Deck 9: Nutritional Strategies for Competitive Endurance, Strength, and Power Athletes

Question 1

An endurance athlete who is consuming too few calories to support basic metabolic needs and fuel exercise would be characterized by which of the following states?

A) Low energy availability
B) Positive energy balance
C) Disordered eating pattern
D) Glycogen-poor state

Answer 1

Low energy availability

Question 2

What condition is commonly seen in female athletes in a state of chronically low energy availability?

A) ACL ruptures
B) Lupus
C) Female athlete triad
D) Chronic fatigue syndrome

Answer 2

Female athlete triad

Question 3

A carbohydrate-rich meal 3 to 4 hours prior to competition benefits an endurance athlete in which of the following ways?

A) Maximizes free-floating fatty acids
B) Enhances body's ability to use protein as an energy source
C) Facilitates anaerobic glycolysis
D) Increases muscle and liver glycogen stores

Answer 3

Increases muscle and liver glycogen stores

Question 4

At what point does carbohydrate ingestion during exercise become essential to provide adequate fuel?

A) Exercise session lasting longer than 30 minutes
B) Exercise session lasting longer than 60 minutes
C) Exercise session lasting longer than 2 hours
D) Exercise session lasting longer than 4 hours

Question 5

Based on the most current research, what strategy might an endurance athlete follow in order to maximize the amount of carbohydrates absorbed when consumed during exercise?

A) Consume different types of carbohydrates
B) Consume protein with the carbohydrates
C) Consume carbohydrates every 10 to 15 minutes
D) Consume fat with the carbohydrate

Question 6

What is the primary side effect associated with consumption of high concentrations of carbohydrates during exercise?

A) Gastrointestinal distress
B) Increased urination
C) Reflexive hypoglycemia
D) Increased water retention

Question 7

How often should carbohydrate consumption occur during an extended endurance workout to optimize performance?

A) Every 10 minutes
B) Every 15 to 20 minutes
C) Every 30 minutes
D) Every hour

Question 8

An athlete seeks a recommendation for a hypertonic beverage she can consume during exercise. In order to maximize gastric emptying, what should this athlete avoid?

A) A hypertonic fluid that is more than 8% carbohydrates
B) Any fluid other than water
C) A fluid with a sodium concentration that is higher than that found in blood
D) A fluid that has more than 100 calories

Question 9

What type of hydration plan would you recommend to an athlete who is prone to dehydration?

A) A hypertonic-exclusive hydration protocol
B) A hyperhydration protocol
C) An euhydration protocol
D) A glycerol-heavy hydration protocol

Question 10

Deficiency of which of the following minerals can limit aerobic capacity?

A) Phosphorus
B) Potassium
C) Sodium
D) Iron

Question 11

Although poor zinc intake is associated with decreased cardiovascular function and decreased muscular strength and endurance, why should zinc supplementation be discouraged?

A) Excessive zinc intake can interfere with the conversion of glucose to glycogen.
B) Excessive zinc intake can lower high-density lipoprotein (HDL) levels and interfere with iron absorption.
C) Excessive zinc intake can raise HDL levels and interfere with copper absorption.
D) Excessive zinc intake can interfere with the body's ability to use fatty acids for energy.

Question 12

Why do strength athletes typically have high caloric needs despite expending relatively few calories during training or competition?

A) Competitive strength athletes typically have high muscle mass and therefore high metabolic rates.
B) Competitive strength athletes require extra calories to refuel glycogen stores.
C) Competitive strength athletes require extra calories to replace damaged muscle tissue.
D) Competitive strength athletes rely on the phosphagen system, which requires extra calories.

Question 13

Why is increased protein consumption especially important when a person begins a strength-training program?

A) Protein is utilized as a fuel source as glycogen will be readily depleted.
B) Protein is utilized most efficiently for other types of exercise until the body adapts to the new training regimen.
C) Protein is necessary to promote the increased rate of muscle building.
D) Protein is necessary to promote fluid retention.

Question 14

What results are noted when protein consumption for strength athletes exceeds the 1.2 to 1.7 g/kg recommended by the American College of Sports Medicine and the Academy of Nutrition and Dietetics?

