Question

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key concepts
describe how physical activity affects your nutrient needs.
discuss smart food and fluid choices for before, during, and after physical activity.
analyze common myths about sports nutrition.

Explanation:

Physical activity increases energy - expenditure, thus raising nutrient needs. Before activity, choose easily - digestible carbs; during, hydrate and have small amounts of quick - energy sources; after, consume protein for muscle repair and complex carbs for glycogen replenishment. Common myths in sports nutrition include the belief that more protein is always better and that sports drinks are always necessary.

Answer:

1. Physical activity increases energy expenditure, leading to higher nutrient needs such as more carbohydrates for energy, protein for muscle repair and growth, and increased fluid and electrolyte requirements.
2. Before physical activity, choose foods like bananas, whole - grain toast for easily digestible carbohydrates. During activity, hydrate with water or sports drinks (if activity is long - lasting) and have small snacks like energy gels. After activity, consume lean proteins (chicken, fish), complex carbohydrates (brown rice, sweet potatoes) and fluids to replenish glycogen stores and repair muscles.
3. Common myths about sports nutrition include: Myth that high - protein diets are always beneficial without considering individual needs; Myth that sports drinks are necessary for all types of physical activity (when water may be sufficient for short - duration, low - intensity activities).