Ch. 14 Performance Nutrition

Question 1

Performance nutrition

Answer 1

combination of strategies to enhance performance through specific food and nutrient choices, timing, and quantities

Question 2

Carbohydrates

Answer 2

primary fuel source during activity; exercise while carbohydrate-depleted increases stress hormones and reduces immune function; consumed in grains, fruits and vegetables, legumes, dairy

Question 3

Glycogen

Answer 3

carbohydrate stored within muscle and liver tissue; depleted over two hours of exercise, or a 15-hour fast

Question 4

Fiber

Answer 4

non-digestible carbohydrate; soluble and insoluble types; beneficial for healthy gut and immune system function

Question 5

Glycemic Index (GI)

Answer 5

rating of carbohydrates based on how rapidly they raise blood sugar; higher-GI carbs raise blood sugar faster

Question 6

Glycogen supercompensation (carbohydrate loading)

Answer 6

can almost double muscle glycogen concentrations; most effective for intense endurance activities over 90 minutes; consume typical meals for 3 days followed by 3 days of a high-carb diet just before competition

Question 7

Protein

Answer 7

supports growth and maintenance of body tissues; synthesizes enzymes, hormones, and other peptides; builds antibodies; maintains fluid and electrolyte balance, repairs exercise- associated muscle damage, provides energy and glucose; consumed in meat, poultry, fish, eggs, beans, nuts, dairy

Question 8

Gluconeogenesis

Answer 8

metabolic pathway that generates glucose from non-carbohydrate substrates such as pyruvate, lactate, glycerol, and glucogenic amino acids

Question 9

Whey proteins

Answer 9

collection of globular proteins isolated from whey, a by-product of cow’s-milk cheese making; highest biological value of any protein

Question 10

Casein

Answer 10

predominate phosphoprotein accounting for nearly 80% of proteins in milk and cheese

Question 11

Essential amino acids

Answer 11

must come from food; cannot be synthesized by the body

Question 12

Daily Carbohydrate Intake Recommendations for Athletes

Answer 12

• Typical American Diet: 4-5 g/kg/d
• General training needs: 5-7 g/kg/d
• Endurance training needs: 7-10 g/kg/d
• Ultra-endurance training needs: 11 g/kg/d or more

Question 13

Daily Protein Intake Recommendations for Athletes

Answer 13

• Moderately active adults: 0.8 g/kg/d
• Strength athletes: 1.6-1.7 g/kg/d
• Strength athletes (vegetarian): 1.7-1.8 g/kg/d
• Endurance athletes: 1.2-1.4 g/kg/d
• Endurance athletes (vegetarian): 1.3-1.5 g/kg/d
• All exercising individuals: 1.4-2.0 g/kg/d

Question 14

Fats

Answer 14

maintain function and elasticity of cell membranes, support structure and function of nervous system, produce hormones, regulate body temperature, assist with vitamin and carotenoid absorption, protect vital organs; saturated, monounsaturated, and polyunsaturated types; consumed in meats, poultry, fish, oils

Question 15

Daily Fat Intake Guidelines

Answer 15

• 20-35% of daily energy intake
  
  • 10% from saturated fatty acids
  • 10% poly-unsaturated fatty acids
  • 10% mono-unsaturated fatty acids
• Very low fat (<15%) diets show no performance benefit

Question 16

Micronutrients

Answer 16

vitamins and minerals; play key roles in metabolism, bone health, hemoglobin production, immune function, and protection from oxidative damage

Question 17

Antioxidants

Answer 17

nutrients that help remove free radicals from the body and reduce oxidative stress; e.g., vitamins E and C, beta-carotene, selenium; can become toxic at high doses

Question 18

Daily energy balance

Answer 18

when sufficient calories are consumed to match daily energy expenditure

Question 19

Inter-day energy balance

Answer 19

body composition can be impacted by meal and snack frequency; avoid energy deficits throughout the day by consuming smaller, more frequent meals

Question 20

Pre-exercise meal

Answer 20

should contain sufficient fluids to maintain hydration, be low in fat and fiber to encourage gastric emptying, be high in carbohydrates to optimize glycogen stores, contain moderate protein, and be made of familiar foods so as to not upset the stomach; consume meal with 200-300g carbs 3-4 hours before exercise

Question 21

Sports drinks

Answer 21

drinks containing 4-8% carbohydrates improve performance; use before morning workouts and for athletic events lasting longer than 1 hour

Question 22

Muscle fuel recovery

Answer 22

consume high-GI carbs and proteins in a 4:1 ratio within 30-45 minutes immediately after exercise to maximize glycogen replenishment, promote anabolic processes, and enhance recovery

Question 23

Insulin

Answer 23

substance responsible for transporting glucose and amino acids into cells and initiating glycogen and protein synthesis; muscle cells are most insulin-receptive immediately after exercise

