Chapter 10 - Nutrition Strategies for Maximizing Performance

Question 1

Pre-competition Nutrition

Answer 1

To minimize potential for stomach issues, smaller quantities of fluids and food should be consumed when pre-comp. meal is consumed closer in temporal proximity to competition.
Foods and drinks should be familiar too athlete (tried in practice.
Low in fat and fiber so that they empty rapidly form stomach and moderate in protein.
Avoid sugar alcohols (found in some low-CHO and sugar-free products products.
Athletes can choose from either high or low GI CHO before comp., since research does not indicate that one is more advantageous than the other.

Question 2

Pre-comp. Nutrition - Aerobic Endurance Sports

Answer 2

May be most important for aerobic endurance athletes who compete in long-duration activity (2+hours) in the morning.
CHO at pre-comp. meal can significantly enhance glycogen stores and improve exercise time to exhaustion when consumed 3+ hours before comp.
Endurance athletes not chronicaly adapted to low-CHO diet and start exercise with depleted glycogen stores will break down muscle to use protein for energy.
Over time, chronic low-CHO increases reliance on its vast storage of fat as a fuel source.
If race starts at 7am, waking up at 4 am may not be ideal.
The athlete should practice eating small amounts of food 1-2 hours before they start while also ensuring that they consume an adequate amount of CHO during competition.

Question 3

Pre-comp. General Guidelines

Answer 3

Prehydrate several hours before.
4 hours before comp. = 1-4g/kg CHO and 0.15g-0.25g/kg PRO.
2 hours before comp. = 1g/kg CHO.
<1 hour before comp. = 0.5g/kg CHO. Liquid source of CHO preferred.
During activity in hot weather, consume sports drink with 20-30mEq/L of NA (460-690 mg with chloride as anion), 2-5 mEq/L of K (78-195mg), and CHO in a concentration of 5-10%.

Question 4

CHO Loading

Answer 4

3 days of high-CHO diet in concert with tapering exercise the week before comp. and complete rest the day before event.
3 days before event: 8-10g CHO per kg. (20-40% increase in glycogen stores).
2 and 1 day(s) before: 10-12g CHO per kg, suggested for runners during 36-48 hours before a marathon.

Question 5

Gender and CHO Loading

Answer 5

Effective for men, mixed results for women.
Women who habitually consume <2,400 cals/day may find it hardwire to consume greater amounts of CHO.
Female athletes may need to increase their total energy intake above 2,400 calories, in addition to consuming a higher CHO diet.

Question 6

During-event Nutrition

Answer 6

Optimal sports drink with 20-30mEq/L of NA (460-690 mg with chloride as anion), 2-5 mEq/L of K (78-195mg), and CHO in a concentration of 5-10%.
Athletes should consume enough fluid during exercise to prevent water weight losses exceeding 2% of BW.

Question 7

During-event Nutrition – Children/Adolescents

Answer 7

Children: BW of 40kg (88 lbs) = 5 oz. (148ml) of cold water or a flavored salted beverage every 20 minutes during practice.
Adolescents: BW of 60kg (132 lbs) = 9 oz. (256 ml)) every 20 minutes even if not thirsty.

Question 8

During-event Nutrition – Aerobic Endurance Sports

Answer 8

30-90g of multiple types of CHO together every hour during prolonged activity.
Rinsing CHO in math can improve performance 1 hour by 2-3%.
Adding PRO to a CHO gel can increase time t exhaustion during cycling.
Sports drinks cannot keep up with CHOO utilization during prolonged, intense activity, unless excessively consumed.

Question 9

During-event Nutrition – HIIT Sports

Answer 9

Tennis should aim for approx. 200-400 ml fluid per changeover and have some of this fluid from CHO-electrolyte sports drink.

Question 10

During-event Nutrition – Strength and Power Sports

Answer 10

Can maintain glycogen stores, which may decrease muscular fatigue in slow-twitch fibers and possibly lead to better performance, by supplementing with CHO before and during competition.

Question 11

Post-comp. Nutrition – Aerobic Endurance Events

Answer 11

Research shows CHO intake may be able to wait 2 hours after finishing a glycogen-depleting event.
Athletes who have more than 24 hours to recover can likely wait before eating after exercise as long as they consume an adequate amount of CHO.
Athletes who train multiple times a day or have less than 24 hours recovery may want to consider eating or drinking a high-CHO meal immediately after finishing.
Aerobic endurance breaks down muscle tissue so PRO should be included in post-training meal (increases rate of glycogen storage if CHO intake inadequate).

