NUTRITION - Nutritional factors affecting health and performance - Nutritional needs of various athletes for C, P, F, vitamins, and minerals

Question 1

What dietary modifications are recommended to enhance performance of aerobic endurance sports?

Answer 1

Carbs: Aerobic endurance athletes training 90 minutes or more per day at moderate intensity (70-80% VO2max) should aim for 8-10g of carbs per kg of bodyweight per day.
Prior to aerobic endurance training, approx. 1.5g of higher-glycemic carb per kg of bodyweight should be consumed to quickly stimulate glycogen resynthesis.
Athletes can consume less carbs immediately after training as long as they consume higher carbs meal/snack at regular intervals (~every 2 hours) after training.
Fat: Consistent intake of a low-carb diet can lead to greater reliance of fat as fuel.
Protein: require approx. 1.0-1.6g per kg of body weight per day.
Consumption post-exercise of 4:1 or 3:1 of carbs:protein is the general guideline.

Question 2

What dietary modifications are recommended to enhance performance of high-intensity intermittent sports?

Answer 2

Also benefit to high carb diets, like aerobic endurance sports.
8-10g of carbs per kg of bodyweight per day.
Protein: same as strength, 1.4g-1.7g per kg of body weight per day.

Question 3

What dietary modifications are recommended to enhance performance of strength and power sports?

Answer 3

i.e. weightlifting, sprinting, skill activities.
Carbs: Need approx. 5-6g of carbs per kg of bodyweight per day.
Protein: require approx. 1.4g-1.7g per kg of body weight per day.
Consumption post-exercise ranges from 20-48g has been proven beneficial for acute muscle protein synthesis.

Question 4

Consuming protein right after exercise

Answer 4

research supports this idea being that muscle tissue is more receptive to amino acids.
Protein consumed after exercise increases muscle protein synthesis, and muscle sensitivity to amino acids is enhanced for up to 48 hours post exercise. However, this sensitivity goes down over time; therefore consuming protein sooner, rather than waiting, has a greater effect on acute muscle protein synthesis.

Question 5

The S&C professional should be aware that consistently high protein intakes above recommended levels for building and repairing muscle…

Answer 5

are not recommended b/c cambers and fat intake (and their nutrients) may be compromised.

Question 6

As intensity increases, gradual shift from ______ to ______ for fuel occurs

Answer 6

fats to carbs

Question 7

Roles of vitamins in performance **

Answer 7

https://www.medscape.com/viewarticle/717046_8

Question 8

Roles of minerals in performance **

Answer 8

a

Question 9

Fat soluble vitamins

Answer 9

stored in tissue.

Vitamins A, D, E, K

Question 10

Water soluble vitamins

Answer 10

carried to tissues but aren’t stored there.
B vitamins (B1, (thiamine), B2 (riboflavin), B3 (niacin), B6, B12 (cyanocobalamin), Pantothenic acid, B7 (Biotin), Folate (Folic acid and B9))
Vitamin C