Question 24

Dietary Reference Intake (DRI)

Answer 24

family of four nutrient reference values; RDA, AI, EAR, and TUL; primary goals are to prevent nutrient deficiencies and reduce risk of chronic diseases such as osteoporosis, cancer, and cardiovascular disease

Question 25

Recommended Daily Allowance (RDA)

Answer 25

average daily dietary intake level that adequately meets nutrient requirements of nearly all healthy individuals in a particular life stage and gender group

Question 26

Adequate Intake (AI)

Answer 26

used when an RDA cannot be determined; recommended intake value based on observed or experimentally determined nutrient intake estimates of a group of healthy people

Question 27

Estimated Average Requirement (EAR)

Answer 27

used to assess dietary adequacy; basis for the RDA; daily nutrient intake value estimated to meet half of a healthy individual’s requirement

Question 28

Tolerable Upper Level (TUL)

Answer 28

highest level of daily nutrient intake not likely to pose a risk of adverse health effects for almost all individuals in the general population; potential risk of adverse effects increases as intake increases above TUL

Question 29

Performance effects of hydration

Answer 29

dehydration of greater than 2% body mass can decrease aerobic exercise performance, visuomotor tracking, short-term memory, response time, coordination, attention, and mental focus

Question 30

Symptoms of dehydration

Answer 30

thirst, discomfort, fatigue, flushed skin, muscle cramps, apathy, dizziness, headache, nausea, vomiting, chills, shortness of breath

Question 31

Hyponatremia

Answer 31

abnormally low levels of blood sodium; a.k.a. water intoxication; caused by overdrinking hypotonic fluids combined with excessive sodium loss (sweat)

Question 32

Fluid Replacement Guidelines

Answer 32

• Before Exercise: 14-22 oz. Fluid 2 hours before exercise
• During Exercise: 6-12 oz. Water or sports drink every 15-20
  min of exercise
• After Exercise: 16-24 oz. Water or sports drink for every
  pound of body weight lost during exercise

Question 33

Appropriate Nutritional Discussion Topics for the Sports Performance Professional

Answer 33

• Food preparations methods
• Healthy snacks
• Statistical information on the relationship between
chronic disease and the excesses of deficiencies of specific
nutrients
• Vitamins and minerals as essential nutrients
• Food guidance systems: USDA MyPlate (www.choosemyplate.gov)
• Carbohydrate, protein, and fat basics
• Nutrients contained in foods or supplements
• Importance of water and hydration status

Question 34

Eicosanoid

Answer 34

Signaling molecules made by oxygenation of 20-carbon essential fatty acids (EFAs). They exert complex control over many bodily systems, mainly in inflammation or immunity, and as messengers in the central nervous system.

Question 35

High-glycemic- index carbohydrates

Answer 35

Carbohydrates that break down rapidly during digestion, releasing glucose rapidly into the bloodstream.

Question 36

To reduce post-exercise soreness, it is best to consume which nutrient?

Answer 36

Branch chain amino acids

Question 37

For supercompensation to happen, athletes should progress to a higher carbohydrate diet for how many days before competition?

Answer 37

3 days

Question 38

For which time frame might athletes require a higher protein intake due to accelerated hypertrophy rates?

Answer 38

The first 3-6 months of training

Question 39

Greater disturbance in which of the following functions can result when an athlete competes in a carbohydrate depleted state?

Answer 39

Immune function

Question 40

What is the term used when calories expended exceed calories ingested?

Answer 40

Negative energy balance

Question 41

Consuming which antioxidant nutrient may help reduce muscle soreness and damage caused by exercise-associated oxidative stress?

Answer 41

Vitamin C

Question 42

To maximize recovery, athletes should consume which ratio of carbohydrates to protein 30-45 minutes after exercise?

Answer 42

4:1

Question 43

During which time frame of endurance exercise does fat oxidation become stimulated?

Answer 43

After 15-20 minutes

Question 44

At what percent of dehydration will aerobic exercise performance decrease?

Answer 44

2%

Question 45

Which time frame requires refueling to prevent liver glycogen depletion?

Answer 45

15 hours

Question 46

Which of the following is defined as a fatty acid that has one double bond?

Answer 46

Monounsaturated

Question 47

How many grams of carbohydrates should athletes consume for optimal performance?

Answer 47

6-10g/kg/day

Question 48

Which of the following is appropriate for sports performance professionals to discuss with athletes?

Answer 48

USDA MyPlate

Question 49

The production of hormones and absorption of many vitamins are two important roles of which nutrient?

Answer 49

Fat

Question 50

The ability to calculate, counsel, or prescribe an individualized nutrition or weight management plan is best referred to which professional?

Answer 50

Registered dietitian