Building a diet plan Quiz 1. If you you train hard, hard, you you can eat all all the bad foods foods you like like and yet yet stay healthy healthy o
False
2. The calories calories in sugar are are called called ‘empty’ ‘empty’ because because don’t don’t provide provide you ith any nutrients nutrients o
True
!. "our "our vitality vitality depends depends upon upon a careful careful balance balance of at least# least# o
$% nutrients
&. 'hich 'hich of the the follo folloing ing is is an essen essentia tiall fat( fat( o
)inoleic acid
$. *efore *efore foods can can give you energy energy and stamina, stamina, hundreds hundreds of of chemical chemical reactions reactions must must take place, involving# o
2+ vitamins vitamins and minerals
. If you you ant ant to eat eat health healthier ier,, try try -T to# o
/at more processed meat such as sausages
0. 'hich of the the folloin folloing g is not a ..3.4. ..3.4. food( o
omple5 carbohydrates
+. "our "our diet diet on’t on’t affec affectt your your athletic athletic perfor performance mance o
False
6. 3ll athlete athletess should should aim to consume consume the the same same amount amount of protein protein o
False
1%. /nergy /nergy availability availability is# o
7ietary intake minus energy e5pended during e5ercise
11. If you significantly reduce reduce your total caloric intake during hard periods of training, you you ill# o
Increase your risk of in8ury
12. "ou "ou can calculate ho many calories you you need daily from your body eight and physical physical activity
o
True
1!. The number of calories you you burn at rest to keep your heart beating and lungs breathing is called# o
*9
1&. To estimate your basal metabolic metabolic rate, you can multiply your your body eight in kilograms by# o
22 calories if you you are female and 2& calories if you you are male
1$. The number of calories you you burn during a orkout isn’t connected to your body eight o
False
1. To calculate your daily caloric needs you need to# o
9ultiply your *9 *9 by your physical activity level level
10. If you eat more calories calories than needed, needed, you ill# o
:ain eight
1+. *9 calculations take take into account your your body eight and gender o
True
16. The International lympic lympic ommittee is not competent to provide nutritional guidance for athletes o
False
2%. 3 0! kg athlete ould e5pend appro5imately ho many many calories per hour of simming( simming( o
&2!
21. 3 61 kg footballer ould e5pend appro5imately ho many many calories in the first first half of the match( ; o
$%%
22. The basal metabolic rate of a $+ kg female athlete is appro5imately# o
1,20
2!. The physical activity level =uotient for an athlete that trains trains intensively every day is# o
1.0
2&. The daily caloric needs for a male sprinter that eighs 0+kg and trains hard from 9onday to ?unday is# o
!,1+2
Analysing food journals Quiz 1. The most accurate method to record your client’s dietary intake is: o
A daily food diary
2. A 24-hour food recall is the most common techniue for assessing food intake o
True
!. "f you decide to use the 24-hour food recall method to monitor your client’s car# loading diet$ you should o#tain se%eral 24-hour recalls &ithin a &eek o
True
4. The #ene't of a food freuency uestionnaire is that it itemises the intake on a s(eci'c day o
)alse
*. A +-day food diary could #e a decei%ing method as it includes &hat you eat and drink o%er the &eekend o
)alse
,. The maimum recommended amount of caeine is !//mg (er day$ &hich is a#out , cu(s of tea o
True
+. The 0at ell late is a (ictorial re(resentation of food guidelines for the general (u#lic and not necessarily a((lica#le to athletes o
True
3. The Training )ood yramid is a((ro(riate for clients &ho eercise at least: o
* hours a &eek
. 5uring a (o&er and strength training session: o
ater is (referred o%er s(orts drinks
1/.6ost car#ohydrates in a training diet should ideally come from: o
holegrain foods$ legumes and (otatoes
11.The oils found in nuts$ seeds and coconut oil may im(ro%e endurance o
True
12."f you are on a training diet$ you should ha%e (lenty of %egeta#les$ ideally:
o
! to * (ortions daily
1!."n a training diet$ a (ortion of fruit is a#out the size of 2 tennis #alls o
)alse
14."n a training diet$ the 7fats and seeds8 grou( includes fat from dairy and meat o
)alse
1*."f you eercise e%ery day$ 2 medium cu(s of milk and 2 small (ots of yogurt &ould hel( meet your calcium reuirements o
True
1,.9eans$ lentils$ dairy and (rotein shakes should #e counted to&ards your daily (rotein target o
True
1+.(orts drinks and energy #ars don’t count as o(tional calories in the Training )ood yramid o
)alse
13."f you train daily$ you should drink 1 or 2 litres of ;uids a day and add at least: o
4//ml (er hour of eercise
How the body stores fuel and fat Quiz 1. n average, 1 gram of carbohydrate has# & calories
o
n average, a 0% kg healthy male stores about ho many calories in their muscles( •
!
