Chapter 10 - Nutritional Strategies for Maximizing Performance

Question 1

The two sugar alcohols most likely to cause gastrointestinal issues are (2).

Answer 1

Sorbitol and Mannitol

Question 2

Athletes who eat at least 4 hours before competition should include approximately __g to __g of CHO per kg body weight and __g and __g of protein per kg per body weight.

Answer 2

1-4g CHO

0.15g to 0.25g Protein

Question 3

If the precompetition meal is consumed 2 hours before exercise, athletes should aim for ~___g CHO per kg body weight.

Answer 3

1g CHO

Question 4

When the precompetition meal is < 1 hour before the event, consume ___g of CHO per kg body weight

Answer 4

0.5g of CHO

Question 5

Common CHO loading regimen

Answer 5

• Thee days of a high-CHO diet in concert with tapering exercise the week before competition and complete rest the day before the event.
• 8-10g of CHO per kg bodyweight.
  
  • 20-40% more muscle glycogen.
• 10-12g of CHO per kg bodyweight for marathon runners 36-48 hours before a marathon.

Question 6

A sodium chloride concentration of ___ to ___ mmol/L (1g per 2 pints), has been shown to increase voluntary hydration by ___% when compared to unflavored water.

Answer 6

15-20 mmol/L

90%

Question 7

True/False?

Athletes given 36g of glucose and fructose every 15 minutes had a better 100m cycling time than cyclist given only glucose every 15 minutes.

Answer 7

True

Question 8

Aerobic athletes should consume ___g to ___g of multiple types of CHO together, each hour during prolonged activity.

Answer 8

30-90g of CHO

Question 9

True/False?

Adding protein to carbohydrate gel led to an increased time until exhaustion during a bout of cycling while also attenuating the rise in creatine kinase during cycling.

Answer 9

True

Question 10

True/False?

Athletes who have more than 24 hours to recover can likely wait before eating after exercise and replace their glycogen over the 24-hours time period after exercise as long as they consume an adequate amount of carbohydrate.

Answer 10

True

Question 11

Relatively small amounts of CHO, between __g to __g of CHO, can sufficiently reduce muscle protein breakdown

Answer 11

30-100g of CHO

Question 12

Which RMR equation takes fat-free mass into equation, Harris-Benedict or Cunnigham?

Answer 12

Cunningham

Question 13

Protein requirement for weight gain?

Answer 13

1.5-2.0 kg per body weight

Question 14

Protein requirements for weight loss to sustain muscle?

Answer 14

1.8-2.7g per kg body weight

Question 15

What is the initial weight loss in overweight and obese individuals?

Answer 15

10% of initial weight loss within the first six months

Question 16

Increased releative risk for disease if waist is > (men/women)

Answer 16

Men - 40 inches

Women - 35 inches