Chapter 14 – Energy Systems & Sports Nutrition

Flashcards covering energy systems, muscle fiber types, carbohydrate strategies, iron needs, environmental effects, sports drinks, and meal timing for athletes.

What happens when an ATP molecule is split inside a muscle cell?

Energy is released to contract the muscle and generate heat.

Which high-energy compound found in muscle can split anaerobically to replenish ATP during short, intense efforts?

Creatine phosphate (CP).

During what condition is creatine phosphate (CP) primarily produced or restored in the body?

During rest.

The lactic acid system is classified as what type of energy system?

Anaerobic (does not require oxygen).

List four key characteristics of the anaerobic energy system.

No oxygen required, supports high-intensity efforts, fuels mainly with glucose, produces lactic acid as a by-product.

List four key characteristics of the aerobic energy system.

Requires oxygen, supports low-to-moderate intensity and endurance activities, uses glucose, fat, and sometimes protein for fuel.

Which muscle fiber type (I or II) contracts slowly and has high fatigue resistance?

Slow-twitch (Type I).

Which muscle fiber type is best suited for power, speed, and strength events?

Fast-twitch (Type II).

What primary energy system do Type I (slow-twitch) fibers rely on?

Aerobic metabolism.

Give two athletic examples dominated by Type I fibers.

Marathon runners and cyclists.

Give two athletic examples dominated by Type II fibers.

Sprinters and powerlifters (also football players).

Why are high-carbohydrate diets recommended for endurance athletes?

They enhance endurance performance by maximizing glycogen stores.

When should an athlete consume a carbohydrate-rich meal or snack AFTER exercise for optimal recovery?

Within 2 hours after activity.

Name three vegetarian iron sources that can replace meat for athletes.

Fortified cereals, legumes, and nuts or seeds.

Why are women particularly at risk for iron deficiency?

Loss of iron through menstruation.

What is sports anemia and how is it different from true iron deficiency?

A transient drop in hemoglobin due to training adaptations; it is not a true iron deficiency.

How does cold weather typically affect appetite and digestion for athletes?

Appetite and digestion both increase, leading to cravings for more energy-dense foods.

How does hot weather typically affect appetite and digestion for athletes?

Appetite and digestion decrease; lighter foods and greater fluid & electrolyte intake are preferred.

List four scenarios when a sports drink is recommended over plain water.

Events >1 hour, high-intensity activities, need to replace electrolytes, or when plain water intake is inadequate due to lack of flavor.

State the main nutrition goals of a pregame meal.

Provide light, carbohydrate-rich fuel (300-800 kcal) with plenty of fluids 1–4 hours before an event.

Give three food examples suitable for a pregame meal.

Bread, pasta, potatoes (including liquid carb meals).

What are the primary components of an effective post-exercise recovery meal?

High carbohydrates to replenish glycogen and adequate protein to repair muscles.

What beverage can serve as a convenient recovery option if an athlete is not hungry?

A carbohydrate-containing drink such as low-fat milk.

Name two training or environmental situations that increase an athlete’s carbohydrate needs.

Training at altitude/extreme weather and exercising on an empty stomach.