Nutrition, hydration and lifestyle
What the examiner expects
Nutrition, hydration and lifestyle tests practical guidance for active school-age participants: balanced meals, timing around exercise, safe hydration, sleep and avoidance of harmful substances. Expect questions on food groups, macronutrients and pre-/post-exercise choices.
Core rules
A balanced diet supplies energy and nutrients from cereals and millets, pulses and legumes, milk and dairy, fruits and vegetables, and small amounts of fats and oils, with limited sugar and salt. Carbohydrate is the main fuel for moderate and high-intensity exercise; protein supports growth and repair; fat is needed for essential fatty acids and fat-soluble vitamins; fibre, vitamins, minerals and water support health. For a young athlete, a carbohydrate-based meal 2–3 hours before exercise and a carbohydrate-plus-protein snack after are practical. Water is the best drink for most school sessions. Drink before, during and after activity, especially in heat; urine colour and thirst are simple checks. Sleep needs are high in adolescence (about 8–10 hours). Tobacco, alcohol and unnecessary supplements are avoided; supplements can be contaminated and are not a shortcut.
Worked example
A 60 kg adolescent footballer has a match at 10 a.m. Reasoning: a breakfast at about 7–7.30 a.m. of roti or rice, dal, curd and fruit provides carbohydrate and some protein. Sip water before the warm-up and during breaks, and avoid a large sugary drink immediately before play. After the match, curd or milk with fruit and a meal provides protein and carbohydrate for recovery. The plan is practical, familiar and safe; it does not require supplements.
Traps that cost marks
Do not claim protein supplements are essential. Do not restrict water to 'toughen' an athlete. Do not recommend sugary energy drinks for routine school sport. Do not give the same nutrition plan to every participant regardless of age, weight, health condition or environment.