ch10 - nutrition strategies for maximizing performance

Question 1

high vs low GI carbs precompetition?

Answer 1

doesn’t matter

Question 2

an athlete is worried about insulin/blood sugar variation for consuming carbs. why is this misguided?

Answer 2

blood sugar levels typically return to normal within approximately 20 minutes, and the initial drop in blood sugar has no negative effect on performance

Question 3

most important meal for aerobic endurance athletes?

Answer 3

precompetition meal because blood sugar levels are low and liver glycogen stores are substantially reduced

Question 4

carb benefits from sports drink vs meal?

Answer 4

high carb meal preexercise: 9%. high-carb meal plus sports drink preexercise: 22%.

Question 5

risk of not consuming carbs?

Answer 5

endurance athletes who are not chronically adapted to a low-carbohydrate diet and start exercise with depleted glycogen stores will break down muscle to use protein for energy and may acutely suppress immune and central nervous system functioning

Question 6

downside of low glycogen stores?

Answer 6

may suppress immune and central nervous system functioning

Question 7

benefit of prehydrating several hours before exercise?

Answer 7

to allow for fluid absorption and urine output. their urine specific gravity (USG) reading should be <1.02

Question 8

people who may want to consider eating 4 hours before competition?

Answer 8

(1) athletes who get nauseated easily (2) experience diarrhea during competition (3) who get jitters (4) who compete in high intensity sports

Question 9

common carb loading regimen?

Answer 9

three days of a high-carbohydrate diet in concert with tapering exercise the week before competition and complete rest the day before the event. “diet should provide adequate calories and carbohydrate per day: 8 to 10 g of carbohydrate per kg. this regimen should increase muscle glycogen stores 20% to 40% above normal.”

Question 10

carb loading?

Answer 10

effective in men, but mixed in women; only high carb + surplus increases glycogen storage

Question 11

athletes at risk of glycogen deficiency?

Answer 11

women who habitually consume less than 2,400 calories per day; may need to increase calories above this

Question 12

side effects of types of carb loading?

Answer 12

oligosaccharides, which are found in dry beans and peas, onions, and foods with added inulin or other oligosaccharides, are rapidly fermented by bacteria in the gut, which can lead to excessive intestinal gas and bloating

Question 13

optimal sport drink?

Answer 13

20 to 30 mEq of sodium (460-690 mg with chloride as the anion) per liter, 2 to 5 mEq of potassium (78-195 mg) per liter, and carbohydrate in a concentration of 5% to 10% but probably 6-8% (above 8% = delays gastric emptying)

Question 14

fluid per hour for tennis players?

Answer 14

200 to 400 ml (6.8-13.5 ounces) per changeover (switching sides)

Question 15

how does low glycogen stores affect training?

Answer 15

starting with already low carbohydrate stores will increase muscle breakdown

Question 16

what are the two phases of glycogen synthesis?

Answer 16

(1) independent of insulin and lasts 30 to 60 minutes, and glycogen synthesis occurs rapidly (2) lasts several hours, and glycogen synthesis occurs at a much slower pace

Question 17

when does glycogen synthesis occur?

Answer 17

when large amounts of carbohydrate, 1.0 to 1.85 g per kilogram body weight per hour, are consumed immediately after exercise or competition and at regular intervals every 15 to 60 minutes thereafter for up to 5 hours

Question 18

how can athletes who eat lots of carbs attenuate muscle damage from marathons?

Answer 18

marathons lead to delayed glycogen resynthesis even if an athlete consumes a higher carbohydrate diet, possibly due to either metabolic disturbance or mechanical damage to muscle cells”

Question 19

how does time between training affect carb intake?

Answer 19

athletes with >24hr to recover: can likely wait before eating after exercise and replace glycogen over 24hr period, athletes who train 2x/3x day: eat high carb meal immediately after event to replenish glycogen

Question 20

can protein increase rate of glycogen storage?

Answer 20

yes, if carbohydrate intake is inadequate (i.e., <1.2 g of carbohydrate per kilogram body weight per hour)

Question 21

carb intake to reduce muscle protein breakdown?

Answer 21

somewhere between 30 and 100g

Question 22

main factor for muscle protein synthesis?

Answer 22

leucine content of protein and potentially speed of leucine delivery

Question 23

when does maximal protein stimulation occur?

Answer 23

20 to 25 g (8.5 to 10 g of essential amino acids) of a high-quality, high-leucine, fast protein in younger people, 40g or more may be necessary in older adults

Question 24

exercise interference?

Answer 24

concept: endurance exercise combined with strength training (back-to-back sessions) blunts gains in strength compared to strength training alone but results in improvements in endurance performance

Question 25

how long does resistance training upregulate AA sensitivity vs meals upregulating anabolism?

Answer 25

sensitivity to amino acids for 24 to 48 hours after exercise, whereas the anabolic effect of a meal lasts approximately 3-5 hours

Question 26

what regulates protein synthesis in children?

