Deck 7: Nutrition Strategies for Optimal Athletic Performance

Question 1

What is the primary limiting factor in the breakdown and delivery of carbohydrate energy to working muscles?

A) The rate at which glucose is absorbed into portal circulation
B) The amount of salivary amylase present in the mouth
C) The intensity of exercise occurring at the same time as digestion
D) The presence of other nutrients in the gastrointestinal tract

Answer 1

The rate at which glucose is absorbed into portal circulation

Question 2

Under which of the following conditions could an athlete expect performance to begin to suffer if no additional glucose is ingested?

A) After 1 hour of moderate-intensity exercise (60% to 85% VO₂ max), when blood glucose levels dwindle.
B) After 1 to 3 hours of continuous moderate-intensity exercise (60% to 85% VO₂ max), when glycogen becomes depleted.
C) After 5 to 6 hours of continuous low-intensity exercise (50% to 60% VO₂ max), when blood glucose levels dwindle.
D) After 30 minutes of continuous high-intensity exercise (70% to 90% VO₂ max), when glycogen becomes depleted.

Answer 2

After 1 to 3 hours of continuous moderate-intensity exercise (60% to 85% VO₂ max), when glycogen becomes depleted.

Question 3

Besides enhancing performance, what other benefit can be associated with the consumption of food and drink that contain more than one type of carbohydrate?

A) Increased ability to burn fat for energy
B) Decreased reliance on anaerobic energy systems for endurance activities
C) Increased flexibility
D) Decreased incidence of gastrointestinal distress during exercise

Answer 3

Decreased incidence of gastrointestinal distress during exercise

Question 4

According to a review of the literature conducted by the Academy of Nutrition and Dietetics and the American College of Sports Medicine, what is the consensus of the research regarding carbohydrate loading?

A) Research indicates that carbohydrate loading is very effective for endurance athletes.
B) Research indicates that carbohydrate loading is no more effective than eating a well-balanced diet.
C) Research is inconclusive.
D) Research indicates that carbohydrate loading is effective in women but not in men.

Question 5

What side effects were noted with the classical method of carbohydrate loading?

A) Irritability and dizziness, which resulted in ineffective training sessions.
B) Increased weight gain, which resulted in feelings of heaviness in the extremities.
C) Gastrointestinal upset associated with carbohydrates constantly waiting to be digested.
D) Feelings of lethargy associated with increased caloric consumption.

Question 6

What benefit is associated with the consumption of protein immediately postexercise?

A) Repair and synthesis of muscle proteins
B) Decreased recovery time
C) Decreased time it takes for the body to return to resting levels
D) Improved endurance over time

Question 7

Based on normal intake values, which of the following statements applies to the majority of the population?

A) Most people need to limit fat to make room for additional protein.
B) Most people need to significantly increase their overall protein intake.
C) Most people consistently consume the recommended protein intake range.
D) Most people far exceed the recommended daily values for protein.

Question 8

You are traveling with a college men's soccer team that will be playing their conference rival at 7 p.m. What time should the coach feed the players their pre-event snack?

A) 10
B) Approximately 3 p.m., to allow for maximum digestion and absorption.
C) Approximately 5 p.m., to maximize glucose availability.
D) Approximately 6 p.m., to top-off glycogen stores.

Question 9

Which of the following would meet the recommendations for an immediate postexercise recovery snack?

A) Gummy bears
B) Sports drink
C) Chocolate milk
D) Banana

Question 10

What are the recommendations of the Academy of Nutrition and Dietetics (AND) for postexercise carbohydrate (CHO) consumption?

A) 1.5 g CHO/kg within 30 minutes, and then every 2 hours for 4 to 6 hours
B) 3 g CHO/kg within 1 hour, and then every hour for 4 to 6 hours
C) 1.5 g CHO/kg every 2 hours for 12 hours
D) 3 g CHO/kg every 6 hours for 24 hours

Question 11

In what way(s) does the body manage excess protein that is consumed in the diet and not needed for immediate use? Select all that apply.

A) Excreted as waste
B) Converted to glycogen
C) Converted to glucose through gluconeogenesis
D) Converted to adipose tissue
E) Stored in the bloodstream until it is needed

Question 12

In what way(s) do the nutrition requirements of an endurance athlete differ from that of the general population? Select all that apply.

A) Increased fluid requirements
B) Increased protein requirements
C) Decreased sodium requirement
D) Increased total energy consumption
E) Decreased fat consumption

Question 13

Which of the following adverse effects might be experienced by an athlete participating in a carbohydrate-loading program? Select all that apply.

A) Increased energy
B) Lethargy and frustration
C) Bloating
D) Increased risk of injury
E) Mood disturbances

Question 14

When first presented, what benefits were associated with "fat loading"? Select all that apply.

A) Increased endurance as fat carries more calories per gram than carbohydrates
B) Improved cardiovascular health due to the antioxidants found in good fats
C) Decreased gastrointestinal upset sometimes noted with carbohydrate loading
D) Carbohydrate sparing due to increased fat oxidation
E) Increased time to deplete glycogen due to reliance on fat for fuel

Question 15

Based on the research related to fat loading, what effects are noted from long-term exposure to a high-fat, low-carbohydrate diet? Select all that apply.

A) Greater mental effort is required on the part of the athlete.
B) Better fat utilization during exercise.
C) Some glycogen sparing.
D) Improved ability to recover.
E) Decreased total glycogen available.

Question 16

Which of the following are goals of the pre-exercise snack? Select all that apply.

A) Optimize glucose availability.
B) Maximize fat availability.
C) Maximize glycogen stores.
D) Provide fuel needed for performance.
E) Enhance recovery.

Question 17

Which of the following recommendations should be made to athletes regarding nutrition during exercise? Select all that apply.

A) Glucose-containing beverages or snacks should be consumed during events lasting longer than 60 minutes.
B) Thirty to 60 g of carbohydrates should be consumed for every hour of training.
C) Nutrition during exercise should focus on maintaining glucose levels.
D) Carbohydrate consumption should begin just after the initiation of the workout.
E) Carbohydrates should be consumed in small amounts every 15 to 20 minutes.

Question 18

What is/are the primary goal(s) of postexercise nutrition? Select all that apply.

A) Replenish fat stores.
B) Replenish glycogen stores.
C) Facilitate muscle repair.
D) Enhance flexibility.
E) Replenish antioxidants.

Question 19

Athletes participating in carbohydrate loading may note an increase in weight.

Question 20

Consumption of a high-carbohydrate product like a sports drink during exercise will not negate the benefits associated with consumption of a low-glycemic-index food prior to the exercise bout.

Question 21

Fat loading is just as effective as carbohydrate loading in increasing endurance and enhancing recovery.

Question 22

An average recreational athlete training every few days does not need an aggressive postexercise recovery nutrition plan as the body can adequately recover within 48 hours with normal nutritional practices.
Completion
Complete each statement.

Question 23

The body stores carbohydrates as _________ in the ______ and ______.

Question 24

Protein intake during exercise has not been shown to offer any additional performance benefit if sufficient amounts of ________ are consumed.

Question 25

Exercise lasting less than _______ can be adequately fueled by existing glucose and glycogen stores.

Question 26

Briefly describe the two phases of the carbohydrate-loading process.

Question 27

A recreational marathon runner wants to utilize carbohydrate loading in the week prior to running a marathon in order to maximize his glycogen storage capabilities. Outline a weeklong carbohydrate loading plan that this marathoner could follow.