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Running Coach Training > Module 18 - Sports Nutrition > Flashcards

Module 18 - Sports Nutrition Flashcards

1
Q

What a carbohydrate?

A

Is organic compound made up of oxygen, hydrogen, and carbon - carbohydrates provide energy to the body.

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2
Q

What is hypoglycemia?

A

Low blood sugar

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3
Q

What is hyperglycemia

A

High blood sugar

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4
Q

What is iron within the body?

A

A mineral needed to help hemoglobin carry oxygen in red blood cells to the muscles.

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5
Q

What do electrolytes do within the body?

A

Regulate the body’s fluids, help to maintain a healthy blood pH balance, and create electrical impulses essential to all aspects of physical activity

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6
Q

What is calcium important for?

A

It is important for growth, maintenance, and repair of bone tissue, maintenance of blood calcium levels, regulation of muscle contraction, nerve conduction, and normal blood clotting.

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7
Q

What is hypoanetremia?

A

A metabolic condition that occurs when there is not enough sodium (salt) in the body fluids outside the cells. It is often associated with overhydration.

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8
Q

What is carbohydrate loading characterized as?

A

Characterized by eating additional carbohydrates in the days leading up to an event with an associated decrease in training volume.

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9
Q

What is the purpose of carb loading?

A

Carb loading aims to maximize endurance performance by increasing muscle glycogen levels.

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10
Q

What is insulin?

A

A hormone produced in the pancreas plays a crucial role in regulating blood glucose (sugar) levels.

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11
Q

What are the two types of carbohydrates found in food?

A

Complex and simple

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12
Q

What is resting metabolic rate?

A

Your resting metabolic rate is the amount of energy that your body needs to function while at rest.

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13
Q

The carbohydrate required depends on an athlete’s total daily energy expenditure based on what 5 things?

A

resting metabolic rate (RMR), training intensity and duration, race distance, gender, and environmental conditions

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14
Q

During carbohydrate-loading periods and when eating meals, it is advised to focus on what type of carbohydrate and avoid what type of carbohydrate?

A

Focus on eating Complex carbohydrates found in whole foods and avoid simple carbohydrates.

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15
Q

When is simple carbohydrates recommended and why?

A

Simple carbohydrates are recommended before running races and during training sessions as they are easily broken down for immediate energy.

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16
Q

What are the 3 variables that influence carbohydrate and caloric requirements?

A

Intensity, heat/humidity, and altitude

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17
Q

What should you do when you experience gastrointestinal issues when dramatically increasing carbohydrate consumption?

A

Gradually introduce higher carbohydrate levels as a program progressess.

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18
Q

What process does rebound hypoglycemia refer to and what is the net effect of that process?

A

Rebound hypoglycemia refers to a process by which carbohydrates are consumed close to the start of an exercise session. This ingestion causes one’s insulin levels to elevate, which causes blood sugar levels to decrease.

The net effect of this process is that an athlete feels like they have run out of energy or, in endurance athletics terms, “hit the wall.”

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19
Q

What happens when too many carbohydrates are taken in by way of a sports drinks?

A

the intestines are forced to take in water from other parts of the body to dilute the ingested carbohydrates. Drawing away water from other parts of the body can cause dehydration

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20
Q

What is the major purpose of insulin?

A

The major purpose of insulin is to regulate the body’s energy supply by balancing micronutrient levels during the fed state

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21
Q

Insulin prevents the body from using what as an energy source?

A

Insulin prevents the use of fat as an energy source. Therefore, when insulin levels are low or nonexistent, the body utilizes fat as fuel.

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22
Q

What does protein from animal and plant sources provide the body with?

A

Provides the body with amino acids needed for muscle growth, repair, and maintenance.

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23
Q

Protein can be a ______ fuel source during an endurance event or training session once _______________ have been exhausted.

A

reserve. glycogen stores.

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24
Q

While protein is important for building and repairing muscle, it is not a necessary food source right before a race. True or false?

A

True.

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25
Q

An increased iron requirement for women is often recommended due to menstruation. True or false?

A

True.

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26
Q

What are the 8 major electrolytes found in the body?

A

Chloride
Phosphate
Calcium
Sulfate
Sodium
Magnesium
Potassium
Bicarbonate

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27
Q

The kidneys work to keep the electrolyte concentrations in the blood constant despite changes in the body. True or false?

A

True.

28
Q

What are macronutrients?

A

Macronutrients are the nutrients we need in larger quantities that provide us with energy: in other words, fat, protein and carbohydrate.

29
Q

What are micronutrients?

A

Micronutrients are mostly vitamins and minerals, and are equally important but consumed in very small amounts

30
Q

What are the body’s three primary energy systmes?

A

Phosphagen system, glycolytic system, and the aerobic pathway

31
Q

What is the phosphogen system?

A

The phosphagen system, also known as the phosphocreatine or creatine phosphate system, is an anaerobic (without oxygen) pathway that supplies immediate energy to the working muscles.

32
Q

How long does phosphocreatine provide energy for high-intensity exercise?

A

Phosphocreatine provides energy for approximately 10 seconds of high-intensity exercise.

33
Q

How long do athletes typically require rest after high-intensity exercise to allow the regeneration of phosphocreatine?

A

Athletes typically require 2-4 minutes of rest after high-intensity exercise to allow the regeneration of phosphocreatine.

34
Q

What is the name of the system that provides energy for high-intensity exercise for approximately 10 seconds?