%$•
1,2%%
•
2&,%%%
•
%
•
The sum of all of these numbers
If you look at the bottom ro of the Fuel Type and /nergy 3vailability Table, you ill see the calorie values for each type of fuel stored in muscle, as follos# :lycogen 1,2%% calories@ Fat !$% calories@ 4rotein 2&,%%% calories. ?o the total calories from all three fuel sources ;1,2%% !$% 2&,%%% A 2$,$%%> is the appro5imate amount of calories stored in the muscles of a 0% kg average male.
Fat is the most concentrated form of energy, providing the body ith# •
1%% grams of beef mince has !!2 calories and contains !% grams of fat, hich means that# •
&%% grams in muscles and 1%% grams in the liver
:lycogen in the liver helps maintain your blood glucose levels during prolonged e5ercise •
True
The glycogen storage capacity in an athlete can amount to# •
20% calories come from fat
?teamed cod fish typically provides more protein and less fat than beef mince •
9ore than tice the calories in carbohydrate or protein
True
If you build more muscle, it doesn’t mean that you can store more glycogen •
False
)oBcarb diets make you lose a lot of ater eight in the first fe days because of glycogen storage depletion •
The body stores glucose rather than glycogen in muscles •
True
False
?mall amounts of glucose are present in the blood and brain to keep you functioning •
True
3round !%% to &%% grams of fat is stored in your muscles Incorrect •
n average, a 0%kg healthy male stores about ho many calories of glycogen in their body( •
False
If you cycle fast for about & hours, your body on’t absorb more than %g of carbs per hour •
False
There’s limitless supply of glycogen in the body •
True
7uring e5ercise, you can’t get fuel from the protein in your muscles •
False
3 typical professional footballer has about + to 1+C body fat •
True
The body fat percentage of a male elite runner is typically about + to 1+C •
Fit
3 male ith a body fat percentage of over 2$C is considered obese •
1,%%
3 female ith a body fat percentage of 21C to 2&C is considered# •
True
False
Tuna has more mega ! than salmon •
False
Fla5seed oil has less mega ! than cod liver oil •
False
arbohydrate re=uirements are no e5pressed as a percentage of your total caloric intake ;rather than grams per kilogram of body eight> •
The amount of carbohydrates that you need is based e5clusively on your body siDe •
False
False
arbs are stored as glycogen in the body but released and used as glucose •
True
In events of about 1 hour, a carbohydrate mouth rinse improves performance, even hen you don’t sallo it •
True
3n untrained person at the start of an e5ercise programme needs more protein than a sedentary person •
True
"ou can enhance your performance by eating 1 to & grams of carbs per kilogram of body eight# •
*eteen 1 and & hours before e5ercise
3n office orker that doesn’t do any e5ercise other than a couple of football matches a month needs around# •
If you ant to gain muscle, it’s recommended that you eat about# •
False
/ating significantly more protein than you need can lead to fat gain •
2% to 2$ grams of protein immediately after a orkout
/ating more protein than needed leads to additional muscle groth •
%.0$ grams of protein per kilogram of body eight daily
True
If you eat a combination of carbs and protein after training you promote muscle building •
True
The recommended percentage of body fat for health is $ C for men and 1%C for omen Incorrect •
False
mega ! is particularly beneficial for athletes because it# •
Improves strength and performance
If you are a regular e5erciser, your dietary fat intake should be around 2% to !$C of your daily calories •
'hich of the folloing is -T a source of mega !# •
False
The sodium in sports drinks helps you retain ater to prevent dehydration •
3pples
?evere dehydration on’t disturb your athletic performance •
True
