Dietary requirements and fluid intake

HMS, TIP 2025 HSC 17 MC

A basketball player has a competition game in the afternoon.

Which row of the table describes the appropriate dietary considerations of the athlete for this game?

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\rule{0pt}{2.5ex} \ \rule[-1ex]{0pt}{0pt}& \\
\rule{0pt}{2.5ex} \ \rule[-1ex]{0pt}{0pt}& \\
\rule{0pt}{2.5ex} \textbf{A.}\rule[-1ex]{0pt}{0pt}\\
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\rule{0pt}{2.5ex} \textbf{B.}\\
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\rule{0pt}{2.5ex} \textbf{C.}\\
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\rule{0pt}{2.5ex} \textbf{D.}\\
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\textbf{}\\\\
\end{array}
\begin{array}{|l|l|}
\hline
\rule{0pt}{2.5ex}Pre-performance \rule[-1ex]{0pt}{0pt}& During \ performance \rule[-1ex]{0pt}{0pt} & Post-performance \\
\hline
\rule{0pt}{2.5ex} \text{A meal high in} &\text{Water and a sports drink} & \text{A meal high in} \\
\text{carbohydrates two to} &\text{} & \text{carbohydrates and} \\
\text{three hours before the} &\text{} & \text{protein within an hour}\\
\text{game } & {} & \text{of the game } \\
\hline
\rule{0pt}{2.5ex} \text{A meal high in fat and} & \text{Water and oranges } & \text{A snack with protein} \\
\text{protein one hour before} & \text{} & \text{and fat immediately} \\
\text{the game } & \text{} & \text{after the game } \\
\hline
\rule{0pt}{2.5ex} \text{A light snack 30 minutes} & \text{Water and electrolyte} & \text{A meal that contains} \\
\text{before the game} & \text{gel} & \text{protein and fat} \\
\text{} & \text{} & \text{immediately after the } \\
\text{} & \text{} & \text{game} \\
\hline
\rule{0pt}{2.5ex} \text{A large meal that is} & \text{Water and a protein bar} & \text{A snack high in} \\
\text{high in protein one hour} & \text{} & \text{pcarbohydrates and} \\
\text{high in protein one hour} & \text{} & \text{protein within an hour} \\
\text{} & \text{} & \text{of the game} \\
\hline
\end{array}
\end{align*}

Show Answers Only

\(A\)

Show Worked Solution

A is correct: Carbohydrate-loading 2-3 hours before allows digestion; hydration during game; carbs and protein aid recovery

Other Options:

B is incorrect: High fat/protein pre-game slows digestion; oranges provide insufficient hydration; immediate fat delays recovery
C is incorrect: Light snack 30 minutes before provides inadequate energy; immediate protein/fat post-game delays glycogen restoration
D is incorrect: Large protein meal 1 hour before causes digestive discomfort; protein bar during game unnecessary

HMS, TIP EQ-Bank 269

Justify why sports drinks are more effective than water alone for endurance athletes competing in events lasting longer than one hour in hot conditions. (6 marks)

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Position Statement

Sports drinks prove more effective than water alone for endurance athletes in prolonged hot conditions due to their carbohydrate and electrolyte content addressing multiple physiological needs.

Sports Drinks Advantages

Sports drinks provide carbohydrate replacement essential for maintaining blood glucose levels during extended exercise beyond one hour duration.
Evidence demonstrates that endurance events in hot and humid conditions significantly impact the body’s fuel and fluid supplies simultaneously.
Research shows sports drinks containing carbohydrates and electrolytes support both energy maintenance and hydration replacement needs effectively.
Studies indicate that electrolyte replacement becomes critical during prolonged sweating to maintain proper muscle function and prevent cramping.
The carbohydrate content helps replenish glycogen stores while the fluid component addresses dehydration risks in hot environments.

Water Limitations

Water alone fails to replace lost electrolytes during extensive sweating, potentially leading to hyponatraemia in extreme cases.
Plain water provides no carbohydrate fuel replacement, limiting sustained energy availability during prolonged endurance events.
Evidence shows water consumption without electrolyte replacement can compromise muscle contraction efficiency during extended exercise.

