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Nutrition > Sports nutrition > Flashcards

Sports nutrition Flashcards

1
Q

Higher intensity exercise burns what?

A

Carbs

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2
Q

What is the recommendation for protein intake in an athelete?

A

1.2-1.7 g/kg

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3
Q

What is the issue with plant derived protein?

A

Usually lacks one or more essential amino acids

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4
Q

What percent of your daily calorie intake should be fat?

A

20-35%

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5
Q

How much water should you drink two hours before exercising?

A

16 oz

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6
Q

How often should you drink water while exercising? How much?

A

6-12 oz every 15 minutes

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7
Q

How many ounces of water should you drink per pound of body weight lost during exercise?

A

24 oz

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8
Q

True or false: thirst is not a reliable indicator of hydration status

A

True

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9
Q

Thirst may indicate a loss of what percent of body weight due to dehydration?

A

1%

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10
Q

You should aim to lose less than what percent of body water weight during exercise?

A

2%

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11
Q

How many grams of creatine increase athletic performance?

A

20 grams

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12
Q

What is the recommendation for Ca intake for female atheletes between 9-18 yo?

A

1300mg/day

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13
Q

What is the recommendation for Ca intake for female atheletes older than 19?

A

1000mg/day

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14
Q

Vitamin D levels are determined by measuring levels of what?

A

25-hydroxycholecalciferol

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15
Q

What vitamin has been shown to reduce exercise related inflammation?

A

VIt D

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16
Q

What is the recommended daily intake of Fe for women? men?

A

Women= 18 mg/day

Men = 8 mg/day

17
Q

What is serum ferritin?

A

Fe transport

18
Q

What are the two sources of Fe?

A

Heme and non-heme Fe

19
Q

Which vitamin has been shown to increase the absorption of Fe?

A

Vitamin C

20
Q

What are the components of the female athlete triad?

A

Disordered eating
Amenorrhea
Osteoporosis

21
Q

If a woman has not had a period by what age, is she considered to have amenorrhea?

A

16

22
Q

Women who have not had a period in how many months are considered to have amenorrhea?

A

2-3 months

23
Q

True or false: oral contraceptives have been shown to reduce the risk of osteoporosis

A

False

24
Q

Why is fiber bad before meals?

A

Absorbs water through the gut

25
Q

What is the most important energy source post workout?

A

Carbs (3:1 ratio of carbs:protein)

26
Q

What food group increases as you train harder? Which decreases?

A

Grains increase

Fruits/veggies decrease

27
Q

What mineral inhibits the absorption of Fe?

A

Ca

Nutrition (31 decks)

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