Answer 26

insulin and calorie intake as opposed to leucine; therefore they can consume protein in smaller amounts spread throughout their day to meet their protein needs

Question 27

carb and protein intake for aerobic endurance athletes?

Answer 27

8g to 10g of carbohydrate / 1.0g to 1.6g of protein per kg, especially if training for >90min

Question 28

nutrition for aerobic endurance when eating 4 hours and 2 hours before competition?

Answer 28

1 to 4 g of carbohydrate per kilogram body weight and 0.15 to 0.25 g of protein per kilogram body weight. if the precompetition meal is consumed 2 hours before exercise, athletes should aim for approximately 1 g of carbohydrate per kilogram body weight.

Question 29

nutrition for aerobic endurance during exercise?

Answer 29

28 to 144 g of multiple types of carbohydrate (e.g. sucrose, fructose, and glucose or maltodextrin) per hour during prolonged aerobic endurance to extend time until exhaustion

Question 30

nutrition for aerobic endurance when in hot weather?

Answer 30

sports drinks containing 20 to 30 mEq of sodium (460-690 mg with chloride as the anion) per liter, 2 to 5 mEq of potassium (78-195 mg) per liter, and carbohydrate in a concentration of 5% to 10%

Question 31

nutrition for aerobic endurance postexercise?

Answer 31

1.5 g of carbohydrate per kilogram body weight within 30 minutes after stopping the exercise; at least 10 g of protein should also be consumed within a 3-hour time period after endurance exercise

Question 32

diet for glycogen restoration?

Answer 32

a regular diet with sufficient carbohydrate intake can restore glycogen over the course of a 24-hour period. for faster glycogen synthesis, athletes should eat or drink a high-carbohydrate meal immediately after exercise

Question 33

carb/kg for strength/speed athletes?

Answer 33

5 to 6 g of carbohydrate per kg; 30-100 g of carbohydrate to reduce muscle breakdown

Question 34

protein recommendations for strength/speed athletes?

Answer 34

20g-30g per meal; 1.4g to 1.7g per kg/day; amino acid amount should be 8.5g-10g, leucine amount should be 2-3g; older adults should consume 40g protein. if exercise was performed fasted (first thing in morning or >3hr after last protein meal), protein should be consumed within 30min, if adequately fed the window may be longer

Question 35

Nutrition for Hypertrophy?

Answer 35

(1) Between 30 and 100 g of high-glycemic carbohydrates should be consumed after muscle-damaging exercise to reduce muscle protein breakdown (2) After resistance training, younger individuals should consume at least 20 to 25 g (providing about 8.5 to 10 g of essential amino acids) of a high-quality, high-leucine protein (2-3 g), while older adults should consume 40 g or more to maximally stimulate muscle protein synthesis in the acute time period after training (3) Adult athletes should eat meals containing at least 20 to 30 g of a higher-leucine protein every 3 to 4 hours.

Question 36

Nutrition Guidelines for Muscular Endurance?

Answer 36

(1) Maintain adequate hydration by preventing water weight losses exceeding 2% of body weight (2) During prolonged training or competition, carbohydrate-electrolyte beverage to delay fatigue and improve performance, particularly if performing after an overnight fast (3) Fully replace glycogen stores before the next training session or competition (4) Consume protein after training or games to minimize muscle damage and soreness

Question 37

how to measure BMR?

Answer 37

after an overnight fast (12 to 14 hours without food) with the subject resting supine and motionless but awake

Question 38

RMR vs BMR?

Answer 38

used instead of BMR due to the ease of measurement (an overnight fast is not required), yet it is 10% to 20% higher than BMR due to increased energy expenditure resulting from recent food intake or physical activity completed earlier in day

Question 39

how much RMR difference does fat free mass explain?

Answer 39

approximately 70% to 80% of the difference in RMR among individuals

Question 40

how many calories does the thermic effect of food account for?

Answer 40

10% to 15% of total calories burned each day

Question 41

how does Harris-Benefit work for RMR?

Answer 41

takes sex, body weight, height, and age into account to predict RMR; resting metabolic rate can then be multiplied by an activity factor from 1.2 (sedentary) to 1.9 (heavy physical activity) to predict RMR

Question 42

what is the Cunningham Equation?

Answer 42

a method of estimating RMR based on lean body mass. an activity factor (e.g. MET values, 1 = sitting quietly) can be used to estimate total daily energy expenditure. The Cunningham equation takes the same variables into account as Harris-Benedict but also includes fat-free mass, making it more applicable to athletes

Question 43

protein for athletes to maintain muscle and lose body fat while dieting?

Answer 43

1.8 to 2.7 g protein per kilogram body weight per day (or approximately 2.3-3.1 g protein per kilogram fat-free mass per day) in addition to maintaining a moderate energy deficit of approximately 500 calories/day

Question 44

overweight and obesity threshold?

Answer 44

a body mass index (BMI) of 25-29.9 and >30, respectively

Question 45

what are the risk factors of overweight/obesity?