Reinforcement

While water meets basic hydration needs, sports drinks address the complex physiological demands of endurance exercise in challenging environmental conditions.
Therefore sports drinks provide superior support for maintaining both hydration and energy levels during prolonged hot weather competition.

Show Worked Solution

Position Statement

Sports drinks prove more effective than water alone for endurance athletes in prolonged hot conditions due to their carbohydrate and electrolyte content addressing multiple physiological needs.

Sports Drinks Advantages

Sports drinks provide carbohydrate replacement essential for maintaining blood glucose levels during extended exercise beyond one hour duration.
Evidence demonstrates that endurance events in hot and humid conditions significantly impact the body’s fuel and fluid supplies simultaneously.
Research shows sports drinks containing carbohydrates and electrolytes support both energy maintenance and hydration replacement needs effectively.
Studies indicate that electrolyte replacement becomes critical during prolonged sweating to maintain proper muscle function and prevent cramping.
The carbohydrate content helps replenish glycogen stores while the fluid component addresses dehydration risks in hot environments.

Water Limitations

Water alone fails to replace lost electrolytes during extensive sweating, potentially leading to hyponatraemia in extreme cases.
Plain water provides no carbohydrate fuel replacement, limiting sustained energy availability during prolonged endurance events.
Evidence shows water consumption without electrolyte replacement can compromise muscle contraction efficiency during extended exercise.

Reinforcement

While water meets basic hydration needs, sports drinks address the complex physiological demands of endurance exercise in challenging environmental conditions.
Therefore sports drinks provide superior support for maintaining both hydration and energy levels during prolonged hot weather competition.

HMS, TIP EQ-Bank 268

Explain how environmental conditions and individual factors influence an athlete's fluid replacement needs during training and competition. (4 marks)

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Environmental conditions impact fluid requirements as hotter temperatures increase sweat rate and fluid loss during exercise.
Humidity levels influence the body’s ability to cool through evaporation, requiring higher fluid intake in humid conditions.
Individual sweat rates vary between athletes, meaning personalised hydration strategies are essential for optimal performance.
Clothing type affects heat retention and sweat production, influencing total fluid replacement needs during activity.
Exercise intensity and duration determine the extent of fluid loss through increased metabolic heat production.
Therefore athletes must tailor fluid intake to individual needs and environmental factors rather than following generic recommendations.

Show Worked Solution

Environmental conditions impact fluid requirements as hotter temperatures increase sweat rate and fluid loss during exercise.
Humidity levels influence the body’s ability to cool through evaporation, requiring higher fluid intake in humid conditions.
Individual sweat rates vary between athletes, meaning personalised hydration strategies are essential for optimal performance.
Clothing type affects heat retention and sweat production, influencing total fluid replacement needs during activity.
Exercise intensity and duration determine the extent of fluid loss through increased metabolic heat production.
Therefore athletes must tailor fluid intake to individual needs and environmental factors rather than following generic recommendations.

HMS, TIP EQ-Bank 267

Describe the general daily fluid intake recommendations for athletes and the indicators used to monitor hydration status. (3 marks)

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The general baseline recommendation for athletes is 3.7 litres per day for men and 2.7 litres per day for women.
However, fluid intake varies significantly with training intensity and climate conditions requiring individual adjustments.
Athletes should aim for pale yellow urine as a sign of good hydration status.
Urine colour monitoring helps assess hydration levels, with lighter colours indicating better hydration.
Darker urine colour indicates dehydration and the need for increased fluid intake.

Show Worked Solution

The general baseline recommendation for athletes is 3.7 litres per day for men and 2.7 litres per day for women.
However, fluid intake varies significantly with training intensity and climate conditions requiring individual adjustments.
Athletes should aim for pale yellow urine as a sign of good hydration status.
Urine colour monitoring helps assess hydration levels, with lighter colours indicating better hydration.
Darker urine colour indicates dehydration and the need for increased fluid intake.

HMS, TIP EQ-Bank 266

Evaluate the effectiveness of different pre-performance meal timing strategies for endurance athletes competing in events lasting over 90 minutes, considering performance optimisation and digestive comfort. (8 marks)

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Evaluation Statement

Earlier meal timing strategies demonstrate high effectiveness for performance optimisation while later timing shows moderate effectiveness but increased digestive risk.

