Module 14 - Performance Nutrition Flashcards
A combination of strategies to enhance physical and athletic performance through specific foods and nutrient choices, timing, and quantities.
Performance nutrition
A metabolic pathway that results in the generation of glucose from non-carbohydrate carbon substrates such as pyruvate, lactate, glycerol, and glucogenic amino acids.
Gluconeogenesis
The collection of globular proteins that can be isolated from a by-product of cheese manufactured from cow’s milk.
Whey proteins
True or False: Whey has the highest biological value (BV) of any known protein.
True
The predominant phosphoprotein that accounts for nearly 80% of proteins in milk and cheese.
Casein
Known as a fast protein
Whey
Known as a slow protein
Casein
The amino acids that must come from food since the body cannot synthesize them from other amino acids.
Essential amino acids
What is the essential amino acid that signals the body to activate muscle protein synthesis (MPS) and to lower muscle protein breakdown (MPB)?
Leucine
Signaling molecules made by oxygenation of 20-carbon essential fatty acids (EFAs). They exert complex control over many bodily systems, mainly in inflammation or immunity, and as messengers in the central nervous system
Eicosanoid
The Accepted Macronutrient Distribution Range (AMDR) for total fat for adults is?
20-35% of daily energy intake.
DRI stands for:
Dietary Reference Intakes
RDA stands for:
Recommended Daily Allowance
AI stands for:
Adequate Intake (used when an RDA cannot be determined)
EAR stands for:
Estimated Average Requirement (estimated to meet half of a healthy persons requirement)
TUL stands for:
Tolerable Upper Level
Carbohydrates that break down rapidly during digestion, releasing glucose rapidly into the bloodstream.
High-glycemic-index carbohydrates
Fluid replacement guidelines before exercise:
14-22 oz fluid 2 hours before exercise
Fluid replacement guidelines during exercise:
6-12 oz water or sports drink every 15-20 minutes of exercise
Fluid replacement guidelines after exercise:
16-24 oz water or sports drink for every pound of body mass lost during exercise
Abnormally low levels of blood sodium
Hyponatremia
Endurance and power are affected by:
Muscle mass
Strength, agility, and appearance are affected by:
Body composition
Recommended water intake:
Men - 130 oz/day
Women - 95 oz/day
Dehydration warning signs:
Thirst, Discomfort, Complaints
Flushed skin, muscle cramps, apathy
Dizziness, headaches, vomiting, nausea, chills, shortness of breath
An athlete is complaining of muscle cramps and some dizziness; what’s the best approach to help the athlete recover quickly?
Provide about 1.5 liters of fluid for every kg of body mass lost.
Which of the following is appropriate for sports performance professionals to discuss with athletes?
USDA MyPlate
What is the term used when calories expended exceed calories ingested?
Negative energy balance
To reduce post-exercise soreness, it is best to consume which nutrient?
Branch chain amino acids (BCCAs)
Which time frame requires refueling to prevent liver glycogen depletion?
15 hours
To maximize recovery, athletes should consume which ratio of carbohydrates to protein 30-45 minutes after exercise?
4:1
How many grams of carbohydrates should athletes consume for optimal performance?
6-10g/kg/day
Which of the following is defined as a fatty acid that has one double bond?
Monounsaturated
At what point of dehydration will aerobic exercise performance decrease?
2%
Greater disturbance in which of the following functions can result when an athlete competes in a carbohydrate depleted state?
Immune function
The ability to calculate, counsel, or prescribe an individualized nutrition or weight management plan is best referred to which professional?
Registered dietitian
For supercompensation to happen, athletes should progress to a higher carbohydrate diet for how many days before competition?
3 days
The production of hormones and absorption of many vitamins are two important roles for which nutrient?
Fat
During which time frame of endurance exercise does fat oxidation become stimulated?
After 15-20 minutes
Consuming which antioxidant nutrient may help reduce muscle soreness and damage caused by exercise-associated oxidative stress?
Vitamin C
For which time frame might athletes require a higher protein intake due to accelerated hypertrophy rates?
The first 3-6 months of training