Question 12

Post-comp. Nutrition – HIIT

Answer 12

Fully replacing muscle glycogen before a subsequent bout off exercise or competition may prolong time until fatigue and improve performance.
Studies show that consuming PRO post exercise helps decrease some markers of muscle damage.

Question 13

Post-comp. Nutrition - Strength and Power Sports

Answer 13

30-100g CHO can sufficiently reduce muscle PRO breakdown.
20-25g PRO for younger adults.
40g+ PRO for older adults.
PRO dose containing 2-3g leucine or 0.05g leucine per kg-BW will maximally stimulate muscle PRO synthesis in younger adults.
Imperative these athletes restore glycogen levels before next bout of exercise.
High-glycemic CHO immediately post exercise if they must compete within the next 24 hours.

Question 14

Post-comp. Nutrition - Concurrent Training (Endurance + Strength Training)

Answer 14

Consumption of CHO after exercise and prelift can help prevent skeletal muscle breakdown.
Athletes should consider consuming PRO after endurance exercise and prelift or during their lifting session.

Question 15

PRO at Mealtime

Answer 15

For optimal remodeling, experts suggest consuming at last 20-30g PRO per meal and eating meals every 3-4 hours.

Question 16

Nutrition Strategies for Altering Body Comp.

Answer 16

First step involves estimating calorie needs.
Number of daily cals for an athlete depends on factors likeL genetic, BW, body comp. training program, and age.

BMR is by far the largest contributor to total energy expenditure, accounting for approx. 65-70% of daily energy expenditure.
The second largest is physical activity (20-30% total energy expenditure; may be higher in athletes).
Third largest is thermogenesis (thermic effect of food) accounts for approx. 10-15% total energy expenditure.

Question 17

Basal Metabolic Rate (BMR)

Answer 17

Calories required for maintaining basic bodily functions.

Measured after an overnight fast (12-14 hours without food) with subject resting supine and motionless but awake.

Question 18

Harris-Benedict Equation

Answer 18

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Question 19

Cunningham Equation

Answer 19

RMR = 500 +22(LBM kg).

Activity factor can be used to estimate total daily energy expenditure.

Question 20

Weight Gain

Answer 20

Generally an athlete should consume approx. 500 cals extra per day.
1.5-2.0g PRO/kgBW per day.
Athletes should consider supplementing Creatine Monohydrate.
Regular nutrition counseling (or coaching) by sports dietitian or sports nutritionist.

Question 21

Weight (Fat) Loss

Answer 21

Approx. 500 cal deficit per day.
Total calorie intake and dietary adherence (sticking with diet) are the two most important factors of successful weight loss.
1.8g-2.7g PRO/kgBW per day.

Question 22

Overweight and Obesity

Answer 22

BMI is considered a measure of excess weight as opposed to excess BF.
BMI should not be used as a diagnostic tool, but instead as a initial screening tool to identify potential weight issues in individuals and t track population-based rates of overweight and obesity.`

Question 23

Calculating BMI

Answer 23

Method 1: Weight (kg) / Height (meters)^2

Method 2: [Weight (pounds) / Height (inches)^2] x 703

Question 24

Classification of Adult Weight by BMI

Answer 24

Underweight: <18.5
Normal: 18.5 - 24.9
Overweight: 25 - 29.9
Obesity I: 30 - 34.9
Obesity II: 35 - 39.9
Extreme Obesity III: >/= 40

Question 25

Weight Circumference

Answer 25

Another measure commonly used to assess disease risk.
Men have increased relative risk if greater than 40 inches.
Women have increased relative risk if greater than 35 inches.

Question 26

Rapid Weight Loss

Answer 26

Potentially dangerous weight loss techniques include fasting, fad diets, voluntary dehydration (diuretics, saunas, water and salt manipulation, wearing multiple layers of clothing), excessive spitting, self-induced vomiting, laxative abuse, and inappropriate or excessive use of thermogenic aids.
S&C pros should be able to recognize rapid weight loss symptoms.

Question 27

Symptoms of Rapid Weight Loss

Answer 27

Headaches or mood swings, put their training and performance in jeopardy, and suffer from several potentially serious side effects (i.e. dehydration, heat illness, muscle cramping, fatigue, dizziness, suppressed immune system functioning, hormone imbalances, hyperthermia, reduced muscle strength, decreased plasma and blood volume, low BP, electrolyte imbalances, kidney failure (diuretic abuse), fainting, and death( extreme cases).

