FNW 2/20 Nutrition and Performance in Athletes

What are the effects of poor nutrition in athletes?

• Increased muscle mass, improved endurance, better focus

• Weight loss, strength loss, chronic fatigue, joint pain, diminished performance

• Enhanced recovery, increased energy levels, improved mood

• Faster metabolism, increased appetite, better sleep

How is energy stored in muscles?

• As ATP

• As Glycogen

• As Fat

• As Protein

What is an example of a high glycemic index food?

• Brown rice

• Honey

• Lentils

• Broccoli

What is an example of a low glycemic index food?

• Corn flakes

• Potato

• Rice

• White bread

How much of our energy needs are protein when our glycogen stores are low?

• 20%

• 15%

• 10%

• 5%

Why are sports drinks needed in sports?

• To increase muscle mass

• To replace electrolytes & hydration

• To improve mental focus

• To reduce body fat

What is hyponatremia?

• High blood sugar levels

• Electrolyte imbalance causing headache, confusion, swollen hands & feet, can lead to seizure, coma, or death

• Low blood pressure

• Dehydration

When should carb loading start before an event?

• 1 day before

• 2 days before

• 3 days before

• 4 days before

How long before a game or competition should your last meal be?

• 1 hour

• 6 hours

• 9 hours

• 4 hours

What is one of the best post workout drinks and why?

• Water, because it hydrates

• Chocolate milk, because it helps replenish glycogen stores quickly

• Energy drink, because it boosts energy levels

• Coffee, because it increases alertness