True
3fter e5ercise, you should alays have sports drinks to replace ater and sodium losses •
False
Intensive e5ercise increases your need for vitamins and minerals, in particular calcium, iron and vitamin 7 •
True
Carb loading strategies for peak performance Quiz 1. ?aying Elo :I or Elo carb is the same thing o
False
2. "our client’s ideal carbohydrate intake for their training volume is &2% to &6% grams. This re=uirement ould be met by eating &2% to &6% grams of bread. o
False
!. )actose is a protein and not a carbohydrate o
False
&. :lucose and fructose are comple5 carbohydrates o
False
$. 7ietary fibre is a simple carbohydrate o
False
. The faster a carbohydrate is absorbed, the faster it can help ith your training and recovery o
True
0. 'holegrains, cereals and potatoes are comple5 carbohydrates, hereas fruit sugar and honey are simple carbohydrates o
True
+. :lucose polymers and maltode5trin are typical ingredients in sports drinks o
True
6. orn flakes have a loer :I than table sugar o
False
1%. 3 lo :I diet may help you lose eight because it# o
Increases your satiety
11. 'hich of the folloing foods has a lo :I(
o
*eans
12. 'hich of the folloing foods doesn’t have a lo :I( o
'hite rice
1!.
False
1&. If you train really hard for more than & hours daily, your carbohydrate re=uirement is about# o
1% to 12 grams per kilogram of body eight
1$. The bigger your muscles, the bigger your glycogen storage capacity o
True
1. If you reduce your training volume, you on’t need to eat as many carbohydrates to fuel muscles o
True
10. If you train every day, you should eat a lo carb diet to recover glycogen stores o
False
1+. If you e5ercise ith lo muscle glycogen stores, you force your muscles to use fat as a fuel o
True
16. arb loading methods aren’t appropriate for long distance triathlons o
False
2%. /5ercise tapering and rest before a competition ill negatively affect your performance o
False
21. The goal of a carb loading method is to top up your body’s glycogen stores before a competition so you can last longer o
True
22. It’s recommended to start a carb loading diet#
o
0 days before the event
2!. arb loading can produce fat gain of about 1 to 2 kg o
False
2&. The days before any competition, you should increase fibre intake and avoid compact carbs o
False
2$. arb loading is unlikely to benefit you if the competition lasts less than# o
6% minutes
2. 'hen carb loading, it’s best to eat after a taper training session B that’s hen your muscles are primed to absorb more glycogen o
True
20. 3 carb loading diet can e5tend your time before e5haustion by 2%C o
True
2+. arb loading methods are mainly used before events such as# o
9arathons
26. 3 $ kg female simmer that trains heavily for about $ hours every day, needs to refuel ith ho much carbohydrate( o
$% to 0+% grams daily
!%.
%+ to 0% grams
o
!1.
2+$ to !66 grams
!2. 'hich of the folloing isn’t a lo :I starchy vegetable( o
4otato
!!. 3pples have a loer :I value than atermelons o
True
Fuelling muscles before, during and after exercise Quiz 1. It’s a bad idea to have some banana in beteen sets hen you’re playing a long tennis match o
False
2. /ating beteen orkouts isn’t necessary if you have 2 or more training sessions separated by breaks o
False
!. arbohydrates eaten beteen orkouts should be lo :I o
True
&. 'hich of the folloing is -T ideal 2 to & hours before your first training session of the day( o
?ports drink
$. 'hich of the folloing is -T ideal 1 to 2 hours before e5ercise( o
hicken burger ith chips
. Ideally you should eat beteen 2 and & hours before training to allo your stomach to settle o
True
0. The closer you are to the start of your training session, the bigger your meal should be o
False
+. 2%% to !%% grams of carbohydrate about ! hours before e5ercise helps you e5ercise 6 C longer o
True
6.
