Nutrition For Endurance And Ultraendurance Sports Flashcards
How long can one sustain exercise at 85% VO2 max without exogenous fuel
90 minutes
What are daily, before, during, and after carbohydrate recommendations for endurance athletes
Daily: 5-7 g/kg/d
Before: 1-4 g/kg 1-4 hours prior
During:
<45 min: not necessary or practical
45-75 min: mouth rinse
1-2.5 hours: 30-60 g/hour
2.5-3 hours: 80-90 g/hour of multiple transportable carbohydrates
After:
<8 hours: 1-1.2 g/kg/h for the first 4 hours OR 0.8 g/kg/h CHO and 0.3 g/kg/h PRO
Protein recommendations for endurance athletes
Low-moderate intensity
Elite endurance athletes
During energy restriction or heavy training blocks
During follicular phase of menstruation
Low-moderate intensity: 1.2 g/kg/d
Elite endurance athletes: 1.5 g/kg/d
During energy restriction or heavy training blocks: 2.0 g/kg/d
During follicular phase of menstruation: 1.6 g/kg/d
Foods high in leucine
Eggs
Soy protein
Seaweed
Elk
Tuna
Chicken and turkey breast meat
Cod
Haddock
Buffalo
How much sodium is lost per liter of sweat
800 mg/L
Why can iron stores be higher in endurance and ultra endurance training
Increased needs (due to increases in hemoglobin, myoglobin, and iron containing proteins involved in aerobic metabolism)
Iron losses (sweating, GI bleeding, mechanical trauma such as foot strike hemolysis)
Unregulated hepcidin post exercise
Why would depleted iron stores not affect VO2 max
Because hemoglobin levels are not compromised
What may be an early marker of iron deficiency
Decrease in hepcidin
Female athletes oxidize more of what macronutrient than male athletes
Fat
What should an athlete consume when gut blood flow is low (during intense cycling or running) and why
Carbohydrate rich fluids:
Sports drink
Liquid meals
High carbohydrate liquid supplements
Fruit juices
Liquid gels
To promote rapid gastric emptying and intestinal absorption
What should an athlete consume if gut blood flow is moderate (during moderate paced cycling or slow running)
Sports bars
Fruit
Grain products (fig bars, bagels, graham crackers)
Liquid foods and fluids
List two changes an endurance athlete may need to make if training at high altitude
Liquid vs solid food
Increase energy and carbohydrate intake
Who is at greatest risk for exercise induced hyponatremia
Smaller persons
Women
Those using NSAIDS
Drinking an amount of fluid that exceeds sweat losses
How much sodium is recommended in sports drinks
460-1150 mg/L
Pg 504
Why is additional fluid recommended post exercise
To compensate for the increased urine production that goes along with the rapid intake of large volumes of fluid
