ACSM Position Stand on Nutrition and Athletic Performance - Key Concepts

Vocabulary-style flashcards covering key ACSM nutrition and athletic performance concepts from the notes.

Carbohydrate intake range for athletes

Typically 3–10 g/kg/day.

Carbohydrate intake rate during endurance exercise

30–60 g/hour to support muscle fuel needs and maintain blood glucose, especially for stop-and-go sports lasting 1–2.5 hours.

Consequences of low energy availability

Unwanted loss of muscle, suboptimal bone density, increased illness risk, menstrual dysfunction and hormonal imbalance, impaired adaptation and recovery.

Pre-event meal composition

Low in fat and fiber; low-to-moderate in protein to minimize GI problems and promote gastric emptying; high carbohydrate.

What Athletes are at greatest risk for micronutrient deficiencies?

Vegetarians; those who engage in severe weight loss practices; those who eliminate complete food groups; and those who follow extreme diets.

vegetarian athletes may be at risk for low intakes of

Iron, protein, fat, omega-3, carnosine, calcium, zinc, vitamin B12, and total calories.

Athlete protein intake range

1.2–2.0 g/kg/day to support metabolic adaptation, repair, remodeling, and protein turnover.

Protein intake during energy restriction or inactivity

Up to 2.0 g/kg/day or higher, spread across the day, to prevent fat-free mass loss.

Recommended fat intake range for athletes

20–35% of total energy intake.

Factors negatively impacting iron status

High altitude training; rapid growth; menstrual blood loss; blood donation; injury; foot-strike hemolysis; and iron losses in sweat and urine.