False
1%. "our preBe5ercise meal ould ideally have 2.$ grams of carbohydrates per kilogram of body eight
o
True
11. For most activities lasting less than &$ minutes to 1 hour, drinking carbohydrate containing sports drinks is necessary o
False
12. 3 drink containing both protein and carbohydrate during e5ercise improves endurance to a greater e5tent than carbohydrate alone o
True
1!. The best strategy is to begin consuming carbohydrate soon before the start of a orkout, ideally around !% minutes prior o
False
1&. For e5ercise longer than 1 hour, the ideal intake is beteen !% and % g of carbohydrate per hour o
True
1$. E
True
1.
True
10. 3fter prolonged and e5haustive e5ercise, such as a marathon, it may take up to 0 days to refill glycogen stores o
True
1+. It takes an elite athlete longer to replace their glycogen stores than a beginner o
False
16. 3n appropriate recovery meal should include & grams of carbs for every gram of protein o
True
2%. It’s recommended to eat & grams of carbohydrate per kilogram of body eight during the 2Bhour postBe5ercise indo o
False
21. If you e5ercise daily, lo :I recovery meals are better than high :I to enhance your performance during the subse=uent orkout o
True
22. If you have milk after resistance training, you’re likely to gain more muscle than if having a soy drink o
True
2!. 'hen you have several training sessions a day, your carbohydrates should be distributed beteen & and small meals rather than eaten all at once o
True
2&.
1+% grams
2$. 3n +2 kg triathlete should each ho much carbohydrate ithin 2 hours after competing( o
+2 grams
Muscle building and weight control Quiz 1. 3ctive e5ercisers need to eat the same amount of protein as the general population o
False
2. 4rotein comprises about ho much of your total body eight( o
2%C
!. 4rotein in muscle is used as fuel for e5ercise only hen glycogen stores run lo o
False
&. 4rotein in muscles fuels e5ercise even hen your glycogen stores are high o
True
$. 3 lo intake of protein on’t result in muscle loss, even if you’re training hard o
False
. *eginners need more protein than elite athletes o
True
0. If after a orkout you eat 8ust protein ;1$ B 2$ g>, ithout any carbs, you’ll build more muscle o
False
+. 9uscles absorb more protein ithin 2 hours folloing a orkout o
True
6. For muscle repair and groth, it’s best to have protein in the evening rather than throughout the day o
False
1%. 9ilk is less effective than protein supplements o
False
11. asein and soy are ‘fast’ proteins o
False
12. /ating more protein than your optimal intake helps you build more muscle
o
False
1!. 3dditional protein is needed to compensate for the increased breakdon of protein during intense training o
True
1&. 4rotein plus e5ercise e=uals greater eight loss for dieters o
True
1$. For fat loss, you should decrease your daily calories and carbs by# o
1$C
1. For poer and resistance training recovery, you need ho much daily protein per kilogram of body eight( o
1.& to 1.+g
10. To build muscle, you need to increase your protein to 1.+ to 2 grams per kg of body eight a day, combined ith# o
training
1+. 'hen you eat protein, it’s broken don in your digestive tract into# o
3mino acids
16. If you start your training session ith lo muscleBglycogen stores, you on’t lose as much muscle o
False
2%. 12 of the amino acids can be made in the body from other amino acids, carbohydrate and nitrogen. These are called# o
-onBessential amino acids
21. 'hich of the folloing is -T an essential amino acid( o
:lutamine
22. *ranchedBchain amino acids are important for athletic performance because they# o
an be used directly as fuel by muscles
2!. 'hen your glycogen stores run lo, protein contributes to your energy production by about#
o
1$C
2&. ?trength and poer athletes have additional protein needs compared ith endurance athletes o
True
2$. If you’re on a eight ;fat> loss programme, don’t reduce your carbohydrate too drastically, otherise you’ll lose muscle, mainly because# o
4rotein in your muscles ill be used to fuel e5ercise
2. "our client’s ideal carbohydrate intake to support their training is about $%% grams on average. That’s appro5imately# G
2,%%% carbohydrate calories
20. 7rinking skimmed milk after resistance e5ercise for 12 eeks causes# o
*ody fat reduction, muscle mass increase and strength gains
2+. 3ppro5imately ho many daily protein calories does a $! kg distance cyclist need to maintain her eight( ;7ecimals have been rounded> G
2$& to 260 calories
26. "our client, a 6! kg eight lifter, ants to gain %.$ J 1 kg of muscle ithin a month.
