40 Questions
What is the primary fuel source for activities lasting more than 20 minutes?
Lipids
What is the recommended daily protein intake for athletes in grams per kilogram of body weight?
1.2-2.0 g/kg/day
What can happen if an athlete's fat intake falls below 20% of their daily calories?
Impaired bioavailability of fat-soluble vitamins
Why is it important for athletes to have an adequate supply of calcium and vitamin D?
To support bone health
What can compromise athletic performance and recovery?
Micronutrient deficiencies
Why is it recommended for athletes to consume high-quality dietary protein?
To facilitate the repair and growth of body proteins
What can happen if an athlete consumes too much lipid in their diet?
Displacement of carbohydrates in the diet
What is the recommended daily protein intake for non-athletes in grams per kilogram of body weight?
0.8 g/kg/day
What is unique about milk-based protein compared to other protein sources?
It is especially high in the branched-chain amino acid leucine
What is the benefit of consuming milk-based protein after resistance exercise?
It is associated with increases in muscle strength
What happens to glucose transport into muscle cells and glycogen synthesis in the 30-40 minutes following exercise?
They increase
What is the recommended amount of carbohydrate to consume in the first hour following exercise if an athlete has less than 8 hours of recovery time?
1.2 g/kg body weight
What is the purpose of consuming sources with a high glycemic index after exercise?
To maximize glycogen recovery
What is likely to happen if an athlete consumes a meal that contains whole foods following exercise?
It will replace electrolyte losses
How should an athlete address a post-exercise drop in body weight?
By consuming the appropriate amount of water lost
What is the benefit of consuming whole sources of carbohydrate after exercise?
It promotes glycogen synthesis
What is the primary purpose of taking ergogenic aids?
To improve output, muscular gains, and/or recovery
Why is it recommended to consult a sports nutritionist or dietician before consuming ergogenic aids?
To minimize the potential for negative side effects
What is the primary benefit of creatine supplements for athletes?
Boosted levels of creatine in muscles for anaerobic activities
What type of activities are creatine supplements most beneficial for?
High-intensity activities performed in short intervals
What is the recommended dosage of creatine monophosphate for filling creatine stores?
5 g four times per day for five to seven days
What is the potential benefit of creatine supplements for muscle mass?
Enhancing muscle mass
What is the recommended maintenance dosage of creatine monophosphate after filling creatine stores?
3-5 g per day
What is the benefit of creatine supplements for exercise recovery?
Enhancing exercise recovery
What is the primary source of fuel for aerobic metabolism during exercise?
Lipid and glucose
What is the recommended daily intake of moderate- to vigorous-intensity activity for promoting health?
150 min
What is the focus of a healthy pre-exercise meal?
Providing enough fluids and carbohydrates
What is the purpose of consuming protein after exercise?
To promote muscle growth and recovery
What is the recommended duration of each bout of moderate- to vigorous-intensity activity?
At least 10 min
Which of the following is NOT a primary fuel for exercise?
Electrolytes
Who should consult a certified sports nutritionist or sports dietitian to create an individualized nutrition plan?
Athletes who participate in higher levels of physical activity
What is the purpose of consuming carbohydrates during exercise for longer durations?
To refill glycogen stores
What is the outcome of vitamin D supplementation on physical performance in athletes?
It improves serum 25-hydroxyvitamin D concentrations and physical performance
What is the prevalence of vitamin D inadequacy in athletes?
Around 50%
What is the recommended food guideline for First Nations communities?
Healthy Food Guidelines for First Nations Communities
What is the primary purpose of branched-chain amino acids supplementation in athletes?
To alleviate skeletal muscle damage
What is a potential side effect of creatine supplementation in athletes?
Side effects such as muscle cramps and diarrhea
What is the position of the International Society of Sports Nutrition on caffeine and performance?
Caffeine can improve athletic performance
What is the recommended daily intake of protein for athletes in grams per kilogram of body weight?
1.5-2.5 g/kg
What is the primary purpose of vitamin D supplementation in athletes?
To improve bone health
Learn about the protein and lipid requirements for athletes, including the recommended daily intake and how it varies depending on training duration and intensity. Discover the importance of high-quality dietary protein and lipids as fuel sources for athletic activities.
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