Question 1

What is the difference between macronutrients and micronutrients?

Accepted Answer

Macronutrients are nutrients needed in large amounts: carbohydrates, proteins, and fats. They provide energy and are measured in grams. Micronutrients are needed in smaller amounts: vitamins and minerals. They don't provide energy but are essential for processes like immune function and bone health. Fibre and water are also essential but are not classified as macro or micronutrients.

Question 2

How does diet affect athletic performance?

Accepted Answer

Diet directly impacts energy levels, recovery, and overall health. Carbohydrates fuel high-intensity exercise, while protein repairs muscles after training. Fats provide energy for low-intensity, long-duration activities. Vitamins and minerals support functions like oxygen transport (iron) and bone strength (calcium). Poor diet can lead to fatigue, injury, and illness, reducing performance.

Question 3

What is carbohydrate loading and who uses it?

Accepted Answer

Carbohydrate loading is a strategy where athletes increase their carbohydrate intake and reduce exercise in the days before an event to maximise glycogen stores in muscles and liver. It is used by endurance athletes, such as marathon runners, cyclists, and swimmers, to delay fatigue and improve performance in events lasting over 90 minutes.

Question 4

How much water should an athlete drink?

Accepted Answer

General guidelines suggest 2-3 litres per day for adults, but athletes need more depending on sweat loss. Before exercise, drink 500ml 2 hours prior. During exercise, 150-200ml every 15-20 minutes. After exercise, drink 1.5 times the weight lost in fluid (e.g., if you lose 1kg, drink 1.5 litres). Sports drinks can help replace electrolytes during intense or prolonged activity.

Question 5

What is the glycemic index and why does it matter for athletes?

Accepted Answer

The glycemic index (GI) ranks carbohydrates based on how quickly they raise blood sugar. High-GI foods (e.g., white bread, sugary drinks) provide rapid energy, ideal during or after exercise. Low-GI foods (e.g., oats, lentils) release energy slowly, good for sustained energy before exercise. Athletes can use GI to plan meals for optimal performance and recovery.

Question 6

Can you be healthy and not eat meat?

Accepted Answer

Yes, a well-planned vegetarian or vegan diet can meet all nutritional needs. Key nutrients to watch are protein (from beans, lentils, tofu), iron (from spinach, fortified cereals, with vitamin C to aid absorption), vitamin B12 (from fortified foods or supplements), and calcium (from fortified plant milks, leafy greens). Many athletes, like Venus Williams, thrive on plant-based diets.

Diet and nutrition

Topic Overview

Key Concepts

What You Need to Demonstrate

Marking Points

Examiner Tips

Common Mistakes

Frequently Asked Questions

Before You Start

Likely Command Words

Ready to test yourself?

Related Topics in OCR GCSE Physical Education

Aerobic and anaerobic exercise

Applied anatomy and physiology

Applying the principles of training

Characteristics of skilful movement

How to Revise Diet and nutrition — OCR GCSE Physical Education

Examiner Tips for Diet and nutrition

Common Mistakes in Diet and nutrition

Key Marking Points