Physical Education: Nutrition for Athletes: Fueling Performance Worksheet

Question 1

Explain why carbohydrates are an important fuel source for athletes during moderate to high intensity exercise.

Accepted Answer

Carbohydrates are important because the body breaks them down into glucose, which muscles can use quickly for energy. During moderate to high intensity exercise, carbohydrates help maintain performance and delay fatigue.

Question 2

A soccer player eats oatmeal with berries and a glass of milk about 2 hours before a game. Identify one carbohydrate source and one protein source in this meal, and explain how each can help performance.

Accepted Answer

The oatmeal and berries are carbohydrate sources that provide energy for the game. The milk provides protein, which supports muscle repair and helps the meal be more balanced.

Question 3

Look at the sample plate. It has one-half vegetables and fruit, one-quarter whole grains, and one-quarter lean protein. Describe how this plate could be adjusted for an athlete on a heavy training day.

Accepted Answer

On a heavy training day, the athlete may need a larger portion of carbohydrates, such as whole grains, potatoes, rice, or pasta. The athlete should still include protein, fruits, vegetables, and fluids to support energy, recovery, and overall health.

Question 4

An athlete loses 1.5 pounds during a long practice. A common guideline is to drink about 16 to 24 ounces of fluid for each pound lost. About how much fluid should the athlete drink after practice?

Accepted Answer

The athlete should drink about 24 to 36 ounces of fluid after practice because 1.5 pounds multiplied by 16 ounces is 24 ounces, and 1.5 pounds multiplied by 24 ounces is 36 ounces.

Question 5

A runner has practice at 4:00 p.m. They ate lunch at 12:00 p.m. and feel hungry at 3:15 p.m. Choose a smart pre-practice snack from these options and explain your choice: a banana with yogurt, a large order of fried chicken, or only a diet soda.

Accepted Answer

A banana with yogurt is the best choice because it provides carbohydrates for energy and some protein without being too heavy. Fried chicken may feel too greasy before practice, and diet soda does not provide useful fuel.

Question 6

Explain the role of protein in an athlete's diet. Include why eating enough protein matters after strength training or intense practice.

Accepted Answer

Protein helps build and repair body tissues, including muscle. After strength training or intense practice, eating enough protein supports muscle recovery and adaptation, especially when paired with enough total calories and carbohydrates.

Question 7

Use the nutrition label shown. One serving has 30 grams of carbohydrates, 8 grams of protein, 3 grams of fat, and 6 grams of added sugar. Explain whether this snack would be better before exercise, after exercise, or neither, and support your answer.

Accepted Answer

This snack could be useful before exercise because it has a good amount of carbohydrates and is not very high in fat. It could also be part of recovery if paired with more protein and fluids, but by itself it may not provide enough protein after a hard workout.

Question 8

During a 90-minute basketball practice in a hot gym, an athlete drinks no water and starts to feel dizzy and tired. Identify two possible signs of dehydration and one safer hydration strategy.

Accepted Answer

Dizziness and unusual tiredness can be signs of dehydration. A safer strategy is to drink water before practice and take regular fluid breaks during practice, especially in hot conditions.

Question 9

Compare these two recovery meals after a hard swim practice: Meal A is chocolate milk and a turkey sandwich. Meal B is a small bag of candy only. Which meal better supports recovery, and why?

Accepted Answer

Meal A better supports recovery because it provides carbohydrates to replace energy stores, protein for muscle repair, and fluids. Meal B provides sugar but lacks protein and other nutrients needed for good recovery.

Question 10

The chart shows an athlete's energy level during a game after three different pre-game choices: balanced meal, skipped meal, and very high fat meal. Describe which choice is most likely to support steady performance and explain why.

Accepted Answer

The balanced meal is most likely to support steady performance because it provides usable energy without being too heavy. Skipping a meal may lead to low energy, while a very high fat meal may digest slowly and cause discomfort.

Question 11

A teammate says, "Athletes should avoid all fats because fat slows them down." Write a response that corrects this misconception.

Accepted Answer

Athletes should not avoid all fats because healthy fats support hormone production, cell function, and long-lasting energy. However, very greasy or high fat meals right before exercise may cause stomach discomfort, so timing and food choices matter.

Question 12

Create a one-day fueling plan for an athlete who has school, afternoon practice, and homework. Include breakfast, lunch, a pre-practice snack, a recovery choice, dinner, and fluids.

Accepted Answer

A strong plan could include a breakfast such as eggs, whole grain toast, fruit, and water; a lunch such as a chicken or bean bowl with rice and vegetables; a pre-practice snack such as a banana and yogurt; a recovery choice such as chocolate milk or a smoothie; and a dinner with lean protein, grains, vegetables, and fluids. The plan should include regular water throughout the day.

Physical Education: Nutrition for Athletes: Fueling Performance

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