18b. Sports Nutrition - Macros

Question 1

Why are carbs the preferred fuel source for performance/endurance?

Answer 1

Increases muscle/liver glycogen stores

Question 2

What does increased muscle/liver glycogen stores mean for performance?

Answer 2

Longer anaerobic/aerobic energy production
Longer sustained performance
Delayed exhaustion

Question 3

What can depleted glycogen stores result in?

Answer 3

Early fatigue
Reduced performance

Question 4

How many gms of carbs per kg/day should someone eat if exercising 3-7 hrs wk?

Answer 4

5gms/kg/day

Question 5

How many gms of carbs per kg/day should someone eat if exercising 1-4 hrs day

Answer 5

7gms/kg/day

Question 6

How many gms of carbs per kg/day should someone eat if exercising more than 4 hrs day?

Answer 6

9gms/kg/day

Question 7

How many carbs should someone take on before exercise?

Answer 7

2.5g carb per kg bodyweight

Question 8

How long before exercise should someone eat?

Answer 8

2-4 hours before to let food settle

Question 9

Examples of carb fuel to be eaten 2-4 hrs before exercise (low GI)

Answer 9

Porridge
Sweet potato
Chickpeas
Baked beans
Lentils
Quinoa
Brown rice

Question 10

When should a pre-workout snack be eaten?

Answer 10

1-2 hrs before

Question 11

Examples of a pre-workout snack

Answer 11

Fresh fruit
Dried fruit
Smoothie
Protein shake

Question 12

How many carbs should be taken during exercise (longer than 60 mins)?

Answer 12

30-60g per hr

Question 13

What fuel source ratio should be used during exercise longer than 60 mins?

Answer 13

Glucose:fructose
2:1

Question 14

Examples of foods to be eaten during exercise longer than 60 mins (high GI)

Answer 14

Isotonic drinks
Gels
Dried fruit
Bananas

Question 15

How many carbs should eaten after exercise?

Answer 15

1g of carbs per kg bodyweight up to 2 hours after

Question 16

What sort of carbs should be eaten post-exercise?

Answer 16

High GI straight after
Low GI after 2 hrs

Question 17

Why is combining protein and carbs post-exercise good for improving glycogen recovery?

Answer 17

Stimulates greater insulin release
Greater muscle glucose/amino acid uptake
Muscle protein synthesis

Question 18

What is the purpose of carb loading?

Answer 18

Maximise glycogen stores after a depletion stage

Question 19

When is carb loading beneficial?

Answer 19

Endurance events lasting longer than 90 mins

Question 20

What can inappropriate protein intake lead to?

Answer 20

Reduced performance
Poor recovery
Lower immunity
Muscle catabolism

Question 21

What can protein requirements be affected by?

Answer 21

Individual requirements
Exercise intensity
Exercise duration
Training phases

Question 22

Protein intake for low/moderate activity

Answer 22

1g per kg bodyweight

Question 23

Protein intake for weight training athletes

Answer 23

1.8-2.4g per kg bodyweight

Question 24

Protein intake for endurance athletes

Answer 24

1.2-1.6g per kg bodyweight

Question 25

Protein intake for pregnant athletes

Answer 25

+10g per day above RDA

Question 26

Protein intake for breastfeeding athletes

Answer 26

+20g per day above RDA

Question 27

Why do strength and power training athletes need the highest amount of protein?

Answer 27

Highest muscle tissue breakdown

Question 28

Why does mixed sport activity require a higher intake of protein?

Answer 28

High muscle tissue cell breakdown

Question 29

Why is protein required after endurance training?

Answer 29

Replace and repair some muscle tissue cell breakdown

Question 30

What happens to proteins after 60-90 mins of exercise?

Answer 30

Body converts BCAA into energy

Question 31

How is protein best consumed?

Answer 31

Throughout the day

Question 32

How much protein should be consumed throughout the day?

Answer 32

20-40g at each meal

Question 33

Examples of animal protein

Answer 33

Eggs Cheese Cottage cheese Meat Poultry Fish

Question 34

Examples of plant protein

Answer 34

Quinoa Lentils Beans Tofu Nuts Seeds

Question 35

What is the ideal carbs to protein ratio?

Answer 35

4:1

Question 36

Why is a 4:1 carbs to protein ratio important?

Answer 36

Promotes release of insulin to stimulate muscle glycogen replacement Stimulates transport of amino acids

Question 37

What is the optimum body fat % for female athletes?

Answer 37

12-18%

Question 38

What is the optimum body fat % for male athletes?

Answer 38

6-13%

Question 39

Examples of lipid store assessment tools

Answer 39

BMI Waist to hip ratio Skin fold calliper DEXA Bioelectric impedance

Question 40

When is fat beneficial as a fuel source?

Answer 40

When long-lasting energy is required Endurance events

Question 41

When does the body revert to using fats as fuel?

Answer 41

When glycogen stores are low

Question 42

How many ATP can a long chain fatty acid provide?

Answer 42

120

Question 43

Who is more likely to benefit from using fat as fuel?

Answer 43

An individual who is carb sensitive

Question 44

When is using fat as fuel a benefit?

Answer 44

Long distance events Resistance training Reducing body fat percentage Minimising blood glucose in carb sensitive individuals

Question 45

When should fats ideally be eaten post-exercise?

Answer 45

Until 1 hr after

Question 46

Benefits of O3 in sport

Answer 46

Increase delivery of oxygen and nutrients Higher cell membrane flexibility Improve recovery Enhance aerobic metabolism Increase energy and stamina Increase exercise duration and intensity Anti-inflammatory