A) Decreased amino acid catabolism is noted.
B) Increased glycogen storage is noted.
C) Increased free-floating triglycerides are noted.
D) No additional strength benefit is noted.

Question 15

A power lifter has been advised by his coaches that he needs to lose some weight while still maintaining his rigorous training schedule. When evaluating this athlete's diet, which macronutrient will likely need to be monitored closely and possibly limited?

A) Fat
B) Carbohydrates
C) Protein
D) Water

Question 16

In what ways do hydration strategies for strength athletes compare to those of endurance athletes?

A) Strength athletes are more likely to need to replace electrolytes during a workout.
B) Strength athletes have increased hydration needs due to their large muscle mass.
C) Strength athletes show increased benefit from a carbohydrate beverage during workouts.
D) Hydration considerations are basically the same for both strength and endurance athletes.

Question 17

When should an athlete who participates in heavy resistance training consume protein in order to maximize muscle protein synthesis?

A) Within 30 minutes following completion of the workout.
B) Within several hours following the workout, up to 48 hours afterward.
C) Within 30 minutes following completion of the workout and then again within 1 to 2 hours.
D) Within the first 3 hours following the workout.

Question 18

What role does carbohydrate consumption during recovery play in muscle protein synthesis?

A) Carbohydrate intake replenishes glycogen, making more protein available.
B) Carbohydrate intake blocks amino acid receptors and slows down protein synthesis.
C) Carbohydrate intake enhances amino acid intake and stimulates muscle protein synthesis.
D) Carbohydrate intake does not impact muscle protein synthesis.

Question 19

Which substance, found in high concentrations in type-2 skeletal muscle fibers, assists in prolonging the duration of exercise by buffering the acidity associated with the by-products of anaerobic energy systems?

A) Carnosine
B) Sodium bicarbonate
C) Adenosine
D) Creatine

Question 20

In addition to providing the fuel needed for exercise, what other benefit is associated with carbohydrate consumption during exercise for power athletes?

A) Decrease in lactic acid production
B) Decrease in cognitive fatigue
C) Increase in electrolyte concentration in the blood
D) Increase in protein synthesis

Question 21

A power athlete is unable to consume the recommended amount of carbohydrates during exercise due to gastrointestinal upset. What recommendation should be provided to this athlete?

A) Use a carbohydrate mouth rinse approximately every 10 minutes.
B) Consume sodium bicarbonate prior to the exercise bout.
C) Consume water with a small amount of salt added instead.
D) Use a protein gel in place of the carbohydrates.

Question 22

Which of the following are common nutritional mistakes made by athletes? Select all that apply.

A) Focus on weight instead of body composition
B) Eating too frequently
C) Lack of adequate micronutrient supplementation
D) Failure to maintain adequate hydration status
E) Excessive energy restriction

Question 23

What adaptations occur in highly trained endurance athletes that serve to increase aerobic power? Select all that apply.

A) Increased cellular metabolism
B) Increased mitochondrial concentration
C) Enhanced delivery of oxygen to working cells
D) More efficient utilization of fuel
E) Increased ability to utilize protein as an energy source

Question 24

What are the two primary principles endurance athletes should follow to avoid extreme fatigue and optimize performance? Select all that apply.

A) Optimize liver and muscle glycogen stores.
B) Enhance efficiency with which protein and carbohydrates are converted to fuel.
C) Enhance efficiency with which glucose and fatty acids are converted to fuel.
D) Maximize hydration status.
E) Optimize free-floating blood glucose.

Question 25

An Ironman triathlon participant is burning upwards of 3,500 calories per day during training sessions and is consuming approximately 3,000 calories. If this pattern persists over several weeks, what impact will it have on the athlete? Select all that apply.

A) Improved performance times
B) Muscle atrophy
C) Improved immune system function
D) Fatigue
E) Increased risk of injury

Question 26

Which of the following would be considered benefits of a hyperhydration protocol prior to intensive training? Select all that apply.

A) Increased urination
B) Delayed dehydration
C) Increased body weight
D) Maintenance of high fluid volume
E) Offset of core temperature increase

Question 27

Deficiency of which of the following vitamins could put an athlete at increased risk of anemia? Select all that apply.

