PE - EP diet and nutrition

• What percentage of daily intake should carbohydrates comprise?

  50-60%
• What is the main energy source in the diet?

  Carbohydrates
• How do simple carbohydrates differ from complex carbohydrates?

  Simple carbs are quick release, complex are slow
• What happens to carbohydrates in the body?

  Converted to glucose, used or stored as glycogen
• Where is glycogen stored in the body?

  Liver or muscles
• What percentage of daily intake should fats comprise?

  20-30%
• When are fats primarily used for energy?

  During long duration, low intensity aerobic exercise
• How are fats stored in the body?

  As adipose tissue
• What role do fats play in vitamin transport?

  They transport fat-soluble vitamins ADE&K
• What is the role of high-density lipoprotein (HDL)?

  It is considered good cholesterol
• What is the effect of low-density lipoprotein (LDL) on the body?

  It can block arteries
• What percentage of daily intake should proteins comprise?

  10-20%
• What are the primary functions of proteins in the body?

  Muscle growth, repair, and enzyme production
• What minor role do amino acids play in nutrition?

  They form a minor energy source
• What happens to excess amino acids in the body?

  Stored as fat or released in urine
• What does Vitamin A help strengthen?

  Skin, bones, teeth, hair, vision
• How does Vitamin D assist the body?

  It helps calcium absorption
• What are the sources of Vitamin D?

  Sun, oily fish, and dairy
• What does iron help produce in the body?

  Haemoglobin
• What is the role of calcium in the body?

  Bone and tooth formation, heart function
• What is the effect of carbohydrates on energy metabolism?

  They require 15% less oxygen
• Why do fats take longer to release energy?

  Due to their long chain structure
• What is the maximum percentage of fuel that fats provide at rest?

  60%
• How long does phosphocreatine last during exercise?

  10-12 seconds
• What fuels anaerobic exercise after phosphocreatine?

  Glycogen
• What are the main functions of vitamins and minerals in nutrition?

  • Vitamins: Support various bodily functions
  • Minerals: Essential for bone health and oxygen transport
• Compare the energy release times of carbohydrates and fats.

  • Carbohydrates: 15% less oxygen needed
  • Fats: 20 minutes to release energy
• What does the glycaemic index measure?

  The rate glucose is released into the bloodstream
• Why do low GI foods help you feel full for longer?

  They are released slowly into the bloodstream
• What happens if you consume too much high GI food?

  It is stored as fat
• What role does insulin play in the body?

  It controls sugar levels in the blood
• What can happen if the body becomes tolerant to insulin?

  It can lead to type 2 diabetes
• What is the average daily caloric intake for women?

  1800 kcal
• What is the average daily caloric intake for men?

  2000 kcal
• How much water should be consumed prior to competition?

  4-7 litres in 24 hours
• How much water should be consumed 2-3 hours before competition?

  2 litres
• Why is it important to limit bloating before competition?

  To enhance performance and comfort
• How should hydration be managed during exercise lasting over 90 minutes?

  Small amounts at regular intervals
• What type of drinks can be beneficial during prolonged exercise?

  Energy drinks
• What do sports drinks help maintain during exercise?

  Glycogen and electrolytes