A

The system that provides energy for high-intensity exercise for approximately 10 seconds is called the phosphocreatine system.

35
Q

What is the glycolytic system?

A

The glycolytic system, also known as glycolysis, is another anaerobic metabolic pathway that breaks down glucose or glycogen for energy.

36
Q

As with the first energy system, the glycolytic system also has _____________ stores and will provide only enough fuel for about ___________ of high-intensity exercise.

A

limited. 1-2 minutes.

37
Q

Can lactate can be used as an energy source to fuel muscular work at certain intensity levels?

A

Yes.

38
Q

What does the aerobic system use to produce energy, and how much can be produced?

A

Uses oxygen and can thus produce a larger amount of energy.

39
Q

Generally, high-intensity training will rely more on _________ metabolism, while lower intensity and longer duration training will rely more on ___________ metabolism.

A

anaerobic. aerobic.

40
Q

Why is physical periodization important for nutrition planning?

A

Because each training cycle has specific physiological goals.

41
Q

What mantra is applicable to nutrition planning?

A

Eat to train, don’t train to eat.

42
Q

Nutrition must be aligned with physical training as training load ebbs and flows from day to day, week to week, and month to month throughout an athlete’s annual training plan. True or false?

A

True.

43
Q

What are the primary five components applicable to the nutrition periodization concept?

A

1) Manipulate body weight and body composition safely and effectively

2) Improve the hormonal influence of appetite

3) Support the immune system and the microbiome

4) Periodize supplement usage

5) Support a healthy relationship with food

44
Q

The basic premise is to educate an athlete on which nutritional strategies should be modified best to support training cycles’ energy demands and stressors. True or false?

A

True.

45
Q

What is the main nutrition concept that should be emphasized to athletes year-round?

A

How to optimize blood sugar best.

46
Q

The ebb and flow of blood sugar is facilitated by_____________ and is regulated by hormones, particularly ________________.

A

food consumption. glucagon and insulin.

47
Q

Regarding blood sugar regulation, What will happen if you consume carbohydrates without proper protein or fat?

A

Blood sugar will rise quickly, causing an increase in insulin secretion from the pancreas.

48
Q

There is a difference in the type of carbohydrate consumed and the response on blood sugar. Carbohydrates with more ________will have a slower effect on the __________ of blood sugar, but it is not until adding a protein-rich food that blood sugar will be more stable.

A

fiber. rise and fall.

49
Q

Based on the training cycle and associated health goals, daily nutrition goals and macronutrients will need to be shifted to account for what three things?

A

1) Training Load
2) Energy expenditure
3) Recovery Phase

50
Q

The periodization plates model comprises of what four nutrient categories?

A

1) protein/fat
2) fruits and vegetables
3) whole grains
4) sports nutrition products

51
Q

What nutrition products should only be used within a nutrient timing window (before, during, or after a training session and not throughout the day when the athlete has access to real food?

A

Sports nutrition products

52
Q

during which kind of exercise should sports nutrition products be used to determine if they positively or negatively affect an athlete’s digestive system?

A

They should be used during the most quality training sessions and not during HITT sessions.

53
Q

Why should you not test SNP during HITT sessions and only during quality sessions?

A

The digestive system shunts more blood away from the gut to the working muscles during higher intensity training. It is more difficult for an athlete to digest calories when this happens. Because of this, an athlete needs to simulate race pace efforts during high-quality training sessions to determine how well certain sports nutrition products will be tolerated.

54
Q

What is the most effective qualitative stategies to teach athletes about proper hydration?

A

Urine color and frequency

55
Q

A good rule of thumb is to teach athletes to begin assessing the color of their urine after the first _____________.

A

void in the morning.

56
Q

What are the indications of improper hydration techniques?

A

Urinating too often or not often enough can indicate improper daily hydration techniques.

57
Q

What is nutrient timing?

A

Nutrient timing is the application of knowing when to eat and what to eat before, during and after exercise.

58
Q

What are the 5 major nutrition areas?

A

Fluid, carbohydrates, protein, fat, and electrolytes

59
Q

Successful daily fluid balance includes consuming plain water and other beverages and higher water-containing foods such as fruits and vegetables. True or false?

A

True

60
Q

Regarding hydration, what is important to teach athletes?

A

It’s important to teach athletes about their thirst response and that they should listen to their body’s hydration needs more closely before and after a training session.

61
Q

What are the 5 main electrolytes in sports nutrition for endurance athletes?

A

sodium, chloride, potassium, magnesium, and calcium.

62
Q

What are the two main goals for post-workout nutrition?

A

1) speed glycogen replenishment
2) optimize blood sugar to improve fat oxidation.

63
Q

Fat consumption is not recommended in the first hour post-training as it can deter the absorption of carbohydrates. How long is it recommended to wait after a workout to consume food containing fat?

A

2 hours

64
Q

What are the two most current carbohydrate loading strategies?

A

Consuming 7 -12 grams of carbohydrate per kilogram of body weight for 1-3 days, or 36 - 48 hours before an endurance event.

1) 8-10 grams of carbohydrate per kilogram of body weight for 1-3 days before an endurance event.

2) 7-12 grams of carbohydrate per kilogram of body weight for 24 hours before an endurance event OR 10-12 grams of carbohydrate per kilogram of body weight for 36-48 hours before an endurance event.

65
Q

What are two of the most important micronutrients for athletes?

A

Iron and electrolytes

66
Q

What are the three main categories of sport supplements?

A

Micronutrient, sport, and ergogenic aid

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