Athletes, Performance and Body Composition

Question 1

What are the main components of athlete nutrition?

Answer 1

1. Total energy intake
2. Macronutrient intake
3. Micronutrient intake
4. Water intake
5. Recommendations for weight loss/gain

Each component plays a critical role in an athlete’s performance and recovery.

Question 2

What factors influence total energy intake in athletes?

Answer 2

Body size and energy expenditure

Needs can vary significantly depending on the sport and individual.

Question 3

What is the general guideline for carbohydrate intake for athletes according to ACSM?

Answer 3

6-10 g/kg of body weight daily

Actual needs depend on the intensity and duration of the activity.

Question 4

What is the effect of high-intensity exercise on liver glycogen?

Answer 4

Depletes liver glycogen by 50%

This depletion affects performance and endurance.

Question 5

What is the importance of glucose for athletes?

Answer 5

Critical for muscle contractions and brain function

Glucose is essential for overall performance.

Question 6

What are the general carbohydrate intake guidelines before competition?

Answer 6

1. 200-300 g 3-4 hours before exercise
2. 1.0-1.2 g/kg snack 30-60 min before exercise
3. 30-60 g/hr during competition

Timing and type of carbohydrate can significantly affect performance.

Question 7

What is glycemic index (GI)?

Answer 7

A measure of how quickly food raises blood glucose levels

Pure glucose is the standard reference (100).

Question 8

What can influence the glycemic index of a food?

Answer 8

• Biochemical structure of the carbohydrate
• Absorption process
• Size of food particle
• Co-ingestion of fat, fiber, or protein

These factors can modify how quickly carbohydrates are digested and absorbed.

Question 9

What are the carbohydrate intake recommendations during competition?

Answer 9

~30-60 g/hr

This can be in liquid or solid form to maintain energy levels.

Question 10

What is the recommended carbohydrate intake after exercise?

Answer 10

1.0-1.5 g/kg of moderate to high GI carbohydrates

This should be consumed within 30 minutes and every 2 hours for up to 6 hours.

Question 11

What is the goal of carbohydrate loading?

Answer 11

To replenish and maximize muscle glycogen stores

This is particularly important for events lasting longer than 60-90 minutes.

Question 12

True or False: Muscle glycogen can be supercompensated before liver glycogen is fully recovered.

Answer 12

True

Muscle glycogen takes precedence in recovery.

Question 13

Fill in the blank: The optimal rate of carbohydrate ingestion after exercise is _______.

Answer 13

1.2 g/min

This rate helps maximize glycogen synthesis.

Question 14

What should athletes consider when consuming carbohydrates before competition?

Answer 14

Timing, type of carbohydrate, and individual tolerance

Testing different strategies in training is essential.

Question 15

What are the potential issues with classical carbohydrate supercompensation?

Answer 15

• Hypoglycemia
• Practical meal prep issues
• Gastrointestinal problems
• Mood changes

These factors can affect performance and compliance.

Question 16

What is the relationship between carbohydrate intake and glycogen synthesis rate?

Answer 16

Sufficient carbohydrate intake leads to faster glycogen synthesis

Insulin and prior exercise also play roles in this process.

Question 17

What factors affect the rate of glycogen synthesis?

Answer 17

• Availability of glucose
• Insulin
• Prior exercise

These factors can significantly impact recovery after exercise.

Question 18

What are the differences in carbohydrate loading responses between men and women?

Answer 18

Women may rely more on fat oxidation and have issues with compliance due to weight gain concerns

This difference impacts the effectiveness of carbohydrate loading strategies.

Question 19

What is the recommended carbohydrate intake for pre-exercise supercompensation?

Answer 19

~6 to 10 g/kg

Often >60% of daily energy intake (EI).

Question 20

What is the carbohydrate intake recommended 3-4 hours before exercise?

Answer 20

200-300 g

Low to moderate glycemic index (GI).

Question 21

What is the carbohydrate intake recommended 5-60 minutes before exercise?

Answer 21

1-1.2 g/kg

Can be high GI, especially if close to event.

Question 22

What is the carbohydrate intake recommended during exercise?

Answer 22

30–60 g/h or 0.7 g/kg/hr

4-8% in drinks, high GI.

Question 23

What is the recommended carbohydrate intake after exercise?

Answer 23

1.0–1.5 g/kg during the first ~30 min + every 2h for 4-6 h

Often >65% of daily EI.

Question 24

What are the energy reserves in adipose tissue?

Answer 24

9000 g or 337000 kJ

Provides energy for rest, walking, and running.

Question 25

What is the glycogen reserve in the liver?

Answer 25

90 g or 1500 kJ ## Footnote Provides minimal energy during exercise.

Question 26

What are the glycogen reserves in muscles?

Answer 26

350 g or 6000 kJ ## Footnote Important for energy during physical activity.

Question 27

What is the protein reserve in the body?

Answer 27

8800 g or 150000 kJ ## Footnote Serves various metabolic functions.

Question 28

How does fat metabolism change with training?

Answer 28

Improved ability to oxidize free fatty acids (FFA) ## Footnote Includes enhanced capillarization and oxidative enzymes.

Question 29

When can a high-fat diet be beneficial?

Answer 29

When combined with carbohydrate intake ## Footnote Maintains glycogen stores while enhancing fat metabolism.

