CH. 1

Question 1

what impact would nutrition have on training if you are not refuelling properly?

Answer 1

• w/o proper nutrition recovery, what you burn is not being refuelled you then start your next training session fatigued because you have not fully recovered.

Question 2

why are long-term sport nutrition goals important?

Answer 2

1. to have adaquate energy intake to meet energy demands of training and performing
2. adequate replenishment of muscle and liver glycogen w/ dietary CHO.
3. adequate protein intake to build or maintain muscle.
4. adequate hydration
5. adequate overall diet to maintain good health
6. appropriate weight and body composition (can be sport dependent.)

Question 3

why are short term sport nutrition goals important?

Answer 3

1. consumption of food and beverage can help delay fatigue setting in during activity.
2. to minimize dehydration and hypohydration.
3. use of performance-enhancing strategies. (includes pregame meals, timing as to when to take caffeine, or CHO.)
4. to support recovery.
5. appropriate timing of nutrients.

Question 4

what training principles are needed when doing nutrition planning?

Answer 4

1. progressive overload
2. individuality (modify to specifics of the athlete or individual.)
3. specificity
4. nutrition may depend on hard/ easy days for that individuals workout.
5. periodization.

Question 5

what are the 3 zones of training periodization?

Answer 5

• macrocycle
• mesocycle
• microcycle.

Question 6

what are macro, meso, microcycle?

Answer 6

MACROCYCLE
- overall training period
- time is around 1 yr
- start of training to event

MESOCYCLE
- sub cycles with specific trains purposes.
- these will be different months or different seasons depending on your sport.
- specific to your sport.

MICROCYCLE
- repeats the mesocycle on a smaller scale.
- time scale is a week.
- can be based on easy and hard training days,

Question 7

what does __________ stand for?
1. DRI
2. EAR
3. RDA
4. AI
5. UL

Answer 7

1. dietary reference intake
2. estimated average requirement
3. recommended dietary allowance
4. adequate intake
5. tolerable upper intake level.

Question 8

what are
1. DRI
2. EAR
3. RDA
4. AI
5. UL

Answer 8

1. nutrient reference values for assessing and planning diets.
   - this promotes long term health.
   - designed for a particular population group that depends on sex, age, pregnancy/ lactation
2. provides the average daily intake required for 50% of the population of healthy individuals.
3. EAR + 2 SD
   - provides the average daily intake for 98% of a group.
4. used when RDA cannot be determined, is low risk.

5.we are given 2 different tables. the first one the individual intake falls between the RDA and AI, which is the amount you want to hit (in-between).
the second table is the UL which is the amount that we DO NOT want to exceed in consumption.

Question 9

what is therapeutic index?

Answer 9

• way of describing the therapeutic window?
• ED50 effective dose where 50% of subjects are notice the effect of the supplement.
• TD50 is the toxic dose for 50% of subjects. (kills 1/2)