How can nutrition and recovery strategies affect performance?

According to the passage on nutritional considerations, how many large meals should be consumed before competition/performance?

• 1-2 meals

• 3-4 meals

• 5-6 meals

• None

Which of the following is recommended to eat 3-4 hours before exercise?

• Sports drink

• Liquid meals supplement

• Baked potato with milk

• Carbohydrate gel

Fill in the blank: Carbohydrate loading is the technique of loading the muscles with ______ in preparation for high intensity endurance activity of more than 90 minutes.

• glycogen

• protein

• lactic acid

• adrenaline

Which of the following is a suitable food to consume more than 1 hour before exercise?

• Sports drink

• Milkshake

• Yoghurt

• Fruit

According to the passage, what is a good indicator of adequate fluid intake before endurance competition?

• Feeling thirsty

• Clear urine

• Sweating

• Eating fruit

Which of the following is NOT recommended as a pre-performance meal according to the table?

• Baked beans on toast

• Cordial

• Pasta/rice with tomato based sauce/lean meat

• Fruit salad with yoghurt

Fill in the blank: Tapering of training for ______ days prior to competition enables glycogen stores to maximise.

• 2-4

• 6-8

• 10-12

• 14-16

What is the main aim of nutritional considerations during endurance events?

• To increase muscle mass

• To conserve muscle glycogen and maintain blood glucose levels

• To lose weight

• To reduce water intake

Fill in the blank: Carb supplementation is needed to avoid _______ depletion during endurance events.

• glycogen

• protein

• fat

• calcium

At exercise intensities above 75% of aerobic capacity, liquid carb drinks can delay glycogen depletion by 30 minutes.

• True

• False