High Performance Nutrition

Question 1

Who is considered a high performance athlete?

Answer 1

an athlete with potential for competing in the Olympics or as a professional athlete

Question 2

Name 6 things to consider regarding high performance athletes and nutrition.

Answer 2

• greater overall caloric requirement
• greater protein intake requirement
• quality of nutrients
• pre, during, and post competition nutrition
• hydration
• recovery nutrition

Question 3

Why is quality important?

Answer 3

• enables high level training, maximizes genetic potential
• decreases risk of deficiency, injury, and illness
• healthy body composition

Question 4

What is carbohydrate loading?

Answer 4

• based on event requirements

- increases glycogen stores (fuel)

Question 5

What is the loading regime for carbohydrate loading?

Answer 5

3 days of CHO intake, 8-12 g/kg/day (approx. 70-80% of energy)

Question 6

When should an athlete carbohydrate load?

Answer 6

• exercise is high-intensity (more than 90 mins)

- athlete’s habitual diet provides less than 7-8 g/kg/day

Question 7

When should an athlete not carbohydrate load?

Answer 7

• when it is not an endurance event, less than 60-80 mins

- weight gain may negatively impact performance

Question 8

How long does muscle CHO stores (glycogen) last at varying intensities?

Answer 8

• lasts 30 mins at very high intensities
• lasts 60 mins at high intensities
• lasts 120 mins at moderate intensities

Question 9

If CHO is expended, what is used, and what why is it have a negative effect?

Answer 9

• protein: inefficient, functional proteins lost (enzymes, transporters etc.)
• fat: slow, cannot sustain high-intensity exercise

Question 10

What is protein used for in athletes?

Answer 10

• building, repair and maintenance

- building immune system

Question 11

How much protein should an athlete consume?

Answer 11

1. 2-2.0 g/kg/day
   - 50 kg = 70-100 g/day
   - 70 kg = 100-140 g/day

Question 12

Give examples of quality protein.

Answer 12

• fish
• red meat
• poultry
• eggs
• legumes
• soy products
• milk
• yogurt
• low fat cheeses
• nuts

Question 13

What effect does dehydration have on the body?

Answer 13

• decreases muscle performance by 3%
• early fatigue
• decreased concentration, focus, and timing

Question 14

Name 5 signs of dehydration.

Answer 14

• 2-3 lbs weight loss
• dark, concentrated urine
• stomach cramps
• headaches, sluggishness
• reduced concentration

Question 15

How do you calculate deficit in hydration (sweat rate)?

Answer 15

deficit = pre weight - post weight

deficit (kg) x 1000 = _____ ml

Question 16

How do you calculate fluid replacement?

Answer 16

deficit x 1.5 = _____ ml

- athletes need to replace 150% of deficit

Question 17

What are some of the recommendations around hydrating athletes?

Answer 17

• need 2-3 L/day
• consume 500 ml, 2 hours before training (water, juice, sport drink, snacks)
• approx. 750 ml/1 lb weight loss after practice
• 30-40 g CHO in 500 ml
• 230-345 mg sodium per 500 ml

Question 18

Describe the process of acute recovery nutrition.

Answer 18

• 2 hours post exercise for optimal CHO repletion
• 0.8-1.2 g/kg/hour (high glycemic in small doses of 20-30 g every 20-30 minutes for the first 2 hours)
• 0.25 g/kg/hour protein

Question 19

Why is meal preparation important for athletes?

Answer 19

training often occurs more than once per day

Question 20

Why is chocolate milk good recovery fuel?

Answer 20

• contains optimal balance of nutrients

- when compared to a recovery drink, time to exhaustion and total work performed was greater for chocolate milk

Question 21

Name two older supplements.

Answer 21

• creatine

- caffeine

Question 22

What are the effects of creatine?

Answer 22

• enhances energy and performance
• enhances muscle mass and strength
• benefits to single sprint and repeated sprint performance, power, strength, and amount of work performed

Question 23

What is the recommended dosage for creatine?

Answer 23

20-30 g/day

- avoid using creatine and caffeine together

Question 24

What are the effects of caffeine?

Answer 24

• extended endurance exercise duration
• improved performance time
• HR and O2 uptake = no change

Question 25

What is the recommended dosage for caffeine?

Answer 25

3-6 mg/kg BM

Question 26

Name two newer supplements.

Answer 26

• beet root (antioxidant, converted to NO)

- spirulina (antioxidant)

Question 27

What are the effects of beet root?

Answer 27

• decreased sub maximal O2 cost of exercise
• improved reaction time and strength indices
• improvements in power
• increased time to fatigue

Question 28

What is the recommended dosage for beet root?

Answer 28

500 ml prior to “event”

Question 29

What are the effects of spirulina?

Answer 29

• recovery from oxidative stress (endurance events/training)

- most show more than 30% improvement in performance measures

Question 30

What is the recommended dosage for spirulina?

Answer 30

2-7.5 g/day