A) B₁₂
B) Niacin
C) Folate
D) Vitamin C
E) Vitamin E

Question 28

Why is it important that endurance athletes take in sufficient amounts of protein? Select all that apply.

A) It is required to repair damaged muscle tissue.
B) It enhances glycogen replenishment in the absence of sufficient carbohydrates.
C) It maintains nitrogen balance.
D) It enhances the ability to resist dehydration.
E) It maintains appropriate electrolyte levels.

Question 29

What role does nutrition play for strength athletes? Select all that apply.

A) Maintaining glycogen stores
B) Providing fuel for sports and resistance training
C) Optimizing recovery from training
D) Maximizing hydration
E) Promoting muscular hypertrophy

Question 30

Which of the following factors impact muscle protein synthesis and therefore muscle hypertrophy? Select all that apply.

A) Protein source
B) Protein quality
C) Timing of intake
D) Fat intake
E) Carbohydrate intake

Question 31

Which of the following most accurately describes the research regarding the type of protein that should be consumed following a resistance workout to promote muscle hypertrophy? Select all that apply.

A) Whey and soy (rapidly digested proteins) seem to promote muscle protein synthesis.
B) High-quality proteins containing all the essential amino acids produce the best effects.
C) Research is inconclusive regarding the best protein to promote hypertrophy.
D) Casein and milk (slowly digested proteins) seem to decrease muscle protein breakdown.
E) Individual amino acid supplementation provides the overall best hypertrophic effects.

Question 32

What are the major goals of recovery nutrition for power athletes? Select all that apply.

A) Replace glycogen
B) Replenish blood triglycerides
C) Resynthesize creatine
D) Protein repair and resynthesis
E) Elevate electrolyte levels

Question 33

Aerobic power generation is faster in the aerobic systems than in the anaerobic systems.

Question 34

Endurance athletes should avoid carbohydrates in the hour prior to exercise to avoid reactive hypoglycemia.

Question 35

A strength athlete who unintentionally loses weight during training is not eating sufficient calories to fuel optimal performance.

Question 36

Some research indicates that consumption of carbohydrates prior to high-volume resistance training may maintain glycogen stores and improve work capacity, but consumption during activity is not recommended.

Question 37

The speed at which adenosine triphosphate (ATP) is generated is referred to as _________________.

Question 38

Recovery nutrition strategies for strength athletes focus on carbohydrate intake to replenish ________ stores and protein intake to provide _____________ to support muscle hypertrophy.

Question 39

During intensive training, caloric needs for power athletes are extremely high. The typical male power athlete requires _______ kcal/kg, and the typical female athlete requires _______ kcal/kg.

Question 40

Explain what happens physiologically when an athlete "bonks" or "hits the wall."

Question 41

Explain the purpose of utilizing a periodized nutrition program and outline the continuum of energy and nutrient needs specific to each phase.

Question 42

Match the appropriate function for endurance athletes with micronutrients.

-Replaces electrolytes lost through sweating and assists in fluid retention

A) Vitamin B₁₂
B) Iron
C) Zinc
D) Magnesium
E) Vitamin E
F)Sodium

Question 43

Match the appropriate function for endurance athletes with micronutrients.

-Serves as a cofactor that is used in the conversion of food into energy

A) Vitamin B₁₂
B) Iron
C) Zinc
D) Magnesium
E) Vitamin E
F)Sodium

Question 44

Match the appropriate function for endurance athletes with micronutrients.

-Important for energy metabolism, cell growth, and tissue repair

A) Vitamin B₁₂
B) Iron
C) Zinc
D) Magnesium
E) Vitamin E
F)Sodium

Question 45

Match the appropriate function for endurance athletes with micronutrients.

-Reduces lipid peroxidation and decreases DNA damage

A) Vitamin B₁₂
B) Iron
C) Zinc
D) Magnesium
E) Vitamin E
F)Sodium

Question 46

Match the appropriate function for endurance athletes with micronutrients.

-Utilized in the conversion of glucose to glycogen

A) Vitamin B₁₂
B) Iron
C) Zinc
D) Magnesium
E) Vitamin E
F)Sodium