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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?

  1. During performance
  2. Immediately post-performance
  3. Up to two hours pre-performance
  4. During the first two days of carbohydrate loading
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\(B\)

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 2018 HSC 1 MC

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

  1. A triathlete
  2. A shot-putter
  3. A high jumper
  4. A soccer goalkeeper
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\(A\)

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 2024 HSC 8 MC

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

  1. Protein loading
  2. High calorie intake
  3. Caffeine supplementation
  4. Carbohydrate replenishment
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\(D\)

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.