Endurance Sports Nutrition Quiz

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Questions and Answers

What is the primary energy system utilized during endurance exercise?

Phosphagen system

Lactic acid system

Anaerobic system

Aerobic system (correct)

How many grams of carbohydrates should an endurance athlete consume per hour during exercise?

30 to 60 grams (correct)

25 to 35 grams

40 to 50 grams

10 to 20 grams

What percentage of total daily calories should carbohydrates represent for endurance athletes?

50-65% (correct)

30-40%

40-50%

70-80%

What should endurance athletes do in the week leading up to an event?

Taper training and increase carbohydrate intake Signup and view all the answers

What is the caloric intake recommendation immediately after exercise?

200-300 calories Signup and view all the answers

What happens when the liver and muscles are depleted of glycogen during endurance activities?

Extreme fatigue Signup and view all the answers

What is the recommended carbohydrate intake per kilogram of body weight for ultra-endurance athletes exercising less than 5 hours per day?

8 to 12 g/kg Signup and view all the answers

What is an important consideration for carbohydrate ingestion prior to competition?

Time should be allowed for digestion and absorption Signup and view all the answers

What is a potential risk associated with high-fat diets?

Increased risk for cardiovascular disease Signup and view all the answers

Why is fat consumption recommended against immediately prior to and during exercise?

It slows digestion and may cause gastrointestinal upset Signup and view all the answers

Which vitamins are particularly of concern for endurance athletes?

B complex, C, and E Signup and view all the answers

What should athletes focus on for recovery after exercise?

Maximizing carbohydrate and protein intake Signup and view all the answers

What is one important factor to consider when planning meals for endurance events?

Length of the event Signup and view all the answers

What is the recommended carbohydrate intake for athletes in the 1 to 4 hours prior to exercise?

1 to 4 g per kilogram body weight Signup and view all the answers

What is the primary goal of carbohydrate ingestion during competition?

To provide energy and maintain blood glucose levels Signup and view all the answers

After exercise, what is the recommended carbohydrate intake to recover glycogen stores?

1.0 to 1.2 g per kilogram body weight per hour Signup and view all the answers

What is the recommended protein intake for endurance athletes per day?

1.2 to 2.0 g per kilogram body weight Signup and view all the answers

What is a potential benefit of protein intake 2 to 4 hours before competition?

Appetite satiation and provision of BCAAs Signup and view all the answers

What is the recommended protein intake immediately following endurance exercise?

15 to 25 grams Signup and view all the answers

What is the recommended percentage of total calories that should come from fats for endurance athletes?

20–35% Signup and view all the answers

What role do fats serve for endurance athletes?

As a source of energy Signup and view all the answers

Study Notes

Endurance and Ultra-Endurance Athletes

Endurance is the ability to repeatedly contract muscles without fatigue. It's usually measured by the maximum number of repetitions performed in a minute.
Cardiovascular endurance is the heart and blood vessels' ability to deliver oxygen and nutrients to working muscles. It's typically measured using a maximal treadmill test.

Energy Systems During Endurance

The primary energy system for endurance exercise is aerobic.
Different activities utilize different percentages of anaerobic and aerobic systems (e.g., marathon - predominantly aerobic, 100m dash - predominantly anaerobic).
The phosphagen and anaerobic systems are used in high-intensity but short-duration activities.

Nutritional Concerns for Endurance Athletes

Endurance athletes require a large calorie expenditure for training.
Caloric intake must be sufficient to meet daily energy expenditure.

Estimating Total Daily Energy Expenditure

Formulas are provided for calculating resting energy expenditure (REE) based on gender and age.
REE values are necessary for determining individual caloric requirements.

Caloric Intake During Exercise

Matching caloric intake with expenditure is often challenging in endurance athletes.
Carb intake of 30-60 grams hourly and fluid needs are crucial considerations.
Sports drinks (6-8% CHO) are suitable.

Caloric Intake After Exercise

A 200- to 300-calorie snack immediately after exercise is recommended, for example, 1/2 sandwich, milk, and 100% juice.
A larger meal is needed within one to two hours following exercise.

Carbohydrates and Endurance Performance

Muscle glycogen stores deplete during exercise, leading to fatigue.
Liver glycogen converts to glucose, which is used by muscles.

Carbohydrate Requirements

Endurance athletes need 6-10 g/kg of body weight per day for 1-3 hours of exercise.
Ultra-endurance athletes (4-5+ hours) need 8-12 g/kg.
Carbohydrates should comprise 50-65% of total daily calories.

