygen (CHO).
- They provide energy and are found in both plant and animal sources.
Proteins
- Proteins are the building blocks for new tissues and repair of body cells.
- They are found in both plant and animal sources and provide amino acids.
- Proteins help in building and repairing muscle tissue, and work with carbs to boost recovery after exercise.
- Athletes have higher protein requirements than non-active people.
Fats
- Fats are energy-containing nutrients found in food.
- They are essential for optimal health, making up part of cell membranes and providing energy for exercise.
- Fats are stored in adipose tissue in the form of triglycerides.
Nutrition
- Nutrition is the scientific study of eating and how food affects the body.
- It focuses on how nutrients contribute to the fuel supply needed by the body to perform exercise.
- Sports nutrition is the practical science of hydrating and fueling before, during, and after exercise.
Nutrients
- Nutrients are chemical substances in food that provide a needed function in the body.
- There are two main types of nutrients: macronutrients (carbohydrates, proteins, fats, and water) and micronutrients (present in small quantities but essential for the body).
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Description
Learn about the basics of food and nutrition, including what constitutes food, its physiological functions, and the importance of nutrition. This quiz covers the fundamental concepts of food and nutrition.
