Page 14 Ashley, Jacques, Smith • A Nutrition Survey Appendix A True False Don’t Know Carbohydrate 1. Eating a low carbohydrate diet will reduce muscle carbohydrate stores (glycogen) which can cause early fatigue 1. A high carbohydrate diet helps athletes reduce muscle protein breakdown in the body. 1. An athlete’s plate should consist of more carbohydraterich foods than protein foods. 1. Carbohydrates are the main fuel source for muscles during weight lifting. 1. An endurance athlete such as a marathon runner, distance cyclist or Ironman distance triathlete should consume 60-90 grams of carbohydrate hourly during training/competition. 1. Both carbohydrate and protein foods should be consumed after exercise to enhance recovery. 1. The best time to eat carbohydrate to restore glycogen (carbohydrate) muscle stores is 4 hours after exercise. 1. Swishing a sports drink or gel in the mouth without swallowing it during endurance exercise may reduce fatigue. 1. An endurance athlete does not need to eat a high carbohydrate diet during training as long as they load up on carbohydrate prior to competition. 1. Glycogen (carbohydrate stores) is the muscle’s main fuel for high intensity exercise such as sprinting. 1. Drinking alcohol after exercise makes it harder for muscles to recover. True False Don’t Know Protein 1. Protein is the primary source of energy used by muscles during strength training. 1. Protein supplements are necessary for building muscle mass. 1. Protein needs increase when athletes restrict calories and carbohydrates. 1. It is less important to eat protein at every meal when a protein supplement is consumed after a workout.
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