3-4 Hour Pre-Performance Timing Effectiveness

Consuming meals 3-4 hours before competition proves highly effective for complete digestion and nutrient absorption processes.
Evidence demonstrates this timing allows carbohydrates to be fully processed and stored as glycogen without remaining in the digestive system.
Research shows athletes can consume mixed macronutrient meals including protein, carbohydrates and moderate fat content without performance interference.
Studies indicate this strategy effectively prevents hunger during competition while ensuring adequate fuel availability for working muscles.
However, this timing may be impractical for early morning events or require athletes to wake very early for proper fuelling.

1-2 Hour Pre-Performance Timing Effectiveness

Consuming snacks 1-2 hours before competition shows moderate effectiveness for final glycogen topping while increasing digestive risk.
Evidence reveals this timing works well for light carbohydrate snacks but becomes problematic with larger meal consumption.
Research demonstrates increased risk of gastrointestinal discomfort when consuming substantial food quantities close to competition time.
Studies show this strategy can provide last-minute fuel but may compromise performance if digestive issues occur.

Final Evaluation

Assessment reveals earlier meal timing provides superior effectiveness for performance optimisation with minimal digestive complications.
While later timing offers convenience advantages, the increased risk of digestive issues makes earlier strategies more suitable for competitive athletes.
Therefore 3-4 hour pre-performance meal timing proves most effective for balancing fuel availability with digestive comfort during competition.

Show Worked Solution

Evaluation Statement

Earlier meal timing strategies demonstrate high effectiveness for performance optimisation while later timing shows moderate effectiveness but increased digestive risk.

3-4 Hour Pre-Performance Timing Effectiveness

Consuming meals 3-4 hours before competition proves highly effective for complete digestion and nutrient absorption processes.
Evidence demonstrates this timing allows carbohydrates to be fully processed and stored as glycogen without remaining in the digestive system.
Research shows athletes can consume mixed macronutrient meals including protein, carbohydrates and moderate fat content without performance interference.
Studies indicate this strategy effectively prevents hunger during competition while ensuring adequate fuel availability for working muscles.
However, this timing may be impractical for early morning events or require athletes to wake very early for proper fuelling.

1-2 Hour Pre-Performance Timing Effectiveness

Consuming snacks 1-2 hours before competition shows moderate effectiveness for final glycogen topping while increasing digestive risk.
Evidence reveals this timing works well for light carbohydrate snacks but becomes problematic with larger meal consumption.
Research demonstrates increased risk of gastrointestinal discomfort when consuming substantial food quantities close to competition time.
Studies show this strategy can provide last-minute fuel but may compromise performance if digestive issues occur.

Final Evaluation

Assessment reveals earlier meal timing provides superior effectiveness for performance optimisation with minimal digestive complications.
While later timing offers convenience advantages, the increased risk of digestive issues makes earlier strategies more suitable for competitive athletes.
Therefore 3-4 hour pre-performance meal timing proves most effective for balancing fuel availability with digestive comfort during competition.

HMS, TIP EQ-Bank 265

Compare the timing of carbohydrate intake requirements for short-duration events (40-75 minutes) versus long-duration endurance events (over 180 minutes). (5 marks)

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Similarities

Both event durations require pre-performance carbohydrate intake to optimise muscle and liver glycogen stores before competition.
Each type benefits from high glycaemic index carbohydrates when intake is needed during performance for rapid glucose availability.
Both require post-performance carbohydrate replacement to restore glycogen levels and support recovery processes.

Differences

Short-duration events lasting 40-75 minutes only need small amounts of carbohydrate at 20-30 grams per hour during performance.
These shorter events may use carbohydrate mouth rinse techniques rather than actual consumption to boost performance without digestive issues.
Long-duration events over 180 minutes require substantially higher carbohydrate intake of 30-60 grams per hour during competition.
Extended events need continuous fuelling through sports gels, drinks, bananas and sports bars to maintain blood glucose levels.
Longer events place greater emphasis on preventing glycogen depletion through sustained carbohydrate replacement strategies.
Therefore timing becomes more critical for extended events due to greater fuel demands and depletion risks.

