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athletes with complex nutrition issues should be referred to whom?
team physician or sports dietitian
what term describes a registered dietitian with specific education and experience in sports nutrition?
sports dietitian
what are responsibilities of a registered dietitian?
translate latest scientific evidence
assess and analyze diet, body comp, and energy balance of athletes
provide personalized meal plans that help meet goals
what term describes the average daily nutrient requirement adequate for meeting the needs of most healthy people?
recommended dietary allowance (RDA)
what term describes the average daily nutrient intake level recommended when an RDA cannot be established?
adequate intake (AI)
what term describes the maximum average daily nutrient level not associated with any adverse health effects?
tolerable upper level intake (UL)
what term describes the average daily nutrient intake level considered sufficient to meet the needs of half of the healthy population?
estimated average requirement (EAR)
what nutrients are classified as macronutrients?
carbohydrate, protein, fat
what term describes amino acids that can be synthesized by the human body?
nonessential amino acids
what term describes amino acids that cannot be synthesized by the human body?
essential amino acids
what term describes amino acids that are synthesized by the human body but not in adequate amounts?
conditionally essential amino acids
what is the RDA for protein?
0.8 g/kg of body weight
T/F: for bone health, adults may need to consume less protein than the RDA
false (more protein)
T/F: consistently high protein intakes may compromise carbohydrate and fat intake
true
depending on their sport and training program, how much protein is recommended for athletes?
1.0-1.7 g/kg body weight
what term describes the classification of food by how high and for how long it raises blood glucose?
glycemic index
chocolate, ice cream, kidney beans, and corn tortillas are examples of what type of GI foods?
low
brown rice, honey, popcorn, and soft drinks are examples of what type of GI foods?
medium
cornflakes, rice crackers, potatoes, and watermelon are examples of what type of GI foods?
high
what is the DRI of fiber for men and women?
women: 21-29 g/day
men: 30-38 g/day
what macronutrient provides our main source of energy during intense exercise?
carbohydrate
how many calories of total fat should come from saturated fats?
<10%
T/F: consistent resistance training increases the muscle’s capacity to use fatty acids as fuel
false (aerobic training)
what type of “sugars” are considered to be the most complex?
polysaccharides
what term describes organic substances that cannot be synthesized by the body, are needed in very small amounts, and perform specific metabolic functions?
vitamins
what term describes substances required for a wide variety of metabolic functions and, in athletes, are important for bone health, oxygen-carrying capacity, and fluid and electrolyte balance?
minerals
which mineral is important for bone health?
phosphorus
which mineral is important for oxygen-carrying capacity?
iron
which mineral is important fo fluid and electrolyte balance?
sodium
what mineral is a constituent of hemoglobin and myoglobin that plays a role in oxygen transport and utilization of energy?
iron
what is the most prevalent nutrition deficiency in the world?
iron deficiency
who is at increased risk for iron deficiency?
women of childbearing age, teenage girls, pregnant women, infants & toddlers
athletes who consume low-calcium diets may be at risk for what diseases?
osteopenia and osteoporosis
what is the AI for water for men and women?
women: 2.7 L/day
men: 3.7 L/day
what is the largest component of the body that represents from 45-75% of a person’s body weight?
water
your athlete lost 2 lbs during a 1 hr practice, what should you advise them to do?
drink 32 oz of water
how much fluid does each pound lost during practice represent?
16 oz
what are the major electrolytes lost in sweat?
sodium chloride
T/F: supplementing with a sports drink during a marathon can help delay/prevent fatigue
true
what is the purpose of a precompetition meal?
maintain hydration, maximize blood glucose and stored glycogen levels, keep hunger pangs at bay
when considering foods for a precompetition meal, why should athletes avoid high-fat and high-fiber foods?
they slow digestion which could result in stomach cramps
when considering foods for a precompetition meal, why should athletes avoid sugar alcohols?
can cause gas, bloating, cramping, and a laxative effect
what is the most important competition meal for endurance athletes?
precompetition
a small banana and an 8 oz sports drink would be appropriate at what time of the pregame meal?
>1 hr
an egg white sandwich would be appropriate at what time of the pregame meal?
>4 hrs
what term is used to describe the technique used to enhance muscle glycogen before aerobic endurance events, as depletion of muscle and liver glycogen leads to fatigue?
carbohydrate loading
how much carbohydrate should athletes consume during the loading period to notice any benefits of carb loading?
