Hydration and Nutrition for Athletes

What type of carbohydrates should an athlete consume before a competition?

• Simple carbohydrates

• Complex carbohydrates

• Sugary snacks

• Protein bars

What is an example of a food an athlete might eat 3-4 hours before competition?

• Chocolate bar

• Dark wholemeal bread

• Ice cream

• Chips

What is carbohydrate loading intended to do?

• Increase protein levels

• Deplete glycogen stores

• Ensure glycogen stores are at their maximum

• Reduce muscle mass

Which sports benefit most from carbohydrate loading?

• Short sprints

• Long-distance running

• Weightlifting

• High jump

What is the recommended frequency for a marathon runner to hydrate during a race?

• Every 5 to 10 minutes

• Every 10 to 15 minutes

• Every 15 to 20 minutes

• Every 20 to 25 minutes

What is the recommended amount of water an athlete should drink per hour during performance?

• 500mL

• 750mL

• 1L

• 1.5L

What is a key benefit of water during performance?

• Increases sugar levels

• Delays fatigue

• Reduces muscle mass

• Increases fat storage

What is the main source of hydration recommended for optimal performance?

• Sports drinks

• Coconut water

• Water

• Energy drinks

What should athletes seek from their sports nutritionist?

• Exercise routines

• Professional advice on beverages

• Sleep schedules

• Mental health tips

What is the effect of dehydration on performance?

• Increases concentration

• Enhances performance

• Decreases concentration

• Increases energy