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Positive energy balance
Energy intake is greater than energy expenditure, leading to weight gain.
Negative energy balance
Energy expenditure is greater than energy intake, leading to weight loss.
Function of carbohydrate in sport
Provides the main fuel for moderate to high intensity exercise.
Function of fat in sport
Provides energy at rest and during lower-intensity, longer-duration exercise.
Function of protein in sport
Supports muscle repair, growth, and recovery.
Glycaemic index / GI
A ranking of carbohydrate foods based on how quickly they raise blood glucose levels.
High GI food
A carbohydrate food that releases glucose quickly. Example: white bread.
Low GI food
A carbohydrate food that releases glucose more slowly. Example: oats.
Variation in diet for different activities
Diet should change depending on the sport, duration, intensity, and training goals.
Hydration
Maintaining adequate fluid levels in the body.
Dehydration
Excessive loss of body water.
Detrimental effect of dehydration on performance
Dehydration reduces endurance, concentration, coordination, and temperature regulation.
Isotonic drink
A drink with a similar concentration of dissolved particles to body fluids, giving fast fluid and moderate carbohydrate replacement.
Ideal use of isotonic drinks
Best during or after moderate to high intensity exercise when both fluid and energy need replacing. Example: during a football match.
Hypotonic drink
A drink with a lower concentration of dissolved particles than body fluids, so it is absorbed very quickly.
