Nutrition for Sport Review

Question 1

Carbohydrates, fat, and protein contain _____, _____, and _____ calories per gram respectively.

Answer 1

4,9,4

Question 2

True or False?
Vitamins and minerals provide energy necessary for exercise.

Answer 2

False

Question 3

What Type of athletes would benefit most from “carbo” loading?

Answer 3

Endurance Athletes

Question 4

Name the product used by the 1995 Mizzou football team during half-time that contributed to excessive cramping and dehydration.

Answer 4

Gatorlode

Question 5

What vitamin strengthens connective tissue and helps prevent colds?

Answer 5

Vitamin C

Question 6

A high CHO diet has what percentage of carbohydrate?

Answer 6

70%+

Question 7

True or False? Vitamin or mineral supplements will improve athletic performance only if there are deficiencies.

Answer 7

True

Question 8

Under normal conditions, CHO loading can enhance endurance performance during aerobic exercise if the performance lasts how long?

Answer 8

At least 90 minutes

Question 9

Liquid CHO supplements taken during exercise should generally have a CHO content between _____ and _____ percent.

Answer 9

4-8%

Question 10

True or False
Gatorade taken during exercise will increase blood glucose levels (not muscle glycogen)

Answer 10

True

Question 11

The pregame meal should be eaten no later than _____ hours prior to competition.

Answer 11

2.5 Hours

Question 12

A normal/mixed diet has what percentage of Protein?

Answer 12

10-15%

Question 13

A normal/mixed diet has what percentage of Fat?

Answer 13

25-30%

Question 14

A normal/mixed diet has what percentage of Carbohydrates?

Answer 14

55-60%

Question 15

The Primary source of protein for an athlete should come from foods such as _____, _____, and _____.

Answer 15

Meat, Fish, and Eggs

Question 16

Too much vitamin ___ may lead to depression or fatigue.

Answer 16

Vitamin E

Question 17

A good protein supplement should have these building blocks of protein.

Answer 17

Amino Acids

Question 18

True or False
In order to increase muscle mass, weight resistance training must be performed in addition to a high-protein diet.

Answer 18

True

Question 19

Only a ___% decrease in hydration is all that is needed to significantly impair performance.

Answer 19

2%

Question 20

What are 3 things hydration is important for?

Answer 20

Regulating body temperature, exchanging gases, and maintaining blood volume.

Question 21

When is the most effective time to replenish your muscle glycogen stores?

Answer 21

Immediately after exercise

Question 22

A typical elite athlete may expend _____ to _____ cal/day during heavy training and competition.

Answer 22

3,000 to 6,000

Question 23

How many calories does the average american adult expend per day?

Answer 23

4,000 Calories

Question 24

A mineral that is important for the formation of bones and teeth as well as muscle and nerve conduction.

Answer 24

Calcium

Question 25

What is the key to increasing an athlete’s “carbo” loading capacity?

Answer 25

Drain out the muscle glycogen first

Question 26

Most sports drinks contain what 3 substances necessary to avoid glycogen depletion and dehydration?

Answer 26

Water, CHO, and electrolytes

Question 27

When would consumption of large amounts of sugar (particularly in liquid form) be most beneficial to an athlete?

Answer 27

After exercise

Question 28

If a food product had 5grams of fat, 8 grams of carbohydrate, and 11 grams of protein per serving, which fuel source is providing the most calories?

Answer 28

Fat

Question 29

Name the three groups of people that may be at the greatest risk of iron depletion and deficiency.

Answer 29

Females, distances runners, and vegetarians

Question 30

Describe the “carbo” loading method that was most effective at maximizing muscle glycogen storage prior to a marathon.

Answer 30

Diet manipulation with exhaustive exercise method #2: 3 days normal CHO, exhaustive exercise, 2 days high fat/protein, 3 days high CHO

Question 31

What are 2 possible effects of drinking liquid CHO supplementation that contained 20% CHO content during exercise?

Answer 31

Dehydration, muscle cramping, and gastrointestinal distress

Question 32

Sports drinks should have these essential minerals that help with muscle/heart function and maintain your thirst.

Answer 32

Electrolytes

Question 33

If peanut butter has 17 grams of fat, 6 grams of carbohydrate, and 8 grams of protein per serving, how many calories are there in each serving?

Answer 33

209 Calories