Sports and Nutrition
This domain covers the balanced diet, the energy value of nutrients, what to eat before and after competition, and the eating disorders and supplement risks the board likes to test.
Nutrients and energy
Carbohydrate 4 kcal/g, protein 4 kcal/g, fat 9 kcal/g. Carbohydrate is the main fuel for high-intensity work and is stored as muscle and liver glycogen; protein supplies essential amino acids for repair; fat carries fat-soluble vitamins and fuels long, low-intensity work. Water, vitamins, minerals and roughage yield no direct calories but remain essential.
Timing around competition
A pre-event meal should be high in carbohydrate and low in fat, fibre and spice, eaten about 3–4 hours before the start; a small carbohydrate snack is acceptable about an hour out. Carbohydrate loading suits endurance events lasting over 90 minutes. Recovery means carbohydrate plus some protein within 30–60 minutes after the event.
Weight control and supplements
Obesity management combines a modest energy deficit, regular aerobic work and behaviour change; crash dieting risks dehydration and muscle loss. Anorexia nervosa (self-starvation with distorted body image) and bulimia nervosa (binge then purge) are clinical disorders, not discipline problems. Vitamin, mineral, protein and herbal supplements never replace food and may be contaminated.
Worked example
A meal contains 60 g carbohydrate, 20 g protein and 10 g fat. Energy = (60 × 4) + (20 × 4) + (10 × 9) = 240 + 80 + 90 = 410 kcal. Carbohydrate share = 240 ÷ 410 × 100 = 58.5%. That fits the usual 55–60% carbohydrate target, so the meal is fine on a training day but would need more carbohydrate before an endurance event.
Traps that cost marks
- Using 4 kcal/g for fat.
- Placing the pre-event meal 30 minutes before the start.
- Treating anorexia nervosa and bulimia nervosa as the same condition.