Macronutrients

Question 1

Ergogenic Aid

Answer 1

any ingested or employed element used to improve performance (e.g., creatine monohydrate for strength training)

Question 2

Supplements

Answer 2

dietary product used to supplement a deficiency in the diet (e.g., multi-mineral/vitamin pills)

Question 3

Diet vs Nutrition

Answer 3

Diet- nutrient and non-nutrient intakes, consumed by the mouth

Nutrition- all physiological processes that occur once food/drink enters the body to nourish tissues

Question 4

What are the stages of Nutrition?

Answer 4

1. ) ingestion
2. ) digestion
3. ) absorption
4. ) circulation
5. ) assimilation
6. ) elimination

Question 5

Nutrient

Answer 5

any substance that provides nourishment and helps maintain bodily homeostasis

Question 6

Energy-Yielding Nutrients

Answer 6

yield usable energy in the form of calories; includes carbohydrates, protein, and fat (alcohol is an energy yielding non-nutrient at 7 kcal/g)

Question 7

Non-energy yielding Nutrients

Answer 7

do not contain calories, but are still essential to bodily functions; includes water, minerals and vitamins

Question 8

Nutritious Diet

Answer 8

regularly meets all macronutrient and micronutrient demands

Question 9

Macronutrient

Answer 9

consumed in relatively greater quantities to prevent deficiencies and maintain optimal bodily function; includes carbohydrates, protein, fat, and water

Question 10

Micronutrient

Answer 10

consumed in relatively small quantities to prevent deficiencies and maintain optimal bodily function; includes vitamins and minerals

Question 11

Primary Factors that Impact Nutrition:

Answer 11

1. ) genetics and family history
2. ) disease and medical conditions
3. ) deficiencies
4. ) Current and daily behaviors
5. ) Activity Status
6. ) Disordered Eating patterns

Question 12

Eating for fitness vs sport performance

Answer 12

• Fitness competitors often focus on optimized nutrient timing and quantities for aesthetics or single-day events such as a 5K
• Athlete nutrition must ensure adequate energy intake to delay fatigue while providing proper nutrient density for performance, optimal recovery, and necessary bodyfat

Question 13

Catabolism

Answer 13

metabolic activity associated with the breakdown of tissues or energy reserves within the body (e.g., storage fat loss due to high caloric expenditure)

Question 14

Anabolism

Answer 14

metabolic activity associated with the building of tissues or storage of energy reserves within the body (e.g., protein synthesis for muscle growth)

Question 15

3 Primary Goals of Sports nutrition:

Answer 15

1. ) Provide adequate energy to support work and recovery.
2. ) Ensuring nutrient balance supports cellular demands for growth, maintenance, and repair.
3. ) provide adequate support for efficient metabolic and immune function

Question 16

Caloric expenditure of fitness training vs competitive athletes

Answer 16

Fitness training can burn 1,500-2,500 kcals/week while competitive athletes may burn >1,000 kcals in a single day

Question 17

When various sport athletes were compared:

1. ) Mean estimated energy intake for males
2. ) Mean estimated energy intake for females
3. ) The highest total intakes were generally found among
4. )Most common macronutrient inadequacy

Answer 17

1. ) males ranged from 2,561-2,994 kcals/day
2. ) females ranged from 1,997-2,457 kcals/day
3. ) The highest total intakes were generally found among endurance athletes
4. ) insufficient carbohydrates

Question 18

Hyponatremia

Answer 18

dangerous condition associated with an abnormally-low blood sodium level (<135 mmol/L)

Question 19

Phytochemicals

Answer 19

active compounds found in plants shown to provide health benefits, but are not essential or linked to a deficiency (e.g., lycopene in tomatoes)

Question 20

Precision nutrition

Answer 20

integrates primary factors related to genotype/phenotype status (genetics and characteristics) with secondary factors that affect nutrition in relation to general guidelines

Question 21

Daily Carbohydrate Needs for fuel and recovery
Light-
Moderate-
High-
Very High-

Answer 21

Light- 3-5g/kg athletes bodyweight/d

Moderate- 1h/d = 5-7g/kg/d

High- 1-3h/d = 6-10g/kg/d

Very High- 4-5h/d = 8-12g/kg/d

Question 22

Describe general carbohydrate fueling up strategies

Answer 22

preparation for events <90 min of exercise, 7-12g/kg/24h for daily fuel needs

Question 23

Describe carbohydrate loading fueling strategies

Answer 23

Preparation for events > 90min of sustained/intermittent exercise, 36-48 of 10-12g/kg of BW/24h

Question 24

Describe carbohydrate speedy refueling

Answer 24

<8h recovery b/n 2 fuel demanding sessions, 1-1.2 g/kg/h for first 4h then resume daily fueling needs

Question 25

Describe carbohydrate pre-event fueling

Answer 25

before exercise >60min, 1-4g/kg consumed 1-4h before exercise

Question 26

Recommended carbohydrate intakes during exercise 
Brief-
Sustained-
Endurance-
Ultra-Endurance-

Answer 26

Breif- <45min, not needed
Sustained- 45-75min, small amounts including mouth rinse
Endurance- 1-2.5h, 30-60g/h
Ultra Endurance- >2.5-3h, up to 90g/h

Question 27

Rapidly oxidized Carbohydrates (~1 g/min)

Answer 27

Glucose, Sucrose, Maltose, Maltodextrins, amylopectin

Question 28

Slowly Oxidized Carbohydrates (~0.6g/min)

Answer 28

fructose, galactose, isomaltulose, trehalose, amylose

Question 29

T or F

Mixing CHOs provides the best outcome for events lasting longer than 60min

Answer 29

T