Performance Nutrition

Match the following

• Fat

• Energy, vitamin absorption and more

• Fibre

• Regulate digestive process

• Water

• Growth and repair of tissues

• Carbohydrates

• Replace fluids, regulate temperature and more

• Protein

• Provides energy

How many kilocalories in 1 gram of protein?

How many kilocalories in 1 gram of carbohydrate?

How many kilocalories in 1 gram of fat?

Which is NOT a source of carbohydrate?

• Cheese

• Chocolate

• Rice

• Banana

Reorder the following from most to least amount of protein per 100g

• Almonds

• Eggs

• Tuna

• Chicken

• Milk

Answer explanation

Tuna = 28g

Chicken = 27g

Almonds= 21g

Eggs = 13g

Milk = 3g

When is it best to consume solid carbohydrates for a footballer?

• Before matches

• During matches

• After matches

A 5% fluid loss during sport can lead to a __% work capacity & power output decrease

• 10%

• 15%

• 30%

• 50%

Answer explanation

Losses in excess of 5% of body weight can decrease the capacity for work by about 30%

Which is NOT a role of dietary fat?

• Make bones stronger

• Provide energy

• Regulate hormones

• Absorb vitamins

Identify the categories of micronutrients

• Vitamins

• Minerals

• Fibre

• Water