SF PP Sports Nutrition

Exercise and nutrition.

Smart food choices and appropriate nutrition plays an important role in peak sporting performance.

- Food fuel for energy (Carbohydrates and Fats).
- Food for building and repairing muscle tissue (Protein).
- Healthy components of unprocessed plant food, fruit and veggies (vitamins and minerals).
- Hydration (water).

Exercise and nutrition.

Our macro nutrients are carbohydrates, fats and protein.
What are some sources of each macro nutrient?
What functions do macro nutrients perform in our body?

Multiple Choice

When our body is depleted of carbohydrates (glycogen), we become more reliant on which nutrient for energy?

• Carbohyrates

• Fats

• Protein

• Fibre

Multiple Choice

A certain amount of body fat is essential to our health.
A healthy and plentiful source of fat is:

• Bacon

• Avocado

• Jelly Beans

• Apple

Multiple Choice

Muscle growth and repair requires a small amount of ________ in our diet.

• Vitamins

• Fats

• Protein

• Minerals

Exercise and nutrition.

Carbohydrates
Transported as glucose in the blood.
Stored as glycogen in the muscle and liver.

Carbohydrates are our main source of energy during exercise (but unless replenished during
exercise) only last for about 90 - 120 minutes during exhaustive exercise.

Foods high in carbohydrates can be categorised as high GI (Glycemic Index) or low GI foods.

High GI foods cause a rapid increase in our blood glucose, which is to be avoided. These foods are
usually highly processed and higher in sugar. Unless we are exhausted of carbohydrates (glycogen)
in our body, like after a marathon race. We should eat these foods less.

Low GI foods provide a slower more sustained release of glucose to our body, which is desirable.
These foods are usually fresh plant food and is a healthy source of carbohydrates for us most of the time.

Multiple Choice

How long can carbohydrates stored in our body as glycogen last,

when performing continuous exhaustive exercise?

• 10 mintues

• 90 - 120 minutes

• 600 minutes (or 10 hours)

• 2 days

Multiple Choice

Carbohydrate (glycogen stores) can be topped up during exercise?

• TRUE

• FALSE

Exercise and nutrition.

Multiple Choice

Which of the following are all foods high in protein?

• Fish, Jelly, Pasta

• Steak, Cake, Water

• Nuts, Beans, Fish

• Chicken, Popcorn, Potato

Open Ended

What is one question that you have about nutrition and food, or about athlete performance?