Nutrition - Sports Nutrition Overview

0.0(0)
Studied by 0 people
call kaiCall Kai
Locked
learnLearn
examPractice Test
spaced repetitionSpaced Repetition
heart puzzleMatch
flashcardsFlashcards
GameKnowt Play
Card Sorting

1/19

encourage image

There's no tags or description

Looks like no tags are added yet.

Last updated 5:25 AM on 6/28/26
Name
Mastery
Learn
Test
Matching
Spaced
Call with Kai
Chat

No analytics yet

Send a link to your students to track their progress

20 Terms

1
New cards
Sports nutrition
Nutrition used to support training performance, recovery, health, body composition and competition performance.
2
New cards
Energy availability, EA
Energy left for normal body functions after exercise energy expenditure is removed from dietary intake.
3
New cards
Low energy availability
Not eating enough to support both training and normal body function; can reduce recovery, immunity, hormones, bone health and performance.
4
New cards
RED-S
Relative Energy Deficiency in Sport; health and performance problems caused by long-term low energy availability.
5
New cards
Resting metabolic rate, RMR
Energy the body uses at rest to maintain basic functions like breathing, heart function and temperature control.
6
New cards
Mifflin-St Jeor equation
Equation used to estimate RMR based on weight, height, age and sex.
7
New cards
Physical activity level, PAL
Activity multiplier used with RMR to estimate daily energy needs.
8
New cards
Daily energy needs
Estimated by multiplying RMR by PAL.
9
New cards
Body composition
The body’s proportion of fat mass and lean mass; should support performance, health and recovery.
10
New cards
Safe weight loss for athletes
Slow weight loss of less than 1% body weight per week, ideally away from competition periods.
11
New cards
Carbohydrate
The main fuel source for moderate to high-intensity exercise and endurance performance.
12
New cards
Glycogen
Stored carbohydrate found in the muscles and liver, used as fuel during exercise.
13
New cards
Daily carbohydrate intake
Carbohydrate intake should match training load: lower on easy days and higher on hard or long training days.
14
New cards
Carbohydrate loading
High carbohydrate intake before events over 90 minutes to maximise glycogen stores.
15
New cards
During-exercise carbohydrate
For long events, 30–60 g/hour is useful; up to 90 g/hour may help very long events if tolerated.
16
New cards
Protein
Nutrient needed for muscle repair, growth, immune function, enzymes and hormones.
17
New cards
Athlete protein needs
Usually 1.2–2.0 g/kg/day; higher during fat loss or heavy training.
18
New cards
Leucine
An amino acid that helps trigger muscle protein synthesis.
19
New cards
Hydration
Maintaining fluid balance to support performance, temperature control, concentration and recovery.
20
New cards
The Athlete’s Plate
A practical plate model that adjusts carbohydrate, protein, fruit/vegetables and fats based on training load.