Exercise Science/Sports Medicine s1

Exercise Science/Sports Medicine

Unit 5 – SPORTS NUTRITION Meal Planning worksheet

Name______Period______

1. Name 4 functions of pre-game meals.

2. The most important nutrient component in pre-game meals is ______.

3. Describe the type of carbohydrate that should be eaten as part of a pre-game meal and give 3 examples.

4. Why should high fat foods be avoided prior to exercising?

5. Provide the proper time in which the following sized meals should be eaten before engaging in activity: Large meals ______

Small meals ______

Snacking ______

6. How can eating the improper food prior to exercising effect performance?

7. Explain the phases of Carbohydrate Loading and how they should be carried out including the types of foods that should be eaten and the exercise intensities that should accompany them.

8. What types of sports will Carbohydrate Loading most likely benefit?

9. What are the side effects of Carbohydrate Loading?

Unit FIVE – Sports Nutrition 1 Utah State Office of Education Exercise Science/Sports Medicine

10. What is the recommendation for recovery carbohydrates (those eaten after activity) and what is the recommendation for the following 3 hours?

11. How long after exercise should food be eaten? Why?

12. Why is glucose better than fructose in a post-game meal?

13. What are the most effective carbohydrates in terms of glycemic index to be eaten after exercise in order to replenish glycogen stores? Why?

14. What is the recommended amount of protein to be eaten after exercise?

15. Protein eaten along with ______is recommended.

Unit5 – SPORTS NUTRITION Meal Planning worksheet - KEY

1. Name 4 functions of pre-game meals. To help prevent hypoglycemia (low blood sugar), with its symptoms of light- headedness, needless fatigue, blurred vision, and indecisiveness – all of which can interfere with performance.

To help settle the stomach, absorb some of the gastric juices, and decrease hunger.

To fuel muscles, both with food eaten in advance that is stored as glycogen, and with food eaten within an hour.

To pacify the mind with the knowledge that the body is well fueled.

2. The most important nutrient component in pre-game meals is _carbohydrate_.

3. Describe the type of carbohydrate that should be eaten as part of a pre-game meal and give 3 examples. Carbohydrates which slowly enter the bloodstream as they are digested (low glycemic index) such as rice, pasta, yogurt, oatmeal, bean soup, lentils, apples, or bananas should be eaten.

4. Why should high fat foods be avoided prior to exercising? They slow gastric emptying

5. Provide the proper time in which the following sized meals should be eaten before engaging in activity: Large meals _3-4______

Small meals _2-3______

Snacking __1-2______

6. How can eating the improper food prior to exercising effect performance? Exercise increases blood flow to working muscles and away from digestive organs. This can cause stomach irritation if a large meal is eaten just prior to exercise

7. Explain the phases of Carbohydrate Loading and how they should be carried out including the types of foods that should be eaten and the exercise intensities that should accompany them. Phase 1- The “Depletion Phase” 1. The athlete participates in 3 days of high intensity training to deplete glycogen stores 2. Carbohydrate intake during this phase should be 5g/kg/day 3. This is the minimum amount recommended to athletes in training

4. The first day should be 90 minutes of intense training (at 70% of VO2max) 5. Followed by 2 days of 40 minutes of intense training

Phase 2- The “Repletion Phase” 6. Intensity of training is tapered over the next 3 days 7. Carbohydrate intake increases to 10g/kg/day 8. This is followed by 1 day of rest

8. What types of sports will Carbohydrate Loading most likely benefit? Long-distance runners, swimmers, bicyclists, and cross-country skiers Soccer, lacrosse, and ice hockey, as well as tournament sports such as tennis.

9. What are the side effects of Carbohydrate Loading? Carbohydrates are stored with water which will cause the athlete to gain weight and may cause a feeling of blotting.

10. What is the recommendation for recovery carbohydrates (those eaten after activity) and what is the recommendation for the following 3 hours?

1.5g/kg body weight

11. How long after exercise should food be eaten? Why? As soon as possible and ideally within 15 min. This is when the enzymes for glycogen stores are the most active.

12. Why is glucose better than fructose in a post-game meal? Fructose does not result in glycogen synthesis rates that are as high as those with glucose

13. What are the most effective carbohydrates in terms of glycemic index to be eaten after exercise in order to replenish glycogen stores? Why? Those with a high glycemic index. They are most effective is resynthesis of glycogen.

14. What is the recommended amount of protein to be eaten after exercise?

.1g/kg body weight

15. Protein eaten along with _Carboydrate____is recommended.

Unit FIVE – Sports Nutrition 4 Utah State Office of Education