Important Stuff - NUTRITION

Question 1

Daily Protein Amount - Aerobic Endurance Athletes

Answer 1

1.0 - 1.6 g/kg per day

Question 2

Daily Protein Amount - Strength/Speed Athletes

Answer 2

1.4 - 1.7 g/kg per day

Even if their sport or training includes and aerobic endurance component.

Question 3

Daily Protein Amount - Athletes on a reduced-calorie diet

Answer 3

1.8 - 2.7 g/kg per day

Question 4

Daily Carbohydrate Amount - Aerobic Endurance Athletes

Answer 4

8 -10 g/kg per day, especially if training 90+ minutes/day

Question 5

Daily Carbohydrate Amount - Strength, Sprint, Skill Athletes

Answer 5

5 - 6 g/kg per day

Question 6

Rule for Rehydrating (liters for each kg of BW lost)

Answer 6

Each pound (0.45kg) lost during practice represents 16 ounces (0.5 L) of fluid.
A loss of 2% or more of bodyweight indicates the athlete is not adequately replacing fluid lost through sweat.

Question 7

Aggressive Hydrating for significant dehydration or <12 hours before next exercise bout

Answer 7

1.5 L (50oz) for each kg of bodyweight lost

Converted to 0.7 L per pound

Question 8

Amount of Protein Post-Workout - Resistance Training

Answer 8

20-48g oof high quality, high leucine content (2-3g)
As little as 30g may reduce muscle breakdown.
Amount depends on leucine content of protein.

Question 9

Amount of Carbohydrates 30 min. Post-Aerobic Activity

Answer 9

1.5g/kg of higher-glycemic CHO should be consumed quickly to stimulate glycogen resynthesis.

Question 10

Insufficient Vitamins causing Fatigue

Answer 10

a

Question 11

Dehydration Effect on Training

Answer 11

a

Question 12

Aerobic Endurance Pre-Competition PRO and CHO - 4 hours before

Answer 12

1-4 g/kg CHO

0.15-0.25 g/kg PRO

Question 13

Aerobic Endurance Pre-Competition CHO - 2 hours before

Answer 13

1.0 g/kg

Question 14

Aerobic Endurance Athlete CHO Intake during Prolonged Aerobic Endurance Exercise

Answer 14

28-144g/hour of multiple types of CHO to extent time to exhaustion and improve performance.

Question 15

Aerobic Endurance Athlete Hydration - How much Sodium, Potassium, and CHO

Answer 15

Sodium: 20-30 mEq/L (460-690mg with chloride as anion)
Potassium: 2-5 mEq/L (78-195mg)
CHO: 5-10% concentration

Question 16

Aerobic Endurance Athlete PRO and CHO - Post-exercise

Answer 16

PRO: 10g at least (general guideline) within 3 hours.
CHO: 1.5g/kg within 30 minutes

Question 17

Post-Resistance Training PRO Timing in Fasted and Fed State

Answer 17

Fasted: within 30 minutes (early morning workouts or workout 3+ hours after last meal).
Fed: window for PRO consumption may be longer.

Question 18

Amount of CHO Post-Muscle Damaging Exercise (Hypertrophy)

Answer 18

30-100g of high-glycemic CHO.

Reduces muscle protein breakdown.

Question 19

Amount of PRO in Meals for Adult Athletes

Answer 19

20-30g of higher-leucine protein (2-3g) every 3-4 hours

Question 20

Amount of PRO for Younger and Older Adults - Post-Resistance Training

Answer 20

Younger: 20-25g (8.5-10g of essential amino acids) high-quality, high-leucine (2-3g)
Older: 40g+
Maximally stimulate muscle protein synthesis in the acute time period after training.

Question 21

Nutrition for Muscular Endurance

Answer 21

Adequate hydration to prevent water loss of 2% body weight.
During prolonged training/competition, consider a carbohydrate-electrolyte drink to delay fatigue and improve performance.
Fully replace glycogen stores before next training/competition.
Consume PRO after training/competition to minimize muscle damage and soreness.

Question 22

Cunningham Equation

Answer 22

RMR = 500 +22(LBM).

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

Question 23

Nutrition for Weight Gain

Answer 23

500 additional kcal/day

1.5 - 2.0g/kg per day of PROTEIN

Question 24

Nutrition for Weight (Fat) Loss

Answer 24

500 kcal/day deficit
1.8 - 2.7g/kg per day of PROTEIN.
(or 2.3 - 3.1 g/kg fat-free mass per day).

Question 25

Pre-competition Fluid Recommendations - = 1 hour

Answer 25

Liquid form of CHO.

Question 26

Pre-competition Fluid Recommendations - 2 hours

Answer 26

If not adequately hydrated, sip 3-5 ml/kg (0.10-0.17 oz).

Question 27

Pre-competition Fluid Recommendations - 4+ hours

Answer 27

5-7 ml/kg of water or sports drink.

Question 28

Steps for Answering Nutritional Questions (2)

Answer 28

Step 1: Determine total caloric NEEDS (total kcals, g/kg PRO and CHO)
Step 2: Determine CURRENT caloric intake (total kcals, g/kg PRO and CHO)
Then, compare Step 1 and 2 to identify recommendations.
May or may not apply to all questions