Question 28

Anorexia Nervosa

Answer 28

Characterized by a distorted body image and an intense fear of gaining weight or becoming fat, leading those with this disease to excessive calorie restriction and severe weight loss.
Ritualistic behaviors including repeated weighing, cutting food into small pieces, and carefully portioning their food.

Question 29

Subtypes of Anorexia Nervosa

Answer 29

Restricting type: does NOT regularly binge eat or purge.

Binge-eating/purging type: regularly engages in binge eating or purging.

Question 30

Symptoms of Anorexia Nervosa

Answer 30

Thinning of bones (osteopenia or osteoporosis)
Brittle hair and nails.
Dry and yellowish skin.
Growth of the hair all over the body (lanugo).
Mild anemia and muscle wasting and weakness.
Severe constipation.
Low BP, slowed breathing and pulse.
Damage to the structure and function of the heart.
Brain Damage.
Multi-organ failure.
Drop in internal body temp., causing a person to feel cold all the time.
Lethargy (sluggishness, or feeling tired all the time).
Infertility.

Question 31

Binge-eating Disorder

Answer 31

Repeated episodes, occurring at least once a week for a period oof 3 weeks, of uncontrolled binge eating (eating significantly more food in a short period of time than most people would eat under the same circumstances).
Not followed by purging (unlike bulimia); those associated are often overweight or obese.

Question 32

Symptoms of Binge-eating Disorder

Answer 32

Eating much more rapidly than normal.
Eating until feeling uncomfortably full.
Eating large amount of food when not feeling physically hungry.
Eating alone because oof feeling embarrasses by how much one is eating.
Feeling disgusted with oneself, depressed, or very guilty afterward.

Question 33

Bulimia Eating Disorder

Answer 33

Recurrent consumption of food in amounts significantly greater than would customarily be consumed in a discrete period of time.
Purging follows episodes of binge eating and may include one of more of the following: self-induced vomiting, intense exercise, laxative use, or diuretic use.
Binging and purging likely occur 1x/week for 3 months.
People are more likely to be normal weight as opposed to underweight, are unhappy with their weight and body, and fear weight gain.

Question 34

Bulimia Symptoms

Answer 34

Chronically inflamed and sore throat.
Swollen salivary glands in the neck and jaw area.
Worn tooth enamel, increasingly sensitive and decaying teeth as a result or exposure to stomach acid.
Acid reflux disorder and other gastrointestinal problems.
Intestinal distress and irritation from laxative abuse.
Severe dehydration from purging of fluids.
Electrolyte imbalance (too low or high levels of Na, Ca, K, and other minerals), which can lead to heart attack.

Question 35

Avoidant/Restrictive Food Intake Disorder

Answer 35

An 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..
Associated with: significant weight loss (or failure to gain expected weight or faltering growth in children), significant nutritional deficiency, dependence on central feeding or oral nutritional supplements, and marker interference with psychosocial functioning.

Question 36

Pica

Answer 36

People eat nonnutritive substances include clay, laundry starch, ice, cigarette butts, hair, or chalk.
Symptoms: electrolyte and metabolic disorders, intestinal obstruction, wearing away of tooth enamel, and gastrointestinal problems, among other issues.
Testing for anemia is recommended.

Question 37

Rumination Disorder

Answer 37

Involves chewing, res wallowing, or spitting of regurgitated food.
Must display this behavior, unrelated to any medical condition, for a least one month.

Question 38

Eating Disorder Management and Care

Answer 38

S&C professional is not responsible for treating eating disorders, but instead should be aware of the symptoms associated with an eating disorder and refer athletes to the appropriate professional.
Abnormal eating patterns and amenorrhea (absence of mentruation) alone are not indicative of an eating disorder.

Question 39

Estimated Daily Calorie Needs of Male Athletes by Activity Level - Light, Moderate, Heavy

Answer 39

Light: 38 kcal/kg
Moderate: 41 kcal/kg
Heavy: 50 kcal/kg

Question 40

Estimated Daily Calorie Needs of Female Athletes by Activity Level - Light, Moderate, Heavy

Answer 40

Light: 35 kcal/kg
Moderate: 37 kcal/kg
Heavy: 44 kcal/kg

Question 41

Examples for Light, Moderate, and Heavy Activity Level

Answer 41

Light: walking 2.5-3 mph, garage work, electrical work, carpentry, restaurant work, house cleaning, child care, golf, sailing, ping pong.
Moderate: walking 3.5-4mph, weeding/hoeing, cycling, skiing, tennis, dancing.
Heavy: walking wiiimht load uphill, heavy manual digging, basketball, climbing, football, soccer.