Show Worked Solution

Similarities

Both event durations require pre-performance carbohydrate intake to optimise muscle and liver glycogen stores before competition.
Each type benefits from high glycaemic index carbohydrates when intake is needed during performance for rapid glucose availability.
Both require post-performance carbohydrate replacement to restore glycogen levels and support recovery processes.

Differences

Short-duration events lasting 40-75 minutes only need small amounts of carbohydrate at 20-30 grams per hour during performance.
These shorter events may use carbohydrate mouth rinse techniques rather than actual consumption to boost performance without digestive issues.
Long-duration events over 180 minutes require substantially higher carbohydrate intake of 30-60 grams per hour during competition.
Extended events need continuous fuelling through sports gels, drinks, bananas and sports bars to maintain blood glucose levels.
Longer events place greater emphasis on preventing glycogen depletion through sustained carbohydrate replacement strategies.
Therefore timing becomes more critical for extended events due to greater fuel demands and depletion risks.

HMS, TIP EQ-Bank 264

Outline the general principles of nutrient timing for endurance athletes before, during and after performance. (3 marks)

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Pre-performance nutrition should focus on carbohydrate intake several hours before activity to optimise glycogen stores for sustained exercise.
Food consumed prior to activity is useful only if digested and its energy made available to working muscles.
During longer endurance events, athletes need carbohydrate replacement to maintain blood glucose levels and delay fatigue.
Post-performance nutrition aims to quickly restore glycogen stores and return the body to its pre-event state.
Proper timing maximises energy availability while avoiding digestive issues during prolonged competition.

Show Worked Solution

Pre-performance nutrition should focus on carbohydrate intake several hours before activity to optimise glycogen stores for sustained exercise.
Food consumed prior to activity is useful only if digested and its energy made available to working muscles.
During longer endurance events, athletes need carbohydrate replacement to maintain blood glucose levels and delay fatigue.
Post-performance nutrition aims to quickly restore glycogen stores and return the body to its pre-event state.
Proper timing maximises energy availability while avoiding digestive issues during prolonged competition.

HMS, TIP EQ-Bank 263

Explain how insufficient carbohydrate intake can affect an athlete's energy levels, movement quality and injury risk during training and competition. (4 marks)

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Insufficient carbohydrate intake leads to low glycogen stores in muscles and liver for energy production.
This causes fatigue and low energy levels as the body lacks adequate fuel for training demands.
Low glycogen availability results in poor movement quality and reduced coordination during exercise performance.
The decreased energy causes athletes to experience higher risk of injuries due to compromised movement patterns.
Inadequate carbohydrates result in the body being unable to sustain performance intensity during training and competition.
Therefore proper carbohydrate intake prevents energy depletion and maintains optimal movement quality while reducing injury susceptibility.

Show Worked Solution

Insufficient carbohydrate intake leads to low glycogen stores in muscles and liver for energy production.
This causes fatigue and low energy levels as the body lacks adequate fuel for training demands.
Low glycogen availability results in poor movement quality and reduced coordination during exercise performance.
The decreased energy causes athletes to experience higher risk of injuries due to compromised movement patterns.
Inadequate carbohydrates result in the body being unable to sustain performance intensity during training and competition.
Therefore proper carbohydrate intake prevents energy depletion and maintains optimal movement quality while reducing injury susceptibility.

HMS, TIP EQ-Bank 262

Discuss the effectiveness of carbohydrate loading for improving endurance performance in events lasting longer than 90 minutes. (5 marks)

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For Carbohydrate Loading Benefits

[P] Carbohydrate loading proves highly effective for endurance events exceeding 90 minutes by maximising glycogen storage capacity.
[E] This technique increases muscle and liver glycogen stores, providing enhanced fuel availability during prolonged exercise.
[Ev] Research demonstrates carbohydrate loading can boost endurance performance by 2-3 percent and improve race times significantly.
[L] Therefore carbohydrate loading effectively delays the point at which repeatedly used muscles run out of fuel during competition.

Against Carbohydrate Loading Limitations

[P] Carbohydrate loading effectiveness diminishes for shorter events where glycogen depletion is not performance-limiting.
[E] The technique requires careful timing and tapering of training load 2-4 days before competition to maximise glycogen stores.
[Ev] Studies indicate that improper carbohydrate loading implementation can lead to digestive issues and feelings of heaviness.
[L] Consequently athletes must balance potential benefits against practical implementation challenges and individual responses.

