Exam 8: Nutritional Considerations for Intense

Consuming __________ per hour of liquid or solid carbohydrates benefits high-intensity, long-duration aerobic physical activity greater than 1 hour.

A carbohydrate-rich precompetition meal requires __________ to digest, absorb, and replenish muscle and liver glycogen.

Athletes participating in physical activity lasting less than 1 hour should not consume energy beverages (EBs).

One way to eliminate potential negative effects and re-establish hormonal balance is to ingest them __________.

Eat meals that contain 2.5 grams of high glycemic carbohydrate per kilogram of body mass at 2, 4, 6, 8, and 22 hours postexercise to replenish glycogen to levels achieved similarly with the same protocol begun immediately following exercise.

Persons who drink one or two nondiet drinks daily increase their type 2 diabetes risk by 26% compared with those drinking less than one drink monthly. A 20% greater risk also occurs for central obesity, hypertension, abnormal cholesterol, insulin resistance, and lack of physical activity-the cluster of factors that increase cardiovascular disease, stroke, and type 2 diabetes risk.

A high-protein, pregame meal __________.

The average American currently consumes between 50 and 70 grams (1.7-2.5 oz) of high-fructose corn syrup (HFCS) in sugar-sweetened beverages (cola-type drinks) daily, which translates to an extra daily consumption of 200 to 250 kilocalories.

A cascade of three factors, rebound hypoglycemia, depressed lipid catabolism, and premature depletion of glycogen reserves, negatively impacts endurance performance.

Of the most common fats and oils, avocado oil and olive oil have the highest fatty acid content.

Consuming 400 to 600 milliliters of fluid 20 minutes before physical activity negates the beneficial effect of increased stomach volume on fluid and nutrient passage into the small intestine.

When replenishing glycogen reserves, all of the following should be avoided except __________.

Ingesting up to an __________ glucose-sodium oral rehydration beverage causes little negative effect on __________.

About 1 liter of fluid consumed (34 oz = 4.3 cups = 2.1 pints = about 1 quart) delivered each hour to the small intestine meets the fluids needs of most endurance athletes.

For collegiate wrestlers, short-term weight loss through energy restriction without dehydration impairs __________.

A combination carbohydrate-plus-protein supplement consumed during physical activity stimulates insulin secretion, which in turn increases muscle and liver glycogen as physical activity progresses.

Fructose exists in foods as either a monosaccharide (free fructose) or a unit of the sucrose disaccharide molecule because the small intestine directly absorbs free fructose.

The __________ represents the product of the amount of available carbohydrate in that serving and the food's glycemic index.

The glycemic response describes __________.

Repeated feedings of solid carbohydrate (43 g sucrose with 400 mL water) at the beginning and at 1, 2, and 3 hours during physical activity cannot maintain blood glucose and slow glycogen depletion during longer duration activities like 4 hours of cycling.