Question 2 final AI Flashcards
How many grams of carbohydrates does a sedentary person need per kilogram of body weight daily?
3–4 g per kilogram.
How many grams of carbohydrates does a person exercising for less than 1 hour daily need per kilogram of body weight?
4–5 g per kilogram.
How many grams of carbohydrates does a person exercising for 1 hour daily need per kilogram of body weight?
5–6 g per kilogram.
How many grams of carbohydrates does a person exercising for 1–2 hours daily need per kilogram of body weight?
6–7 g per kilogram.
How many grams of carbohydrates does a person exercising for 2–3 hours daily need per kilogram of body weight?
7–8 g per kilogram.
How many grams of carbohydrates does a person exercising for more than 3 hours daily need per kilogram of body weight?
8–10 g per kilogram.
How many grams of protein does a sedentary person need per kilogram of body weight daily?
0.75–1.0 g per kilogram.
How many grams of protein does an endurance athlete need per kilogram of body weight daily?
1.2–1.4 g per kilogram.
How many grams of protein does a strength athlete need per kilogram of body weight daily?
1.4–2.0 g per kilogram.
How much protein should an athlete aiming to gain lean muscle consume per kilogram of body weight daily?
1.4–1.7 g per kilogram.
Reza is 37 years old, weighs 85 kg, and does endurance sports. How much protein should he consume daily?
102–119 g (85 kg × 1.2–1.4 g/kg).
Reza is 37 years old, weighs 85 kg, and trains for 1–2 hours daily. How many carbohydrates should he consume daily?
510–595 g (85 kg × 6–7 g/kg).
A weightlifter weighs 90 kg and trains for 2 hours daily. How much protein should they consume?
126–180 g daily (90 kg × 1.4–2.0 g/kg).
A marathon runner weighs 70 kg and trains for over 3 hours daily. How many carbohydrates do they need?
560–700 g daily (70 kg × 8–10 g/kg).
What is the primary goal of carb loading?
To increase glycogen stores in muscles, delaying fatigue and improving performance in endurance events over 90 minutes.
Which athletes benefit most from carb loading?
Endurance athletes, such as marathon runners, triathletes, and endurance swimmers.
What are the best foods for carb loading?
Whole grains (pasta, bread, oatmeal, rice) and starchy vegetables (potatoes, sweet potatoes, squash).
How does the recommended carb intake change 3 days before a race?
Increase to 70% carbs in the diet while reducing training intensity.
Why is protein important for athletes?
To repair and grow muscle tissue, and support recovery.
What are good sources of protein for athletes?
Eggs, dairy, lean meat, fish, and poultry.
What is a realistic weight loss goal for athletes per week?
0.5–1 kilogram of body weight
How should athletes focus on weight loss?
Reduce fat intake while maintaining sufficient carbohydrates and protein.
Why is weight loss important in certain sports?
To meet weight categories (e.g., boxing, MMA) or improve performance (e.g., gymnastics).
How many extra calories should an athlete consume daily to gain lean muscle?
Around 500 extra calories daily.
What is required besides protein to gain lean muscle?
Adequate total energy intake and a balanced diet.
What is creatine, and how does it help athletes?
A supplement that boosts ATP production, improving strength and performance during high-intensity activities.
Which athletes benefit most from creatine?
Strength trainers, sprinters, and athletes in sports with intermittent bursts of activity.
How does caffeine benefit athletes?
It increases focus, energy, and fat burning while delaying fatigue.
What are potential side effects of caffeine?
Increased heart rate, anxiety, dehydration, and impaired fine motor skills.
What is beetroot juice’s benefit for athletes?
Improves oxygen efficiency and endurance by increasing nitric oxide levels.
Why are energy gels useful during sports?
They provide quick energy (20–25 g carbs) for activities lasting over 90 minutes.
How much fluid should an athlete drink daily?
30–35 ml per kilogram of body weight, plus 1 ml per calorie burned.
What is the purpose of isotonic drinks?
To maintain hydration during prolonged or high-intensity exercise.
What is the purpose of hypotonic drinks?
To quickly hydrate during short-duration activities or when sweat loss is minimal.
