nutrition

• what is the role of carbohydrates in exercise and what are its sources

  the primary energy source for high-intensity exercise

  stored in the muscles and liver as glycogen which is rapidly broken down into glucose for energy

  • whole grains, fruits, vegetables and legumes
• what is the role of fibre in exercise and what are its sources

  aids digestion and helps regulate blood sugar levels

  • whole grains, fruits, vegetables, nuts and seeds
• what is the role of fats in exercise and what are its sources

  an important source for low to moderate intensity exercise

  they provide essential fatty acids for hormone production and cell function

  • avocados, nuts, seeds, olive oil and fatty fish
• why do we avoid trans fats

  they negatively impact heart health
• why do we limit our intake of saturated fats

  they can raise cholesterol levels
• what is cholesterol 


  a waxy substances found in animal products
• what are the 2 types of cholesterol

  LDL - "bad" cholesterol, can build up in arteries

  HDL - "good" cholesterol, helps remove LDL from the blood
• what is the role of protein in exercise and what are its sources 


  essential for muscle growth

  • lean meats, poultry, fish, dairy, beans and lentils
• what is the role of vitamins and minerals in exercise

  play vital roles in energy production, immune function, and overall health
• what are the main vitamins and minerals

  vitamin C - supports immune function and collagen production

  B vitamins - involved in energy metabolism

  vitamin B12 - crucial for red blood cell production

  sodium - helps regulate fluid balance

  iron - essential for oxygen transport

  calcium - important for bone health and muscle function
• why is proper hydration important

  water regulates body temperature, transports nutrients, and lubricates joints
• what can dehydration cause 


  impair performance, increase fatigue, and increase the risk of heat illness
• what are the hydration guidelines

  before exercise - drink 500ml of fluid 2-3 hours before exercise and an additional 200-300ml 10-20 minutes before

  during exercise - drink 150-350ml every 15-20 minutes. the amount may vary depending on the intensity and environmental conditions

  after exercise - drink 1.5 times the amount of weight lost during exercise to replace fluids and electrolytes
• what is carbohydrate loading, who would use it and what are the drawbacks

  what - increasing carbohydrate intake in the days leading up to endurance events to maximise glycogen stores

  who - endurance athletes (marathon runners, cyclists)

  drawbacks - may cause bloating and discomfort
• what is creatine, who would use it and what are the drawbacks

  what - a naturally occurring compound that helps regenerate ATP (the energy currency of cells) during high-intensity exercise

  who - strength and power athletes

  drawbacks - may cause weight gain and gastrointestinal issues
• what is sodium bicarbonate, who would use it and what are the drawbacks

  what - a buffer that helps neutralise lactic acid buildup during high-intensity exercise

  who - sprinters, middle-distance runners

  drawbacks - can cause gastrointestinal upset
• what is caffeine, who would use it and what are the drawbacks

  what - a stimulant that can improve alertness, focus, and endurance

  who - various athletes for a performance boost

  drawbacks - may cause anxiety, insomnia, and dependence