Chapter 10 - Nutrition Strategies for Maximizing Performance

Question 1

Precompetition Nutrition

Answer 1

Should be familiar to the athlete

Choose from either high or low glucemic index

Question 2

Precompetition Nutrition advantages

Answer 2

Enhance glycogen stores and improve exercise time to exhaustion when consumed 3 or more hours before

Question 3

Precompetition Nutrition timing

Answer 3

Race as early as 7am, athlete should eat small amounts of food 1 to 2 hours before and during competition

Question 4

General Guidelines for Precompetition

Answer 4

Hydrate several hours before

Eat at least 4h before the competition including approx.
1-4g/kg of carbs

Question 5

4 hours before competition

Answer 5

1-4g/kg of carbs
0.15-0.25g of protein

Question 6

2 hours before competition

Answer 6

1g/kg of carb

Question 7

Prolonged Activity in hot weather

Answer 7

20-30mEq of sodium per liter, 2 to 5 mEq of potassium, and 5% to 10% of carb concentration

Question 8

1 hour before competition

Answer 8

liquid sources of carbohydrates are preferable
0.5g/kg of carbs

Question 9

Carbohydrate loading

Answer 9

THree days of a high carbs diet
8-10g/kg

or even 10-12g/kg 36-48hrs

Question 10

During Event Nutrition

Answer 10

Athletes should consume enough fluid during exercise to prevent water weight losses exceeding 2% of body weight

Question 11

Increase rate of carbohydrate absorption

Answer 11

Consuming multiple types of carbohydrates, such as sucrose, fructose, glucose or maltodextrin

Question 12

Intermittent High Intensity Sports

Answer 12

Tennis players
200-400ml fluid per changeover

Question 13

Post Competition Nutrition

Answer 13

athletes may wait up to 2 hours after finishing a glycogen depleting event before eating carbohydrate

Question 14

Protein After Training

Answer 14

To help in the breaks down muscle tissue

It increases the rate of glycogen storage if carbs intake is inadequate

helps to decrease some markers of muscle damage

Question 15

BMR

Answer 15

Basal Metabolic Rate

the largest contributor to total energy expenditure (65-70%)

Question 16

Energy expended in physical activity

Answer 16

second-largest component of energy expenditure

Question 17

Diet-induced thermogenesis

Answer 17

Thermic effect of food

increase in energy expendirure above the RMR several hours following a meal

Question 18

Harris-Benedict calorie needs

Answer 18

Takes sex, body weight, heigh, and age into account RMR

Question 19

RMR

Answer 19

RMR x Activity factor

Question 20

Activity Factor

Answer 20

1.2 (sedentary) to 1.9 (heavy physical activity)

Question 21

Cunningham equation

Answer 21

RMR = 550+22(LBM)

Question 22

Weight Gain

Answer 22

500 additional calories per day

eating large potions sizes, increasing meal frequency, focusing on choosing calorie-dense

PROTEIN INTAKE: 1.5-2.0g/kg

Question 23

Weight (Fat) Loss

Answer 23

Protein INTAKE: 1.8-2.7g/kg

Question 24

BMI

Answer 24

<18.5 under
18.5-24.9 normal
25-29.9 overweight
30-34.9 obese I
35-39.9 obese II
>40 extreme obese

Question 25

1 lb

Answer 25

3.500 KCAL

Question 26

BMI Calculation

Answer 26

Weight (kg)/ Height (m) ² [Lb/(in) ² ] x 703

Question 27

Anorexia Nervosa

Answer 27

Distorted body image and an intense fear of gaining weight

Question 28

Binge Eating Disorder

Answer 28

repeated episodes, occurring at least once a week for a period of three weeks, of UNCONTROLLED BINGE EATING (eat more than anybody)

Question 29

Bulimia Nervosa

Answer 29

recurrent consumption of food in greater amounts. Purging follows episodes of binge eating self-induced vomiting, intense exercise, laxative use, or diuretic use

Question 30

Bulimia Nervosa Symptoms

Answer 30

at least once a week for a period of three months Chronically inflamed and sore throat Swollen salivary glands Torn tooth enamel Acid reflux disorder Intestinal distress Severe dehydration from purging of fluids

Question 31

Avoidant/Restrictive Food Intake Disorder

Answer 31

apparent lack of interest in eating or food, avoidance based on the sensory characteristics of food significant weight loss significant nutritional deficiency

Question 32

PICA

Answer 32

people eat nonnutritive substances for a period of at least one month electrolyte and metabolic disorders, intestinal obstructions, waring away of tooth enamel, gastrointestinal problems testing for anemia is recommended

Question 33

Rumination Disorder

Answer 33

involves chewing, swallowing, or spitting of regurgitated food display for at least one month