Nutrition for Athletes: Protein and Lipid Requirements

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What is the primary fuel source for activities lasting more than 20 minutes?

Micronutrients

Protein

Lipids (correct)

Carbohydrates

What is the recommended daily protein intake for athletes in grams per kilogram of body weight?

2.5-3.0 g/kg/day

3.5-4.0 g/kg/day

0.8 g/kg/day

1.2-2.0 g/kg/day (correct)

What can happen if an athlete's fat intake falls below 20% of their daily calories?

Enhanced carbohydrate metabolism

Improved athletic performance

Increased muscle mass

Impaired bioavailability of fat-soluble vitamins (correct)

Why is it important for athletes to have an adequate supply of calcium and vitamin D?

To support bone health Signup and view all the answers

What can compromise athletic performance and recovery?

Micronutrient deficiencies Signup and view all the answers

Why is it recommended for athletes to consume high-quality dietary protein?

To facilitate the repair and growth of body proteins Signup and view all the answers

What can happen if an athlete consumes too much lipid in their diet?

Displacement of carbohydrates in the diet Signup and view all the answers

What is the recommended daily protein intake for non-athletes in grams per kilogram of body weight?

0.8 g/kg/day Signup and view all the answers

What is unique about milk-based protein compared to other protein sources?

It is especially high in the branched-chain amino acid leucine Signup and view all the answers

What is the benefit of consuming milk-based protein after resistance exercise?

It is associated with increases in muscle strength Signup and view all the answers

What happens to glucose transport into muscle cells and glycogen synthesis in the 30-40 minutes following exercise?

They increase Signup and view all the answers

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 Signup and view all the answers

What is the purpose of consuming sources with a high glycemic index after exercise?

To maximize glycogen recovery Signup and view all the answers

What is likely to happen if an athlete consumes a meal that contains whole foods following exercise?

It will replace electrolyte losses Signup and view all the answers

How should an athlete address a post-exercise drop in body weight?

By consuming the appropriate amount of water lost Signup and view all the answers

What is the benefit of consuming whole sources of carbohydrate after exercise?

It promotes glycogen synthesis Signup and view all the answers

What is the primary purpose of taking ergogenic aids?

To improve output, muscular gains, and/or recovery Signup and view all the answers

Why is it recommended to consult a sports nutritionist or dietician before consuming ergogenic aids?

To minimize the potential for negative side effects Signup and view all the answers

What is the primary benefit of creatine supplements for athletes?

Boosted levels of creatine in muscles for anaerobic activities Signup and view all the answers

What type of activities are creatine supplements most beneficial for?

High-intensity activities performed in short intervals Signup and view all the answers

What is the recommended dosage of creatine monophosphate for filling creatine stores?

5 g four times per day for five to seven days Signup and view all the answers

What is the potential benefit of creatine supplements for muscle mass?

Enhancing muscle mass Signup and view all the answers

What is the recommended maintenance dosage of creatine monophosphate after filling creatine stores?

3-5 g per day Signup and view all the answers

What is the benefit of creatine supplements for exercise recovery?

Enhancing exercise recovery Signup and view all the answers

What is the primary source of fuel for aerobic metabolism during exercise?

Lipid and glucose Signup and view all the answers

What is the recommended daily intake of moderate- to vigorous-intensity activity for promoting health?

150 min Signup and view all the answers

What is the focus of a healthy pre-exercise meal?

Providing enough fluids and carbohydrates Signup and view all the answers

What is the purpose of consuming protein after exercise?

To promote muscle growth and recovery Signup and view all the answers

What is the recommended duration of each bout of moderate- to vigorous-intensity activity?

At least 10 min Signup and view all the answers

Which of the following is NOT a primary fuel for exercise?

Electrolytes Signup and view all the answers

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 Signup and view all the answers

What is the purpose of consuming carbohydrates during exercise for longer durations?

To refill glycogen stores Signup and view all the answers

What is the outcome of vitamin D supplementation on physical performance in athletes?

It improves serum 25-hydroxyvitamin D concentrations and physical performance Signup and view all the answers

What is the prevalence of vitamin D inadequacy in athletes?

Around 50% Signup and view all the answers

What is the recommended food guideline for First Nations communities?

Healthy Food Guidelines for First Nations Communities Signup and view all the answers

What is the primary purpose of branched-chain amino acids supplementation in athletes?

To alleviate skeletal muscle damage Signup and view all the answers

What is a potential side effect of creatine supplementation in athletes?

Side effects such as muscle cramps and diarrhea Signup and view all the answers

What is the position of the International Society of Sports Nutrition on caffeine and performance?

Caffeine can improve athletic performance Signup and view all the answers

What is the recommended daily intake of protein for athletes in grams per kilogram of body weight?

1.5-2.5 g/kg Signup and view all the answers

What is the primary purpose of vitamin D supplementation in athletes?

To improve bone health Signup and view all the answers