Outline the post-performance dietary considerations of an endurance athlete. (3 marks)
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Carbohydrate replenishment:
- High glycaemic index foods consumed within 30 minutes post-exercise
-
- Restores depleted muscle and liver glycogen stores effectively
- Sports drinks or bananas facilitate rapid glycogen synthesis
Protein intake:
- Consume 20-25 grams of quality protein for muscle repair
-
- Lean meat, dairy or protein supplements provide essential amino acids
- Supports muscle adaptation and reduces tissue breakdown
Rehydration:
- Replace 2-3 litres of fluid losses from sweating
-
- Water and electrolyte solutions restore cellular function
- Proper hydration facilitates nutrient transport and waste removal
Show Worked Solution
Carbohydrate replenishment:
- High glycaemic index foods consumed within 30 minutes post-exercise
-
- Restores depleted muscle and liver glycogen stores effectively
- Sports drinks or bananas facilitate rapid glycogen synthesis
Protein intake:
- Consume 20-25 grams of quality protein for muscle repair
-
- Lean meat, dairy or protein supplements provide essential amino acids
- Supports muscle adaptation and reduces tissue breakdown
Rehydration:
- Replace 2-3 litres of fluid losses from sweating
-
- Water and electrolyte solutions restore cellular function
- Proper hydration facilitates nutrient transport and waste removal