Nutrition Strategies for Maximizing Performance

Question 1

precompetition meal

Answer 1

helps provide fluid to maintain adequate hydration and carbohydrate to maximize blood glucose and stored glycogen level, while also keeping hunger pangs at bay

Question 2

how much glycogen is stored in the body

Answer 2

15g/kg of bodyweight

Question 3

how many grams of carbs and protein should an aerobic athlete have 4 hours before the event

Answer 3

4g of carbs per kg of bodyweight, and 0.15-0.25g of protein per kg of bodyweight

Question 4

how many grams of carbs if its 2 hours before competition?

Answer 4

1g of carbs per kg of bodyweight

Question 5

what is the primary purpose of the precompetition meal?

Answer 5

to provide sufficient fluid to maintain hydration and carbohydrate to maximize blood glucose and stored glycogen while also satisfying hunger

Question 6

how many carbs should a marathoner take in 36-48 hours before a marathon?

Answer 6

8-10g/kg of bodyweight for endurance athletes. This should increase muscle glycogen stores by %20-40

Question 7

How many grams of carbs should endurance athletes consume for the loading phase and for how long?

Answer 7

8-10g/kg of bodyweight for up to 4 days before the event

Question 8

What happens when a sports drink is more than %8 carbs

Answer 8

It takes longer to digest, so it may not be the best for During-Event Nutrition

Question 9

How much fluid should children be drinking

Answer 9

40k (88lbs) should drink 5 ounces of cold water or flavored salted beverage every 20 minutes during practice. 60kg (132lbs) should drink 9oz every 20 minutes, even if they don’t feel thirsty

Question 10

isocaloric

Answer 10

when and athlete only takes in one type of sugar. Studies have shown that taking in multiple types of carbohydrate during exercise was found to improve cycling time-trial performance after 120 minutes of cycling

Question 11

does protein impact aerobic events?

Answer 11

Only time-to-exhaustion studies showed that the addition of protein made a significant difference

Question 12

What is the recommended daily amount of carbs and protein required for endurance performance?

Answer 12

carbs: 8-10g/kg of bodyweight
protein: 1.0-1.6g/kg of bodyweight (especially if training 90 minutes or more)

Question 13

How much protein and carbs should be consumed 4 hours before a training event for an endurance athlete? 2 hours before a training event?

Answer 13

carbs: 1-4g/kg of bodyweight
protein: 0.15-0.25
2 hours before = 1g/kg of bodyweight

Question 14

What are the measurements of a sports drink that an athlete should drink during prolonged activity in hot weather?

Answer 14

20-30mEq/L of sodium
2-5mEq/L of potassium
and carbohydrate concentration of %5-10

Question 15

How many grams of carbs should be consumed post aerobic endurance performance?

Answer 15

1.5g/kg of bodyweight should be consumed w/in 30 minutes

Question 16

How many grams of carbs should a strength athlete consume per day? how many post exercise?

Answer 16

5-6g/kg of bodyweight-

as little as 30g and up to 100g of carbs may reduce muscle breakdown

Question 17

How many grams of protein should strength/speed athletes consume per day? how much should be consumed post workout?

Answer 17

• 1.4-1.7g/kg of bodyweight

- younger individuals should consume 20-25g and older adults should consume 40g

Question 18

How much water weight loss is of concern?

Answer 18

> or= to %2

Question 19

How many calories burned in a day are contributed to BMR?

Answer 19

%65-70

Question 20

How many calories burned in a day are contributed to exercise?

Answer 20

%20-30 although this may vary greatly depending on the type of exercise and other factors such as sex, age, weight, nutrition, etc…

Question 21

What are the estimated calorie needs of an athlete for light, moderate, or heavy activity level for a man/woman?

Answer 21

Male: light=17cal/lb, moderate=19cal/lb, heavy=23cal/lb
Female: light=16cal/lb, moderate=17cal/lb, heavy=20cal/lb

Question 22

How much protein should be consumed if the goal is to increase lean body mass?

Answer 22

1.5-2g/kg of bodyweight

Question 23

What are the two most important factors that predict successful weight loss?

Answer 23

Total calorie intake and dietary adherence

Question 24

How much protein should an athlete consume if they want to lose fat but keep the muscle?

Answer 24

1.8-2.7g/kg of bodyweight

Question 25

According to BMI what is overweight, and what is obese?

Answer 25

overweight- 25-29.9; obese- >=30

Question 26

What is the waist circumference of a man/ woman that shows they may have an increased risk for disease?

Answer 26

men=40in; women= 35in

Question 27

anorexia nervosa

Answer 27

characterized by a distorted body image and an intense fear of gaining weight or becoming fat, leading those with this disease to excessive calorie restriction and severe weight loss

Question 28

binge eating

Answer 28

characterized by repeated episodes, occurring at least once a week for a period of three weeks, of uncontrolled binge eating

Question 29

bulimia nervosa

Answer 29

characterized by recurrent consumption of food in amounts significantly greater than would customarily be consumed in a discrete period of time

Question 30

symptoms of bulimia nervosa

Answer 30

chronically inflamed and sore throat
swollen salivary glands in the neck and jaw area
worn tooth enamel, increasingly sensitive and decaying teeth as a result of exposure to stomach acid
acid reflux disorder and other GI problems
intestinal distress and irritation from laxative abuse
severe dehydration from purging of fluids
electrolyte imbalance which can lead to heart attack