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Sports nutrition
Advanced Physical Education
Useful for: OSSC RHT — Regular High School Teacher, OSSC Physical Education Instructor, OSSSC Govt Physical Education Teacher (PET), SSB PET
Overview
Sports nutrition fuels training and recovery through the right balance of carbohydrates, proteins, fats, fluids and timing.
Key points
- Carbohydrates are the main fuel for intense exercise.
- Protein supports muscle repair and growth.
- Losing about 2% of body weight through sweat can impair performance.
- A pre-event meal is usually taken 3–4 hours before competition.
- Carbohydrate loading increases glycogen stores before endurance events.
- Supplements can contain banned substances; athletes are responsible for what they take.
Explanation
- Iron and calcium are important for athletes, especially girls.
- Recovery meals combine carbohydrate and protein.
- Electrolytes matter in long events in heat.
- Weight-category sports need careful, safe weight management.
- Local foods (pulses, rice, milk, fruits) can meet needs.
Step by step
- Identify the concept, rule or fact asked.
- Recall the definition, formula, example or year.
- Apply it and eliminate mismatched options.
Examples
- A marathon runner increasing carbohydrates before a race → carbohydrate loading.
- Drinking water during a long training session → hydration.
- A recovery snack of milk and banana → carbohydrate + protein.
Traps and advanced points
- Trap: Skipping hydration.
- Trap: Trusting unknown supplements.
- Trap: Very low-carbohydrate diets for endurance.
Quick revision
- Carbohydrate = main fuel.
- 2% fluid loss harms performance.
- Pre-event meal 3–4 h.
Practice MCQs
Night blindness is caused by the deficiency of —
- vitamin A
- vitamin B12
- vitamin C
- vitamin D
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Answer: (a) vitamin A. Vitamin A is needed for vision in dim light.
The main nutrient for building and repairing muscles is —
- carbohydrate
- protein
- fat
- fibre
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Answer: (b) protein. Proteins are body-building foods.
The main fuel for intense exercise is —
- water
- protein
- carbohydrate
- vitamins
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Answer: (c) carbohydrate. Carbohydrates.
Protein mainly supports —
- instant energy only
- vision
- blood clotting
- muscle repair and growth
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Answer: (d) muscle repair and growth. Repair.
Losing about what share of body weight through sweat can impair performance?
- 0.5%
- 2%
- 10%
- 20%
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Answer: (b) 2%. About 2%.
A pre-event meal is usually taken —
- just before the event
- 3–4 hours before
- the previous week
- during the event
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Answer: (b) 3–4 hours before. Time to digest.
Carbohydrate loading increases —
- fat stores only
- protein synthesis only
- water loss
- glycogen stores
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Answer: (d) glycogen stores. For endurance events.
Athletes taking supplements must remember that —
- labels are always complete
- supplements are always safe
- they are responsible for banned substances in them
- doping rules do not apply
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Answer: (c) they are responsible for banned substances in them. Strict liability.
Rehydration after exercise should include water and —
- only alcohol
- nothing
- electrolytes
- only coffee
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Answer: (c) electrolytes. Replace salts lost in sweat.
Glycogen is stored mainly in —
- muscles and liver
- bones
- skin
- hair
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Answer: (a) muscles and liver. Muscles and liver.
More topics in this chapter
Notes and questions are written by Kundali IQ for practice. They are not official papers; always check the latest official notification for the syllabus and pattern.