10 to 1+ grams daily
!%. "our client, a !kg marathon runner, needs to lose some body fat. "ou told her to eat less calories and carbs but to increase her daily protein intake to# o
1%% to 12g
!1. "ou told your client to have a protein meal after their resistance training orkout. "ou think this meal should have about 1$g of protein. 'hich option appro5imates that number( o
3 small carton of cottage cheese
!2. have( o
!6g
!!. 'hich of the folloing may not suitable for a vegetarian athlete(
o
Turkey
!&. If you’re in a serious training programme, you should never include e5tra milk, a milkB based drink, eggs or yoghurt in the first meal of the day o
False
!$. 3 loBprotein diet similar to the recommended daily alloance ;73> for sedentary people causes strength and poer athletes to lose muscle o
True
!. ?trength training appro5imately doubles your protein needs compared ith sedentary people o
True
eplacing sweat losses Quiz 1. 3n average person could e5pect to lose around 2 litres of fluid during an hour of intensive training o
False
2. The more you seat, the more fat you lose o
False
!. If you don’t ear a seatsuit, you’ll lose less fat o
False
&. If you feel really thirsty during e5ercise, it means that you’re already dehydrated by around 1C of your body eight o
True
$. oncentrated, darkBcoloured urine of a small volume indicates you are dehydrated o
True
. 7ehydration is nonBcumulative o
False
0. 7rinking more than usual today doesn’t guarantee that you’ll rehydrate fully o
True
+. "ou lose around %% calories of heat energy for every litre of seat that evaporates o
True
6. "ou can prevent your body from losing ater o
False
1%. 3 1%C fluid loss is by no means life threatening o
False
11. 7ehydration doesn’t affect performance o
False
12. "our mind can override the feeling of thirst, hich compromises rehydration sloer o
True
1!. EFluid loading prior to an event is not possible o
False
1&. If you take vitamin supplements, urine =uantity is a better indicator of hydration levels than urine colour o
True
1$. 'earing a seatsuit ill make you seat more, e5ercise less hard and fatigue sooner o
True
1. If you ear a seatsuit, you’ll lose more fat o
False
10. 3n hour before a football match, a 0%kg player should drink about !$% to &6%ml of fluids o
False
1+. It’d be ise to drink about 11% to 2$% ml of ater 1% minutes before the start of a tennis match, especially if it’s hot o
True
16. "ou on’t feel thirsty if you have high sodium levels in your blood o
False
2%. If you lose about a kilogram of body eight folloing a orkout, it means that you ould have dripped a litre of seat o
True
21. If you drink skimmed milk after training, you on’t be rehydrating properly o
False
22. ?ports drinks aren’t as fast as ater at speeding recovery after a 1%k run o
False
2!. ?ymptoms of overhydration are completely different to those of dehydration o
False
2&. 7uring a long distance cycling event, you should drink more than +%%ml per hour o
False
2$. If you e5ercise moderately for less than an hour, ater is better than sports drinks o
True
2. If you begin a competition dehydrated, you’ll lose your competitive edge o
True
20. If you e5ercise less than !% minutes, you don’t need to orry about rehydration and 8ust drink some ater if you are thirsty o
True
2+. 3 glucose polymer drink is one of the best options if you’ve been training hard for over an hour o
True
26. 'ater is better than an isotonic drink if you’ve been running fast for about &$ minutes o
False
!%. 7uring a & hour ultraBmarathon, you’re better off drinking multiBtransportable carbohydrates o
True
!1. If you need to cycle fast for about 11% minutes until the finish line, having !% grams of carbs from any kind of sports drinks every hour ill help you stay strong o
True
