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Figure 5 shows common food sources of carbohydrates - Leaving Cert Physical Education - Question 15 - 2021
Question 15
Figure 5 shows common food sources of carbohydrates. (i) What is carbohydrate loading and when might it be used by an athlete? (ii) With reference to a named physi... show full transcript
Worked Solution & Example Answer:Figure 5 shows common food sources of carbohydrates - Leaving Cert Physical Education - Question 15 - 2021
Step 1
What is carbohydrate loading and when might it be used by an athlete?
Answer
Carbohydrate loading is a nutritional strategy aimed at maximizing the storage of glycogen in muscles and the liver. This process involves altering the athlete's diet to increase carbohydrate intake significantly, typically undertaken in the days leading up to an endurance event.
Athletes might utilize carbohydrate loading before competitions such as marathons or triathlons where endurance and sustained energy are critical. By ensuring higher glycogen stores, athletes can improve their performance and delay fatigue during prolonged activities.
Step 2
With reference to a named physical activity, outline the nutritional considerations for an athlete during that activity.
Answer
For an athlete participating in a marathon, several nutritional considerations are crucial:
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Pre-Race Nutrition: Athletes should focus on carbohydrate-rich meals in the days leading up to the event to maximize glycogen storage. Foods such as pasta, rice, and fruits are excellent sources.
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Hydration: Maintaining adequate hydration is essential. Athletes should drink water or electrolyte-rich fluids before, during, and after the race to prevent dehydration and maintain performance.
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During the Race: Consuming easily digestible carbohydrates, such as energy gels or sports drinks, during the marathon can help maintain energy levels. This is typically recommended every 30-45 minutes.
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Post-Race Recovery: After the race, refueling with a combination of carbohydrates and proteins is vital for recovery. Foods or drinks with a 3:1 carbohydrate to protein ratio within 30 minutes post-race can aid in effective muscle recovery.