Nutrition and Athletic Performance

Grade 6 · Health · Study Guide

Explore how the food you eat directly fuels your body for sports and physical activity.

Your body is like a high-performance engine — it needs the right fuel to run at its best. Nutrition plays a huge role in how well you perform in sports, gym class, or any physical activity.

Carbohydrates are your body's primary energy source. Foods like whole grains, fruits, and vegetables break down into glucose, which muscles use for quick energy. Before a game or workout, carbohydrates give you the fuel to go hard from the start.

Proteins help repair and build muscle tissue. After intense exercise, your muscles have tiny tears that protein helps fix, making them stronger over time. Good protein sources include lean meats, eggs, beans, and dairy products.

Fats provide long-lasting energy, especially during lower-intensity activities. Healthy fats from nuts, avocados, and olive oil support joint health and help your body absorb vitamins.

Hydration is just as critical as food. Even mild dehydration can reduce your strength, speed, and focus. Athletes should drink water before, during, and after activity. Sports drinks can help replace electrolytes lost through sweat during long or intense sessions.

Timing also matters. Eating a balanced meal two to three hours before activity gives your body time to digest and convert food to energy. A light snack 30–60 minutes before can provide a quick boost without causing stomach discomfort.

Key terms

Carbohydrates
Nutrients found in grains, fruits, and vegetables that are the body's main source of quick energy.
Protein
A nutrient found in meat, eggs, and beans that repairs and builds muscle tissue after exercise.
Hydration
Maintaining proper fluid levels in the body, especially by drinking enough water.
Electrolytes
Minerals like sodium and potassium lost through sweat that help muscles and nerves function.
Glucose
A simple sugar that muscles use as fuel during physical activity.
Metabolism
The process by which your body converts food into energy.

Flashcards

Carbohydrates
The body's main quick-energy fuel, found in grains, fruits, and vegetables.
Protein
Nutrient that repairs and builds muscles after exercise; found in meat, eggs, and beans.
Healthy Fats
Long-lasting energy source from nuts, avocados, and olive oil that supports joint health.
Electrolytes
Minerals (sodium, potassium) lost in sweat that must be replaced to maintain performance.
Pre-game Meal Timing
Eating a balanced meal 2–3 hours before activity allows proper digestion and energy conversion.
Dehydration
Loss of body fluids that can reduce strength, speed, and mental focus during exercise.
Glucose
Simple sugar produced when carbohydrates digest; direct fuel for working muscles.
Sports Drink
Beverage containing water, sugar, and electrolytes used to rehydrate during long or intense exercise.

Questions

  1. Which nutrient is the body's primary source of quick energy during exercise?

    1. Fats
    2. Proteins
    3. Carbohydrates
    4. Vitamins
    Show answer

    Answer: Carbohydrates

    Carbohydrates break down into glucose, which muscles use as their primary and most efficient energy source during exercise.

  2. Drinking water only after exercise is enough to stay properly hydrated during athletic activity.

    Show answer

    Answer: False

    Athletes should drink water before, during, and after exercise to prevent dehydration, which can harm performance even in its early stages.

  3. What is the main job of protein in an athlete's diet?

    1. Provide quick energy before a game
    2. Repair and build muscle after exercise
    3. Keep joints lubricated
    4. Regulate body temperature
    Show answer

    Answer: Repair and build muscle after exercise

    Protein's role is to repair the small muscle tears caused by exercise and build stronger muscle fibers over time.

  4. Minerals like sodium and potassium that are lost through sweat are called ________.

    Show answer

    Answer: electrolytes

    Electrolytes are minerals like sodium and potassium that regulate fluid balance and muscle function; they are lost when you sweat.

  5. Eating a large meal right before intense exercise is recommended to maximize athletic performance.

    Show answer

    Answer: False

    A large meal right before exercise can cause cramping and sluggishness because the body diverts blood to the digestive system. It's better to eat 2–3 hours beforehand.

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