!2. 3n isotonic drink usually contains +% grams of carbs per litre o
True
!!. 'ater is absorbed faster than an isotonic drink o
False
!&. )ite sports aters are absorbed faster than ater o
True
!$. yclists can keep going much longer and faster ith a carbohydrate sports drink
o
True
!. ?odium is the best electrolyte during e5ercise o
False
!0. To prepare your on isotonic drink, all you need is half a litre of fruit 8uice and half a litre of ater o
True
!+. Taking salt tablets in hot eather is a great idea o
False
!6. ?ugar free sports drinks are a good refuelling strategy o
False
&%. ed *ull an hour before increases your bench press endurance o
True
&1. affeine reduces your perception of fatigue o
True
&2. 7ecaf coffee is completely caffeine free o
False
&!. :reen tea doesn’t have caffeine o
False
&&. *oth decaffeinated and caffeinated drinks may provide you the same levels of rehydration o
True
&$. 7uring strenuous e5ercise in arm or humid conditions ;e.g. marathon running>, you could be losing as much as# o
2 litres an hour
&. 'hich of the folloing is -T a symptom of a &C fluid loss# o
1%C performance decline
&0. If you’re dehydrated, e5ercise becomes much harder because#
o
"our heart has to ork harder
&+. "ou are ithin 1C of optimal hydration, if your urine is# o
Kery pale yello or pale yello
&6. 3 good strategy is to sloly drink plenty of fluids 2 to & hours before a competition, ideally# o
$ to 0 ml of fluid per kg of body eight
$%.
!+$ to $!6 ml
$1. The International lympic ommittee arns athletes against overBdrinking before and during e5ercise, because# o
This may increase your risk of ater into5ication
$2. If you lose 2 kilograms during a competition, you should drink appro5imately# o
2.& to ! litres
$!. n nonBtraining days, you should drink 1 litre for every# o
1%%% calories e5pended
Competition diets for endurance, power and strength Quiz 1. "our client, ho eighs +%kg, is competing in a 1%%Bmetre sprint in ! days.
$% to &%g
2. $kg, is competing in a triathlon that lasting over 2 hours.
$2% to $%g
!. In ! days, your client, ho eighs 0$kg, is completing on a track and field event that includes hurdling, pole vault and triple 8umps.
$2$g to %%g
&. If your client is carb loading and doing a 0Bday taper, they should eat less calories because they aren’t training as hard o
True
$. For a preBcompetition eight loss, it’s best to aim for a loss of %.$ kg body fat per eek o
True
. 3void losing eight at the last minute by starvation, because# o
"ou’ll lose muscle and on’t perform at your best
0. 3 good preBcompetition plan provides the re=uirements for carbohydrate, is lo in fat and protein and ideal for the rest of the season o
False
+. 7o not skip your evening meal before your big day, even if you get an5ious, mainly because# o
"ou need this to top up muscle glycogen
6. 'hich of the folloing is not ideal if preBcompetition nerves kick in( o
3lcohol
1%. 'hich of the folloing is -T ideal for the meal you’ll eat 2 to & hours before your competition( o
?alty or spicy
11. 'hich of the folloing could be a better option an hour before competing( o
3 banana
12. "ou should avoid solid foods during your triathlon o
False
1!. 'hich of the folloing is -T an ideal solid food during a long duration event( o
hocolate bars
1&. 'hich of the folloing isn’t a good meal beteen heats( o
?alad
1$. 'hat meals are ideal after a competition( o
4asta dishes
1. 'hich of the folloing should be avoided on the competition day( o
Trying en8oyable and unfamiliar foods
10. The meal 2B& hours before you compete should be# o
1+. *eteen heats or events, you shouldn’t# o
/at high fibre foods
16. If your client is too nervous to eat before the competition, hat should they do( o
/at li=uid foods
2%. 3dding protein to a meal can reduce its :I o
True
21.
& to +!% grams
22.
!1% to &!& grams