Answer 45

increase risk of morbidity from: (1) hypertension (2) dyslipidemia (3) coronary heart disease (4) gallbladder disease (5) stroke (6) type 2 diabetes (7) sleep apnea (8) osteoarthritis (9) respiratory problems (10) endometrial, breast, prostate, and colon cancers

Question 46

what should the goal for weight loss in overweight and obese individuals be?

Answer 46

10% of initial weight within six months

Question 47

circumference thresholds for overweight/obese risk?

Answer 47

men: waist circumference greater than 40 inches (102 cm), while women: greater than 35 inches (88 cm)

Question 48

what should obese clients be screened for?

Answer 48

coexisting illnesses such as diabetes, orthopedic problems, cardiac disease, psychological disorders such as binge-eating disorder or depression, social and cultural influences, and readiness for change

Question 49

what does rapid weight loss generally refer to?

Answer 49

faster than can be achieved by lowering calorie intake and increasing exercise in a short period of time (e.g. diuretics, >2% water loss)

Question 50

potentially dangerous weight loss techniques?

Answer 50

fasting, fad diets, voluntary dehydration (diuretics, sauna, water and salt manipulation, wearing multiple layers of clothing), excessive spitting, self-induced vomiting, laxative abuse, and inappropriate or excessive use of thermogenic aids

Question 51

side effects of rapid weight loss?

Answer 51

(1) dehydration, (2) heat illness, (3) muscle cramping, (4) fatigue, (5) dizziness, (6) suppressed immune system functioning, (7) hormone imbalances, (8) hyperthermia, (9) reduced muscle strength, (10) decreased plasma and blood volume, (11) low blood pressure, (12) electrolyte imbalances, (13) kidney failure (diuretic abuse), (14) fainting, and (15) death

Question 52

categories of athletes prone to eating disorders?

Answer 52

(1) sports with weight classes such as wrestling (2) sports that emphasize leanness such as cross-country running (3) aesthetic sports such as gymnastics/bodybuilding

Question 53

an athlete has disordered eating. should you refer to physician right away?

Answer 53

those with disordered eating do not meet the full diagnostic criteria for an eating disorder; abnormal eating patterns and amenorrhea alone are not indicative of an eating disorder

Question 54

how do anorexics handle food?

Answer 54

ritualistic behaviors including repeated weighing, cutting food into small pieces, and carefully portioning their food

Question 55

restricting vs binge-eating purging anorexia?

Answer 55

the restricting type does not regularly binge eat or purge, while the binge-eating or purging type regularly engages in binge eating or purging

Question 56

an athlete with which eating disorder is most at risk for death?

Answer 56

anorexia; highest mortality rate

Question 57

binge-eating episodes are associated with three or more of?

Answer 57

(1) Eating much more rapidly than normal (2) Eating until feeling uncomfortably full (3) Eating large amounts of food when not feeling physically hungry (4) Eating alone because of feeling embarrassed by how much one is eating (5) Feeling disgusted with oneself, depressed, or very guilty afterward

Question 58

lifetime prevalence of binge-eating disorder for men and women?

Answer 58

2.0% and 3.5%, respectively, and average age of onset is 25 years old

Question 59

bulimia purging definition?

Answer 59

self-induced vomiting, intense exercise, laxative use, or diuretic use. the binging and purging occur at least once a week for a period of three months

Question 60

average age of onset for bulimia nervosa / prevalence?

Answer 60

20 years old, lifetime prevalence is 0.6%

Question 61

Avoidant/restrictive food intake disorder (ARFID)?

Answer 61

eating or feeding disturbance, including apparent lack of interest in eating or food; avoidance based on the sensory characteristics of food; or concern about aversive consequences of eating

Question 62

persistent failure to meet appropriate nutritional or energy needs associated with one (or more) of the following:

Answer 62

(1) Significant weight loss (or failure to achieve expected weight gain or faltering growth in children), (2) Significant nutritional deficiency, (3) Dependence on enteral feeding or oral nutritional supplements, (4) Marked interference with psychosocial functioning

Question 63

physical signs of anorexia/bulimia?

Answer 63

there is no evidence of a disturbance in the way in which one’s body weight or shape is experienced.

Question 64

when does the severity of eating disorder warrant medical attention?

Answer 64

when eating disorder is comorbid with another eating disorder

Question 65

pica criteria?

Answer 65

eating nonnutritive substances for a period of at least one month. common substances include clay, laundry starch, ice, cigarette butts, hair, or chalk. may have electrolyte and metabolic disorders, intestinal obstruction, wearing away of tooth enamel, and gastrointestinal problems, among other issues. (associated with iron deficiency.)

Question 66

rumination disorder criteria?

Answer 66

chewing, reswallowing, or spitting of regurgitated food. one must display this behavior, unrelated to any medical condition, for at least one month.

Question 67

should a S&C professional give eating fix recommendations to disordered eaters?

Answer 67

it is not the responsibility of the strength and conditioning professional to treat or diagnose an eating disorder, just to refer to appropriate professional