Carbohydrate Loading

Taper training 6-7 days before an event is recommended for carbohydrate loading.
Gradually increase carbohydrate intake (65-70% of total calories) before an event.
Juices and smoothies can provide carbs effectively.
Calories, fiber, and fat consumption should be reduced as carbohydrate intake increases.

Carbohydrate Ingestion Prior to Competition

Athletes should plan carbohydrate intake in advance, allowing time for digestion and absorption. The longer the time between carbohydrate intake and competition the larger the amount consumed before hand.
Athlete should experiment with times, amounts of carbohydrates, and food sources to find what works best.
Recommend 1–4 g carbohydrates per kilogram of body weight 1-4 hours before exercise.

Carbohydrate Ingestion During Competition

The goal is to supply energy and maintain blood glucose levels.
Athletes need 30 to 60 grams of carbohydrates per hour.
Tolerance and preference can be between 30 and 90 g per hour.
Sports drinks (6-8% CHO), energy bars, gels, and food can be used.

Carbohydrate Ingestion After Competition

The goal is to facilitate rapid glycogen replenishment.
Consume 1.0 to 1.2 g carbohydrate per kilogram of body weight every hour for 4 hours after exercise.
Whole foods, juices, and low-fat dairy are suitable options.

Protein Needs for Endurance Athletes

Protein isn't a major energy source but high energy expenditure can lead to increased protein utilization.
Protein is primarily needed for tissue repair and muscle adaptation.
Current recommendation is 1.2 to 2.0 g of protein per kilogram of body weight per day. This is related to training intensity and duration.

Daily Protein Intake Recommendations

Protein needs vary by the intensity and duration of exercise. Recreational athletes (10-12 hours/week) should aim for 1.2-1.4, competitive athletes (12-20 hours/week) 1.4-1.7 and elite athletes (20+ hours/week) 1.7 - 2.0 g protein per kg body weight.

Protein Intake Before Competition

Research on protein intake before competition is ongoing.
Protein intake 2 to 4 hours prior may provide benefits, such as appetite satiation and provision of branched-chain amino acids (BCAAs).
Excessive protein intake is to be avoided.

Protein Intake During Competition

Research on protein intake during competition is also ongoing.
Protein intake may boost BCAAS and prevent central fatigue, especially relevant for ultra-endurance events.
Meat jerky, trail mix, mixed nuts, and peanut butter are examples of food sources.

Protein Intake After Competition

Carbohydrate intake is the most important nutrient.
Combining carbohydrate with protein may enhance insulin activity to accelerate recovery.
Recommend approximately 15 - 25 grams of protein (0.25 to 0.30 g per kilogram body weight) immediately after exercise.

Fat Needs for Endurance Athletes

Fats are a source of energy, but the intensity of activity affects utilization.
Recommended intake is 20-35% of total calories.
High-fat diets or fat loading are questionable and warrant more research.
Potential risks of high fat diets include slow digestion/gastric upset, flavor fatigue, and increased risk for cardiovascular disease.

Fat Consumption Before/During Exercise

Slow digestion/absorption is a concern, with potential for gastrointestinal upset.
Research on medium-chain triglycerides (MCTs) isn't conclusive.
Fat consumption isn't recommended.

Fat Consumption After Exercise

Dietary concerns should focus on carbohydrate and protein needs, as fat stores are unlikely to be depleted.
Fats can slow digestion, which may lengthen recovery time.
Small amounts of fat can provide flavor and satiety.

Vitamin and Mineral Needs

Increased energy demands and sweating necessitate attention to specific vitamins and minerals. Athletes should focus on adequate intake rather than supplementation.
Vitamins of concern: B complex, C, E. Minerals of concern: iron (Fe), calcium (Ca), sodium (Na), potassium (K).

Fluid Needs

Fluid loss is a concern for endurance athletes.
Hydration is critical for safety and performance.
Athletes should monitor fluid needs by performing sweat trials and monitoring training-induced weight changes.
Practice hydration strategies before, during, and after training.

Meal Planning

Consider the length of the event, feasibility of eating, refrigeration/heating and space for storage and transport.
Athletes should practice nutrition plans in training.

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Description

Test your knowledge on nutrition specifically tailored for endurance athletes. This quiz covers essential topics like carbohydrate intake, energy systems, and recovery strategies vital for improving performance. Perfect for athletes looking to optimize their diet for endurance events.