8-10 g/kg
T/F: simply rinsing carbohydrates through the mouth does not improve performance in aerobic endurance sports
false (does seem to improve)
T/F: the provision of fluids and carbohydrates is essential for performance during prolonged intermittent sports
true
T/F: carbohydrates are not an essential source of energy used during resistance training and therefore in strength and power sports
false (are essential)
when should strength and power athletes supplement with carbohydrate to maintain glycogen stores?
before and during competition
after prolonged aerobic endurance events, what nutrients are important to consume?
carbohydrate and protein
when does glycogen synthesis occur at a rapid rate post exercise
?
when large amounts of carbohydrate are consumed immediate after exercise (every 15-60 min up to 5 hrs)
T/F: fully replacing muscle glycogen before a subsequent bout of exercise may prolong time until fatigue and improve performance
true
what nutrient should athletes performing high-intensity intermittent sports consume post exercise to help decrease some markers of muscle damage?
protein
what should strength and power athletes focus on consuming immediately after exercise if they have to compete again soon?
higher-glycemic carbohydrates
supplementing with what nutrient after a muscle-damaging bout of resistance training increases acute muscle protein synthesis?
protein
the consumption of what nutrient after endurance exercise and before lifting (concurrent training) can help suppress skeletal muscle breakdown?
carbohydrate
for optimal muscle remodeling after concurrent training, how much protein should be consumed per meal and how often?
20-30 g/meal, 3-4 hrs
what factors influence energy requirements?
resting metabolic rate, thermic effect of food, physical activity
what is the best time to focus on gaining weight?
off-season
how many excess calories should be consumed per day to gain weight?
500 calories
how many calories is considered a moderate energy deficit to lose weight?
500 calories
T/F: weight loss during dieting only comes from fat
false (may come from muscle)
T/F: caloric restriction may decrease muscle protein synthesis
true
what BMI is considered overweight?
25-29.8 kg/m2
what BMI is considered obese?
>30 kg/m2
what is the difference between BMI and body composition?
BMI measures relative weight, body composition measures fat mass vs fat-free mass
what should the initial goal for weight loss in overweight and obese individuals?
loss of 10% of initial weight within 6 months
what term describes self imposed starvation in an effort to lose weight and achieve thinness?
anorexia nervosa
what term describes repeated episodes, occurring at least once a week for a period of three weeks, of uncontrolled binge eating?
binge-eating disorder
what term describes the recurrent consumption of food in amounts significantly greater than would customarily be consumed in a discrete period of time, followed by episodes of purging?
bulimia nervosa
T/F: people with bulimia nervosa have total control over their eating during binge episodes
false (lack of control)
what term describes an eating or feeding disturbance that includes apparent lack of interest in eating, food avoidance based on the sensory characteristics of food, and/or concern about aversive consequences of eating?
avoidant/restrictive food intake disorder (ARFID)
what term describes eating nonnutritive substances for a period of at least one month?
pica
what term describes chewing, reswallowing, or spitting of regurgitated food?
rumination disorder
T/F: the strength and conditional professional is responsible for treating eating disorders and should be aware of symptoms
false (not responsible for treating but should be aware of symptoms)
what term describes any substance, mechanical aid, or training method that improves sport performance?
ergogenic aid
what is the difference between a drug and a dietary supplement?
FDA approval
what are synthetic derivatives of testosterone?
anabolic steroids
what do elevations in testosterone concentrations stimulate leading to improvements in muscle size, body mass, and strength?
protein synthesis
what type of athletes are anabolic steroids most beneficial for?
strength and power
when someone needs to take steroids to be able to play in high school, what is the likelihood that they will make it to the professional level of sport?
low
what hormone is used to be beneficial for post cycle therapy in males who take anabolic steroids?
HCG
why is HCG used as a post-cycle therapy drug for steroids?
can increase testicular testosterone production
why is human chorionic gonadotropin banned?
used as a post-cycle therapy drug for steroids
what hormone facilitates the uptake of glucose and amino acids into the cells?
insulin
how does insulin aid in the suppression of muscle protein breakdown from post workout carbohydrate ingestion?
anti-catabolic effects of insulin
what type of athlete is insulin most beneficial for?
strength/power
what hormone stimulates bone and skeletal muscle growth, helps maintain blood glucose levels, and stimulates the release of fatty acids from fat cells?
human growth hormone
what type of athlete is human growth hormone most beneficial for?
endurance
injections of what hormone are associated with elevations in both hematocrit and hemoglobin?
erythropoietin (EPO)
what hormone can increase lean mass and decrease stored fat?
beta-adrenergic agonists
erythropoietin is mostly beneficial for what type of athletes?
endurance
beta-adrenergic agonists are beneficial for what type of athletes?
both strength/power and endurance
what hormones reduce anxiety and tremors during performance?
beta blockers
what supplements can augment muscle protein synthesis in healthy human subjects?
essential amino acids
EAAs are beneficial for what type of athletes?
both strength/power and endurance
why is chocolate milk usually consumed post-workout?
it is high in leucine and has additional carbs from sugar
in what ways has arginine been claimed to improve exercise performance?
elevate NO levels, increase muscle blood flow