Question 30

What is the average protein requirement for healthy young adults?

Answer 30

0.66 g/kg/d ## Footnote Safe intake is 0.83 g/kg/d.

Question 31

What is the nitrogen balance method used for?

Answer 31

To estimate protein intake and excretion ## Footnote Nitrogen intake minus nitrogen loss.

Question 32

What are the protein requirements for endurance athletes?

Answer 32

1.2 – 1.4 g/kg of body weight per day ## Footnote May be higher for ultra-endurance athletes.

Question 33

What is the protein intake recommendation for strength training athletes?

Answer 33

1.2 – 1.7 g/kg of body weight per day ## Footnote Especially in early training phases.

Question 34

What is the role of essential amino acids (EAA) in protein synthesis?

Answer 34

They are necessary for protein synthesis ## Footnote Certain amino acids must be obtained from the diet.

Question 35

What is a limiting amino acid in wheat?

Answer 35

Lysine ## Footnote Other sources include rice and maize.

Question 36

What is the effect of protein timing on synthesis?

Answer 36

Co-ingestion with carbohydrates enhances protein synthesis ## Footnote Insulin response plays a role.

Question 37

What is the recommended protein intake during weight loss?

Answer 37

1.6 to 2.4 g/kg/day ## Footnote Retains muscle while promoting fat loss.

Question 38

What micronutrients are particularly important for athletes?

Answer 38

Iron, calcium, zinc, and magnesium ## Footnote Iron needs may increase significantly in distance runners.

Question 39

What is the potential risk of supplement use among athletes?

Answer 39

Micronutrient deficiencies and contamination ## Footnote Many supplements are unregulated.

Question 40

What are some common ergogenic aids with evidence of benefit?

Answer 40

Caffeine, creatine, sodium bicarbonate, and nitrate ## Footnote Effectiveness varies and requires more research.

Question 41

What should be considered before taking supplements?

Answer 41

Availability, affordability, and compatibility with performance goals ## Footnote Consultation with a healthcare professional is advised.

Question 42

What is a critical question to consider before taking supplements?

Answer 42

Is the product available, affordable, tolerated and compatible with your performance goals? ## Footnote Additional questions include whether a coach or nutritionist supports the supplement choice and if it is from a reliable source.

Question 43

What role do supplements play in an athlete's nutrition plan according to the IOC?

Answer 43

Supplements can play a small role, but identifying appropriate products and integrating them into a nutrition plan requires considerable effort and expert knowledge. ## Footnote It's important to ensure benefits outweigh negative side effects.

Question 44

What is the recommended water intake before exercise?

Answer 44

5-7 ml of water per kg at least 4 hours before exercise. ## Footnote For a 75 kg person, this equates to 375 – 525 ml.

Question 45

What is the maximum rate of gastric emptying during exercise?

Answer 45

~1-1.5 L/hr. ## Footnote This is relevant for preventing dehydration and managing fluid intake.

Question 46

What should an athlete do after exercise to restore euhydration?

Answer 46

Consume normal meals and beverages, or drink ~1.5 L of fluid per kg of weight lost if recovery needs to be rapid. ## Footnote Fluids/foods with sodium help expedite recovery by stimulating thirst and fluid retention.

Question 47

What factors can affect sweat rates during exercise?

Answer 47

Sweat rates can vary from 0.3-2.4 L/h and are impacted by ambient temperature. ## Footnote Sweat rate is also related to running time.

Question 48

What is a safe rate of weight loss for athletes?

Answer 48

Gradual loss of 0.5-1.0 kg/week, approximately 500-1000 kcal/day deficit. ## Footnote More significant fat loss should preferably occur in the off-season.

Question 49

What is the recommended protein intake for weight gain?

Answer 49

1.2–1.7 g/kg/day or about 25% of total kcals from protein. ## Footnote This is essential for muscle synthesis.

Question 50

What carbohydrate intake is recommended for weight gain?

Answer 50

6.0 g/kg/day or about 55% of total kcals from carbohydrates. ## Footnote Adequate carbohydrate intake is important for training needs.

Question 51

What should be the approach to fat intake during weight loss?

Answer 51

Decrease absolute fat intake. ## Footnote This is part of a balanced nutrition strategy.

Question 52

True or False: Dehydration is defined as a loss of more than 2% of body weight.

Answer 52

True. ## Footnote This threshold is important for athletes to monitor.

Question 53

Fill in the blank: During the first week of weight loss, it is important to maintain/increase absolute _______ intake.

Answer 53

protein. ## Footnote This helps prevent amino acids from being used to make glucose.

Question 54

What should individuals develop to prevent excessive dehydration during exercise?

Answer 54

Fluid replacement plans. ## Footnote Plans should aim to prevent reductions of <2% body weight from baseline.

Question 55

What is the role of moderate energy restriction in weight loss for athletes?

Answer 55

It promotes gradual weight loss while maintaining performance. ## Footnote It can also involve increasing energy expenditure.

Question 56

What is the suggested routine for recovery regarding essential amino acids?

Answer 56

0.1 g essential AA/kg immediately prior and/or during the first few hours of recovery. ## Footnote Adding carbohydrates (0.5 g/kg) may enhance recovery effectiveness.