Sport Nutrition and Energy Systems Exam Practice

Flashcards covering sport nutrition principles including energy systems, macronutrient needs, supplementation protocols, hydration, and body composition analysis based on lecture transcripts.

What is the primary energy-rich molecule responsible for muscle contraction, specifically facilitating the connection between actin and myosin?

ATP

How long is the minimal store of ATP in the body able to provide energy during an activity?

Maximum of $4\,\text{seconds}$

Which energy system has a very high power (vermogen) but a very low capacity and is used for activities like high jumping or weightlifting?

Phosphate store (Anaerobic alactic)

What is the primary fuel source and byproduct of anaerobic glycolysis, typically occurring in efforts lasting $20\,\text{seconds}$ to $1.5\,\text{minutes}$?

Carbohydrates; formation of $H^{+}$-ions (lactic acid)

What duration is associated with the aerobic energy system (glycolysis/fatty acid oxidation) becoming predominant?

Inertia/Efforts lasting more than $8\,\text{minutes}$

What is the formula for calculating the Basal Metabolic Rate (BMR) for men according to the lecture notes?

$$88,362 + (13,397 \times \text{weight}) + (4,799 \times \text{length}) - (5,677 \times \text{age})$$

What does the abbreviation PAL stand for, and how is it used in calculating energy requirements?

Physical Activity Level; it is a multiplier for the BMR ($\text{BMR} \times \text{PAL}$)

What is the definition of 1 MET (Metabolic Equivalent of Task)?

Energy consumption at rest (sleep)

Why is Fructose considered unique among simple sugars in sport nutrition?

It is converted faster into fats and cannot be used as an immediate energy source

What is the standard carbohydrate intake recommendation for carbo-loading during the last 2 days before an event?

$7-12\,\text{grams}$ of carbohydrates per kg of body weight

How long should mouth rinsing with a sugar solution last to potentially suppress fatigue?

$5$ to $10\,\text{seconds}$

What are the maximum absorption rates for glucose and fructose per hour when taken individually?

Glucose: $60\,\text{g/h}$; Fructose: $30\,\text{g/h}$

To achieve a carbohydrate intake of up to $90\,\text{g/h}$ during exercise, what specific ratio of glucose to fructose is recommended?

$$2:1$$

What amino acid is identified in the notes as the key regulator of muscle protein synthesis (MPS)?

Leucine

What is the recommended protein intake for an athlete during injury/immobilization to maintain muscle mass?

$2 - 2,5\,\text{g/kg}$ body weight

What is the protein content difference between Whey Isolate and Whey Concentrate?

Concentrate contains $80\%\,\text{protein}$, while Isolate contains $90\%\,\text{protein}$ and less lactose/fat

Why is Micellar Casein recommended specifically before sleep?

It is a slow-digesting animal protein that aids recovery and muscle building during the night

What are the physical consequences of the RED-S (Relative Energy Deficiency in Sport) syndrome?

Suppressed menstruation, lower testosterone, decreased BMR, and lower bone density (osteoporosis risk)

Which body composition measurement technique is described as the 'new gold standard'?

DEXA-scan (Dual Energy X-ray Absorptiometry)

Describe the three somatotypes defined by the ISAK method.

Endomorph (wide hips, more fat), Mesomorph (muscular, wide shoulders), Ectomorph (thin, low muscle/fat)

What color of urine denotes optimal hydration (citroen-limonade)?

Light yellow/lemonade color

What is the recommended fluid intake volume in the hour leading up to exercise?

$7\,\text{ml}$ per kg of body weight

How much sugar should a 'thirst quencher' (dorstlesser) ideally contain per $100\,\text{ml}$ for fast absorption?

$$6\,\text{grams}$$

What is the recommended 'loading phase' dosage for Creatine monohydrate?

$4 \times 5\,\text{grams}$ per day for $5-7\,\text{days}$

What is the primary side effect of Beta-alanine supplementation?

Paresthesia (tingling skin)

Which supplement acts as an extracellular blood buffer and is dosed at $0.3\,\text{g/kg}$ body weight?

Sodium bicarbonate (Natrium-bicarbonaat)

How does Red Beetroot juice improve performance?

It contains nitrates that convert to nitric oxide (NO), leading to vasodilation and more efficient oxygen use

What is the recommended athletic dosage for Caffeine, and what is its primary mechanism?

$3-6\,\text{mg/kg}$ body weight; it blocks adenosine and influences the central nervous system

For collagen production after a tendon or muscle injury, what combination of nutrients is suggested?

$15\,\text{g}$ gelatine with $50\,\text{mg}$ Vitamin C

What is the difference between Prebiotics and Probiotics?

Prebiotics are indigestible fibers (carbs); Probiotics are live micro-organisms (bacteria)