Balanced Approach

[P] Carbohydrate loading demonstrates clear effectiveness for endurance events when properly implemented with appropriate tapering strategies.
[E] This approach works best for triathlons, marathons, cycling and endurance swimming events lasting over 90 minutes.
[Ev] Evidence shows proper carbohydrate loading increases muscle glycogen by 50-100 percent above normal resting values.
[L] Therefore carbohydrate loading remains an essential strategy for endurance athletes competing in prolonged events.

Show Worked Solution

For Carbohydrate Loading Benefits

[P] Carbohydrate loading proves highly effective for endurance events exceeding 90 minutes by maximising glycogen storage capacity.
[E] This technique increases muscle and liver glycogen stores, providing enhanced fuel availability during prolonged exercise.
[Ev] Research demonstrates carbohydrate loading can boost endurance performance by 2-3 percent and improve race times significantly.
[L] Therefore carbohydrate loading effectively delays the point at which repeatedly used muscles run out of fuel during competition.

Against Carbohydrate Loading Limitations

[P] Carbohydrate loading effectiveness diminishes for shorter events where glycogen depletion is not performance-limiting.
[E] The technique requires careful timing and tapering of training load 2-4 days before competition to maximise glycogen stores.
[Ev] Studies indicate that improper carbohydrate loading implementation can lead to digestive issues and feelings of heaviness.
[L] Consequently athletes must balance potential benefits against practical implementation challenges and individual responses.

Balanced Approach

[P] Carbohydrate loading demonstrates clear effectiveness for endurance events when properly implemented with appropriate tapering strategies.
[E] This approach works best for triathlons, marathons, cycling and endurance swimming events lasting over 90 minutes.
[Ev] Evidence shows proper carbohydrate loading increases muscle glycogen by 50-100 percent above normal resting values.
[L] Therefore carbohydrate loading remains an essential strategy for endurance athletes competing in prolonged events.

HMS, TIP EQ-Bank 261

Describe the main functions of the three macronutrients for athletes and how each contributes to athletic performance. (3 marks)

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Carbohydrates are required by all athletes to be broken down and stored as glycogen for energy production.
They provide the main fuel source for energy systems, particularly the aerobic energy system during endurance activities.
Fats are stored as triglycerides, similar to glycogen, and help produce energy during prolonged exercise.
Protein is used for muscle repair for all athletes, particularly weightlifters who require enhanced recovery.
Athletes have higher protein needs due to muscle repair requirements after training and competition.

Show Worked Solution

Carbohydrates are required by all athletes to be broken down and stored as glycogen for energy production.
They provide the main fuel source for energy systems, particularly the aerobic energy system during endurance activities.
Fats are stored as triglycerides, similar to glycogen, and help produce energy during prolonged exercise.
Protein is used for muscle repair for all athletes, particularly weightlifters who require enhanced recovery.
Athletes have higher protein needs due to muscle repair requirements after training and competition.

HMS, TIP EQ-Bank 260

Justify why post-performance nutrition is more critical for endurance athletes compared to power athletes in terms of recovery and preparation for subsequent training sessions. (6 marks)

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Position Statement

Post-performance nutrition proves more critical for endurance athletes than power athletes.
This is due to greater glycogen depletion and extended recovery requirements following prolonged exercise.

Endurance Athletes’ Greater Needs

Endurance events significantly deplete muscle and liver glycogen stores through sustained aerobic energy system demands over extended periods.
Evidence demonstrates that endurance athletes experience substantial fluid losses through prolonged sweating, requiring immediate replacement of 125-150 percent of fluids lost.
Research shows endurance performance relies heavily on carbohydrate availability, making rapid glycogen restoration essential for subsequent training capacity.
Post-performance nutrition aims to return the body to its pre-event state as quickly as possible, enabling full training to resume.
Studies indicate that delayed carbohydrate intake following endurance events compromises glycogen resynthesis and prolongs recovery periods.

Power Athletes’ Lesser Requirements

Power athletes typically complete shorter duration activities that rely primarily on ATP/PCr energy systems with minimal glycogen depletion.
These events generally produce less fluid loss and metabolic disruption compared to prolonged endurance activities.
Recovery demands focus more on neural system restoration rather than extensive fuel and fluid replacement.

