Nutrition Fundamentals Flashcards

For most swim lessons lasting under an hour, what is the most appropriate drink for participants?

Answer: Plain water

For activity under about 60 minutes, plain water is generally sufficient to maintain hydration.

When are sports drinks containing carbohydrates and electrolytes most beneficial?

Answer: During prolonged or intense exercise lasting longer than about 60 minutes

Sports drinks help replace carbohydrates and electrolytes during prolonged or very intense exercise, especially in heat.

What is the main role of protein in an active swimmer's diet?

Answer: Building and repairing muscle tissue

Protein supplies amino acids needed to build and repair muscle and other tissues.

An adult learner says they skipped breakfast and lunch and now feels shaky and lightheaded before a lesson. What is the most likely cause?

Answer: Low blood sugar from inadequate food intake

Missing meals can lower blood glucose, causing shakiness, weakness, and lightheadedness, which raises safety risk in the water.

Which food is the best source of complex carbohydrates for sustained energy?

Answer: Whole-grain bread or oatmeal

Whole grains provide complex carbohydrates that release energy more steadily than simple sugars.

Within what general time window after exercise is it recommended to eat a snack with carbohydrates and protein to support recovery?

Answer: Within about 30-60 minutes

Eating carbohydrates and protein soon after exercise helps replenish glycogen and supports muscle repair.

Which post-swim snack best combines carbohydrate and protein for recovery?

Answer: Chocolate milk or yogurt with fruit

Chocolate milk or yogurt with fruit provides both carbohydrates to refuel and protein to repair muscles.