What is the purpose of hypertonic drinks?
To replenish glycogen stores after exercise.
Why is steaming considered a healthy cooking method?
It preserves nutrients and is easy to digest.
Why is frying less healthy for athletes?
It adds excess calories, reduces digestibility, and destroys some nutrients.
How are water-soluble vitamins like Vitamin C lost during cooking?
They are destroyed by heat, oxidation, or washing cut fruits and vegetables.
Why are processed foods less beneficial for athletes?
They often contain fewer nutrients and more additives, which can hinder optimal performance and recovery.
How should you structure a 20-mark answer on athlete nutrition?
Identify
Define
Explain
Suggest
What are the two main categories of supplements?
Nutrition/Dietary Supplements and Nutritional Ergogenic Aids.
Why should athletes be cautious with supplements?
The industry is poorly regulated, and products may contain low-quality ingredients or false claims.
What is creatine, and how does it work?
A compound that helps produce ATP, the most basic form of energy in cells, boosting energy for high-intensity activities.
What types of exercise benefit most from creatine?
Resistance training, sprinting, and sports with intermittent work patterns like football and basketball.
Why might vegetarians benefit more from creatine supplementation?
They don’t get creatine through their diet as it’s primarily found in meat and fish.
What are potential side effects of creatine?
Water retention and mild digestive discomfort.
How does caffeine enhance athletic performance?
Increases focus, energy, fat burning, and endurance while delaying fatigue.
What are common sources of caffeine?
Coffee, tea, cola drinks, energy drinks, and specialised sports supplements.
What are the potential negative effects of excessive caffeine intake?
Increased heart rate, anxiety, dehydration, impaired fine motor skills, and sleep disturbances.
What role does caffeine play in fat burning?
It enhances lipolysis, the breakdown of fat in fat cells, to release energy.
What are the primary benefits of beetroot juice for athletes?
Improves oxygen efficiency, increases endurance, and enhances mitochondrial efficiency.
When should athletes consume beetroot juice for maximum benefit?
2–3 hours before training or competition.
What are potential side effects of beetroot juice?
Discoloured urine and stools, upset stomach, and increased risk of kidney stones.
What are energy gels, and how do they help athletes?
Carbohydrate-rich gels that provide 20–25 g of easily digestible carbs for prolonged activities lasting over 90 minutes.
Why must energy gels be consumed with water?
To maintain hydration and aid digestion.
Which athletes benefit most from energy gels?
Endurance athletes like marathon runners, triathletes, and cyclists.
What are the benefits of protein shakes for athletes?
They promote muscle growth, recovery, and repair, especially after workouts.
When are protein shakes most useful?
Immediately after a workout when quick protein intake is needed.
What are potential downsides of protein shakes?
Some contain added sugar or excess calories, which may lead to weight gain if overconsumed.
What are BCAAs, and how do they benefit athletes?
Essential amino acids (leucine, isoleucine, valine) that promote muscle protein synthesis, reduce soreness, and combat fatigue.
What is the role of leucine in BCAAs?
It activates pathways that stimulate muscle protein synthesis.
What are potential side effects of excessive BCAA consumption?
Fatigue, nausea, headaches, and increased insulin resistance.
Why are multivitamins commonly used by athletes?
To fill nutritional gaps and ensure adequate intake of under-consumed nutrients.
What are potential downsides of multivitamin use?
Excess fat-soluble vitamins (A, D, E, K) can accumulate in the body and become toxic.
What is the purpose of isotonic sports drinks?
To maintain hydration and energy balance during prolonged or intense exercise.
What is the purpose of hypotonic sports drinks?
To quickly hydrate during short-duration activities or in conditions of minimal sweat loss.
What is the purpose of hypertonic sports drinks?
To replenish glycogen stores after exercise.
What key nutrients do sports drinks typically provide?
Carbohydrates, water, and electrolytes.
How should athletes choose supplements?
Based on their specific goals, effectiveness, and ensuring product quality from reputable sources.
What is the role of supplements in a balanced diet?
They should complement, not replace, a nutrient-rich whole foods diet.