Reinforcement

While all athletes benefit from post-exercise nutrition, endurance athletes face greater physiological demands requiring more immediate and comprehensive nutritional intervention.
Therefore post-performance nutrition strategies must be prioritised for endurance athletes to maintain training quality and competitive performance.

Show Worked Solution

Position Statement

Post-performance nutrition proves more critical for endurance athletes than power athletes.
This is due to greater glycogen depletion and extended recovery requirements following prolonged exercise.

Endurance Athletes’ Greater Needs

Endurance events significantly deplete muscle and liver glycogen stores through sustained aerobic energy system demands over extended periods.
Evidence demonstrates that endurance athletes experience substantial fluid losses through prolonged sweating, requiring immediate replacement of 125-150 percent of fluids lost.
Research shows endurance performance relies heavily on carbohydrate availability, making rapid glycogen restoration essential for subsequent training capacity.
Post-performance nutrition aims to return the body to its pre-event state as quickly as possible, enabling full training to resume.
Studies indicate that delayed carbohydrate intake following endurance events compromises glycogen resynthesis and prolongs recovery periods.

Power Athletes’ Lesser Requirements

Power athletes typically complete shorter duration activities that rely primarily on ATP/PCr energy systems with minimal glycogen depletion.
These events generally produce less fluid loss and metabolic disruption compared to prolonged endurance activities.
Recovery demands focus more on neural system restoration rather than extensive fuel and fluid replacement.

Reinforcement

While all athletes benefit from post-exercise nutrition, endurance athletes face greater physiological demands requiring more immediate and comprehensive nutritional intervention.
Therefore post-performance nutrition strategies must be prioritised for endurance athletes to maintain training quality and competitive performance.

HMS, TIP EQ-Bank 259

Explain how the dietary requirements for AFL players differ from triathlon athletes in terms of pre-performance and during-performance nutrition needs. (4 marks)

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AFL players require a small increase in carbohydrates in the 24 hours prior to competition with their last meal 3-4 hours before competition.
This enables optimal glycogen storage for the intermittent high-intensity demands of Australian football.
AFL players can top up glucose levels during the game via sports drinks, gels, fruit or crackers during longer breaks.
Triathlon athletes need pre-event meals 1-2 hours prior to competition focusing on low GI carbohydrates like cereal and porridge.
During events lasting 40-75 minutes, triathletes only require small amounts of carbohydrate at 20-30 grams per hour.
For longer triathlons, athletes should consume 30-60 grams of carbohydrate per hour through sports gels, drinks and bananas.

Show Worked Solution

AFL players require a small increase in carbohydrates in the 24 hours prior to competition with their last meal 3-4 hours before competition.
This enables optimal glycogen storage for the intermittent high-intensity demands of Australian football.
AFL players can top up glucose levels during the game via sports drinks, gels, fruit or crackers during longer breaks.
Triathlon athletes need pre-event meals 1-2 hours prior to competition focusing on low GI carbohydrates like cereal and porridge.
During events lasting 40-75 minutes, triathletes only require small amounts of carbohydrate at 20-30 grams per hour.
For longer triathlons, athletes should consume 30-60 grams of carbohydrate per hour through sports gels, drinks and bananas.

HMS, TIP EQ-Bank 258

Outline why athletes need to follow dietary guidelines specific to their sport to improve performance. (3 marks)

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Athletes need sport-specific dietary requirements because different sports require different energy intakes depending on their predominant energy system.
Marathon runners rely on the aerobic energy system requiring carbohydrates as the main fuel source for sustained performance.
Sprinters depend on the ATP/PCr energy system, requiring different nutritional support compared to endurance athletes.
Athletes must eat enough macronutrients and micronutrients suitable for their specific sport and training requirements.
Without proper nutrition, athletes will lack the energy needed to train effectively and sustain competition performance.

Show Worked Solution

Athletes need sport-specific dietary requirements because different sports require different energy intakes depending on their predominant energy system.
Marathon runners rely on the aerobic energy system requiring carbohydrates as the main fuel source for sustained performance.
Sprinters depend on the ATP/PCr energy system, requiring different nutritional support compared to endurance athletes.
Athletes must eat enough macronutrients and micronutrients suitable for their specific sport and training requirements.
Without proper nutrition, athletes will lack the energy needed to train effectively and sustain competition performance.

