Exam 8: Nutritional Considerations for Intense

What impact does the increased stress and tension that usually accompany competition have on the gastrointestinal system?

A report from the Centers for Disease Control and Prevention revealed that 50% of Americans drink a soda or other sugary beverage each day, with 1 in 20 people drinking the equivalent of more than four cans daily!

Two American College of Sports Medicine (ACSM) Position Stands recommend that sports drinks contain 0.5 to 0.7 grams of sodium per liter of fluid consumed when physical activity is less than 1-hour duration.

To speed glycogen replenishment following intense training or competition, one should immediately consume __________.

The latest two systematic reviews of the worldwide literature reported that MVM supplementation in healthy populations had __________ on all-cause mortality, cancer incidence or mortality, or cardiovascular disease incidence or mortality.

The rise in blood sugar-termed the glycemic response-is determined after ingesting a food containing 50 grams of a digestible carbohydrate (total carbohydrate minus fiber) and comparing it over a 2-hour period with a "standard" for carbohydrate, usually white bread or glucose with an assigned value of 100.

Fasting before a competition __________.

During the first 2 hours of recovery with muscle glycogen content at its lowest level, consuming a glucose polymer solution with low osmolality restores glycogen more rapidly than an energy-equivalent solution of monomers with high osmolality.

Maltodextrin.

A food with a high glycemic index rating usually indicates the food is of relatively poor nutritional quality.

Adding a small amount of glucose and sodium (glucose being the more important factor) to the oral rehydration solution facilitates fluid uptake by the intestinal lumen because rapid glucose-sodium cotransport across the intestinal mucosa stimulates water's passive uptake by osmotic action.

Adding protein to carbohydrate-containing beverages has the effect of __________ compared with supplementation with carbohydrate only.

Consuming about 60 grams of liquid or solid carbohydrates each hour during 1 hour or more of longer, more intense physical activity benefits aerobic physical activity and repetitive short bouts of near-maximal exercise intensity.

On any given day, the Centers for Disease Control and Prevention reports that approximately half of the U.S. population consumes 12 ounces of sugar-containing drinks, with males consuming more drinks than females, and teenagers and young adults consuming more drinks than any other age group.

For the precompetition meal, __________.

Athletes and others involved in endurance-type physical activities should eliminate foods high in maltodextrins because of their poor intestinal absorptive quality.

Increasing the diet's percentage of lipid calories to 50% for physically active persons who maintain a stable body weight adversely affects heart disease risk factors, including plasma lipoprotein profiles.

Maintaining __________ with added sodium in the rehydration beverage also reduces urine output and sustains the sodium-dependent osmotic drive to drink.

Reliable research has __________ consistent ergogenic benefits that a high-fat diet stimulates adaptive responses that assist lipid catabolism.

The ideal precompetition meal should be consumed __________.