Sports Nutrition

Question 1

Key goals of training vs competition

Answer 1

Training: adapt body to develop metabolic efficiency and flexibility

Competition: provide adequate substrate stores to meet needs and support cognitive function

Question 2

Types of energy based on time required

Answer 2

ATP and creative (1st used and fastest burned)

Lactic acid

Glucose/glycogen

Fatty acids

Proteins (last used and after extended time)

Question 3

Target energy availability in athletes

Answer 3

30-45 kcal/kg/day

Question 4

Energy availability equation

Answer 4

(Energy intake - Energy expended in exercise)/ (fat free mass)

Fat free mass = total body - minus fat mass

31-45 kg =. Good
30 kg and lower = not good

Question 5

Relative energy deficency in sports (RED-S)

Answer 5

Improper energy intake or too much training load for the amount of energy intake.

Leads to adverse health and performance consequences.

Question 6

Carbohydrates

Answer 6

Very important for adaption to training

• maintains high carbs enhances performance of intermediate and sustained exercise
• key fuel for brain and CNA as well as both anaerobic and aerobic pathways.

Question 7

Active vs facilities transport in carbs

Answer 7

Glucose and galactose are actively transported

Fructose is facilitated transported

Multiple transportable carbs is essential since it allows selective use

Question 8

Fueling strategy’s to promote high carb availability

Answer 8

General fueling up (<90 min)

Carb loading (>90 min)

Speedy refueling (<8 hrs between 2 demanding sessions)

Pre-event fueling ( >60 min before exercise)

Question 9

Glycemic index and glycemic load

Answer 9

Does not actually affect endurance performance nor metabolic responses

Question 10

Dietary protein

Answer 10

1.2- 2g per kg body weight

Should follow strenuous training/exercise

Trained status: low amounts
Actively training: high amounts

Should have high leucine content with protein
And at least 50% based on essential amino acids

Question 11

Arminian protein vs plant protein

Answer 11

Amina proteins are better at stimulating muscle protein synthesis post workout

• due to higher leucine content
• can still use both but will need to intake more plant protein than animal protein.

Question 12

Does carb and protein combo during recovery period help?

Answer 12

Not really (does not change rate of muscle glycogen synthesis) but can improve net protein balance

Question 13

Ingesting 20-25 total protein during or after exercise

Answer 13

Increases whole body and muscle protein synthesis and improves nitrogen balance

Question 14

Dietary fat intake for athletes

Answer 14

Should be limited and include only essential fatty acids

Too much decreases metabolic flexibility and reduces carb availability

Question 15

Hypohydration

Answer 15

Caused by increased temps or dehydration.

Decreases performance and promotes easier exhaustion

Question 16

Hyperhydration

Answer 16

Also bad because it causes hyonatremia (water intoxication from low blood sodium)

• < 130-135 molecules/L
• causes muscle weakness, intoxication disorientation and seizures/coma if extreme

Should limit fluid intake during exercise

Question 17

Vitamin/ mineral supplements

Answer 17

Don’t actually improve performance unless it is correcting a preexisitng deficiency