Chapter 10-Nutrition to maximize performance

Question 1

precompetition meal

Answer 1

main purpose is to provide fluids to maintain adequate hydration and carbohydrate to maximize blood glucose and stored glycogen levels

Question 2

glycogen

Answer 2

main form of energy used during high intensity exercise

15g of glycogen/kg body weight can be stored in the liver and muscles

liver stores are used by the whole body, muscle stores are used by the muscles

Question 3

Recommendations for aerobic endurance athletes

Answer 3

prehydrate; USG <1.02
4+hours before = 1-4 g carbs/kg body weight and 0.15-0.25 g protein/kg body weight, 5-7 ml water/kg body weight or sub sports drinks with electrolytes, sodium and potassium
2 hours before = 1 g carbs/kg body weight and sports drink with 460-690 mg sodium with chloride anion and 78-195 mg potassium with carbohydrate concentration of 5-10%, 3-5 ml (10-17 oz) of fluids should be consumed
1 hour or less = liquid sources of carbs are preferred, meals should be smaller; 0.5 g carbs/kg

Question 4

diets designed for fat loss

Answer 4

should focus on deficit of 500 calories/day
main factors that dictate success are total caloric intake and adherence to diet
protein intake should increase to 1.8-2.7 g/kg

Question 5

diets to increase lean body mass

Answer 5

increased lean body mass results in the ability to move more efficiently and with more power
daily caloric intake must increase to increase lean body mass
increase should be around 500 calories more/day
focus should be on larger portion sizes, more frequent meals and calorie dense foods
creatine monohydrate supplementation should also be considered in a dose of 5g

Question 6

proper hydration

Answer 6

essential for performance, prevent overheating, dehydration and heat illness
enough fluids should be consumed to prevent water weight losses exceeding 2-3% of body weight

Question 7

optimal sports drink

Answer 7

460-690 mg sodium with chloride anion per liter
78-195 mg potassium per liter
6-8% carbohydrate concentration

Question 8

during event nutrition

Answer 8

children (40 kg) should drink 5 oz cold water or flavored salted beverage every 20 minutes
adolescents (60 kg) should drink 9 oz every 20 min even if not thirsty
aerobic endurance athletes 30-90 g multiple carbs (sucrose, fructose, glucose or maltodextrin) each hour of activity
tennis players should aim for 200-400 ml fluid per changeover including carb-electrolyte sports drink

Question 9

Aerobic endurance nutrition

Answer 9

8-10 g carbs/kg body weight daily
1-1.6 g protein/kg body weight daily
Pre-competition meal 1-4 g carbs/kg (4+hrs) 1 g carbs/kg (2 hrs)
increase sodium and potassium for prolonged activities
28-144 g carbs/hr during prolonged activities (in the form of sucrose, glucose, maltodextrin and fructose)
low-mod intake of healthy fats
1.5 g carbs/kg and at least 10g protein post-exercise
focus on replenishing glycogen stores throughout the day to prepare for the next training session

Question 10

Strength sport nutrition

Answer 10

5-6 g carbs/kg to minimize muscular breakdown
supplement with carbs before and during training to minimize muscle breakdown
consume 30-100 g of higher-glycemic carbs post-exercise
consume 1.4-1.7 g protein /kg body weight
younger athletes (<16) should consume 20-25 g protein post workout, >16 40g+ to maximize protein synthesis
mod amount of fat from healthy sources to encourage hormonal balance
increase leucine-containing protein

Question 11

Nutrition for hypertrophy

Answer 11

30-100g higher-glycemic carbs to reduce muscle breakdown
younger athletes (<16) 20-25 g protein post-workout, (>16) 40g+ post-workout
meals containing 20-30g high-leucine protein every 3-4 hrs throughout the day

Question 12

Nutrition for muscular endurance

Answer 12

adequate hydration to prevent >2-3% body weight loss
carb-electrolyte beverage during competition and prolonged exercise
replenish glycogen stores prior to next competition
consume protein after training to minimize soreness/damage

Question 13

Calorie needs for athletes based on activity levels

Answer 13

males
light = 17 kc/lb or 38 kc/kg
mod = 19 kc/lb or 41 kc/kg
heavy = 23 kc/lb or 50 kc/kg
females
light = 16 kc/lb or 35 kc/kg
mod = 17 kc/lb or 37 kc/kg
heavy = 20 kc/lb or 44 kc/kg

Question 14

energy expenditure

Answer 14

BMR=65-70% of daily energy expenditure
physical activity=20-30%
thermic effect of food =10-15%

Question 15

Cunningham equation

Answer 15

RMR= 550+ 22(LBM)