Instructions
Read the information below about the role of nutrition in sports. After reading, complete the activities to test your understanding.
Fueling for Performance
For an athlete, food is high-performance fuel. Proper nutrition provides the energy needed to train and compete, helps the body repair and rebuild muscles after strenuous activity, and keeps you hydrated and focused. Making smart food choices can give you a significant edge, helping you perform at your peak and recover faster.
The Macronutrients: Your Energy Team
There are three main nutrients, called macronutrients, that provide your body with energy.
- Carbohydrates: These are the body's main and most efficient source of fuel. When you eat carbohydrates like pasta, rice, fruits, and bread, your body breaks them down into glucose. This glucose is stored in your muscles and liver as glycogen, which is the readily available energy you use during exercise.
- Protein: This is the body's "building block." After a workout, your muscles have tiny tears. Protein provides the essential amino acids needed to repair these tears, rebuild the muscle, and make it stronger. Good sources include chicken, fish, beans, lentils, tofu, and eggs.
- Fats: Fats are a concentrated source of energy, crucial for long-duration, lower-intensity exercise like long-distance running or cycling. Healthy fats (found in avocados, nuts, seeds, and olive oil) also help your body absorb certain vitamins and protect your vital organs.
Hydration is Key
Water is one of the most critical nutrients for an athlete. Being even slightly dehydrated can lead to a significant decrease in performance, causing fatigue, dizziness, and muscle cramps. Water helps regulate your body temperature through sweat, transports nutrients to your cells, and lubricates your joints. It's essential to drink water before, during, and after any physical activity.
Activities
Activity 1: Matching
Match the macronutrient to its primary role in the body for an athlete.
| 1. Carbohydrates | A. Essential for repairing and building muscle tissue. |
| 2. Protein | B. Provides long-lasting energy for endurance activities. |
| 3. Fat | C. The body’s main source of quick fuel for exercise. |
Your Answers:
1. _____
2. _____
3. _____
Activity 2: Fill in the Blanks
Complete the sentences below using words from the text.
- The energy from carbohydrates is stored in the muscles as __________________.
- After a workout, __________________ provides the building blocks to repair muscle tears.
- Being even slightly __________________ can cause fatigue and muscle cramps.
- Athletes should drink water before, __________________, and after physical activity.
Activity 3: Scenario
An athlete is preparing for a long cross-country race tomorrow morning. What type of macronutrient should be the main focus of their dinner tonight, and why?
________________________________________________________________________________________________________
________________________________________________________________________________________________________
________________________________________________________________________________________________________
Activity 4: Food Sort
Categorize the following foods based on their primary macronutrient. Write each food in the correct column.
Foods: Banana, Almonds, Chicken Breast, Brown Rice, Avocado, Eggs, Whole-Wheat Bread, Lentils
| Carbohydrates | Protein | Fat |
|---|---|---|
|
|
|
|
Answer Key
Activity 1: Matching
1. C
2. A
3. B
Activity 2: Fill in the Blanks
- glycogen
- protein
- dehydrated
- during
Activity 3: Scenario
Sample Answer: The athlete should focus on a dinner rich in carbohydrates. This is because carbohydrates are stored as glycogen in the muscles, which will be the main and most easily accessible fuel source for the long race tomorrow.
Activity 4: Food Sort
| Carbohydrates | Protein | Fat |
|---|---|---|
|
Banana Brown Rice Whole-Wheat Bread |
Chicken Breast Eggs Lentils |
Almonds Avocado |