HMS, TIP 2012 HSC 13 MC

When should athletes consume greater quantities of high glycaemic index (GI) foods?

During performance
Immediately post-performance
Up to two hours pre-performance
During the first two days of carbohydrate loading

Show Answers Only

\(B\)

Show Worked Solution

B is correct: High GI foods immediately post-performance rapidly replenish glycogen stores.

Other Options:

A is incorrect: High GI foods during performance may cause blood sugar spikes.
C is incorrect: Low GI foods preferred pre-performance for sustained energy release.
D is incorrect: Carb loading uses moderate GI foods over extended period.

♦♦ Mean mark 30%.

HMS, TIP 2014 HSC 25

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

HMS, TIP 2016 HSC 14 MC

Athletes dehydrate while competing in sporting events.

Which strategy would best address dehydration?

Drinking 250 mL of water for every 30 minutes of competition
Drinking 300 mL to 500 mL of water prior to commencing the event
Drinking 600 mL of an energy sports drink at the completion of the event
Drinking 100 mL of water for every 100 grams of body weight lost during the event

Show Answers Only

\(D\)

Show Worked Solution

D is correct: Replacing fluid based on actual weight loss ensures proper rehydration.

Other Options:

A is incorrect: Fixed amounts don’t account for individual sweat rates.
B is incorrect: Pre-event hydration doesn’t address dehydration during competition.
C is incorrect: Post-event only doesn’t prevent dehydration during competition.

♦♦♦ Mean mark 34%.

HMS, TIP 2018 HSC 1 MC

Which athlete would most benefit from consuming a pre-event meal that is high in complex carbohydrates?

A triathlete
A shot-putter
A high jumper
A soccer goalkeeper

Show Answers Only

\(A\)

Show Worked Solution

A is correct: Triathletes need sustained energy from complex carbohydrates for endurance events.

Other Options:

B is incorrect: Shot-putters require explosive power, not sustained carbohydrate energy.
C is incorrect: High jumpers need power and technique, not endurance fuel.
D is incorrect: Goalkeepers need quick reactions, not sustained carbohydrate energy.

HMS, TIP 2020 HSC 11 MC

An athlete is competing in an endurance event.

What is the best nutritional intake for this athlete three hours prior to this event?

A simple carbohydrate meal that is high in fat and low in fibre
A complex carbohydrate meal that is low in fat and low in fibre
A simple carbohydrate meal that is low in protein and high in fibre
A complex carbohydrate meal that is high in protein and high in fibre

Show Answers Only

\(B\)

Show Worked Solution

B is correct: Complex carbohydrates provide sustained energy, low fat/fibre aids digestion.

Other Options:

A is incorrect: High fat slows digestion and simple carbs burn quickly.
C is incorrect: High fibre causes digestive issues during competition.
D is incorrect: High protein and fibre difficult to digest before competition.

♦♦♦♦ Mean mark 18%.

HMS, TIP 2021 HSC 20 MC

Which row in the table provides the most effective post-performance dietary intake within 60 minutes of athletes competing in the identified events?

Show Answers Only

\(A\)

Show Worked Solution

A is correct: Matches energy system demands and recovery needs for each sport.

Other Options:

B is incorrect: Inadequate carbohydrate replacement for endurance and team sports.
C is incorrect: Poor fluid replacement and inappropriate macronutrient ratios.
D is incorrect: Shotput needs protein focus not high carbohydrate intake.

HMS, TIP 2024 HSC 8 MC

Which nutritional consideration should be prioritised for a cyclist during a 7-day, multi-stage road event?

Protein loading
High calorie intake
Caffeine supplementation
Carbohydrate replenishment

Show Answers Only

\(D\)

Show Worked Solution

D is correct: Multi-day cycling requires daily carbohydrate replenishment to restore depleted glycogen stores.

Other Options:

A is incorrect: Protein supports recovery not immediate energy needs.
B is incorrect: Carbohydrate type more critical than total calories.
C is incorrect: Caffeine beneficial but not primary nutritional priority.