Nutrition for Athletes: Protein and Lipid Requirements
40 Questions
0 Views

Nutrition for Athletes: Protein and Lipid Requirements

Created by
@StableWombat

Podcast Beta

Play an AI-generated podcast conversation about this lesson

Questions and Answers

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?

    <p>To support bone health</p> Signup and view all the answers

    What can compromise athletic performance and recovery?

    <p>Micronutrient deficiencies</p> Signup and view all the answers

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

    <p>To facilitate the repair and growth of body proteins</p> Signup and view all the answers

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

    <p>Displacement of carbohydrates in the diet</p> Signup and view all the answers

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

    <p>0.8 g/kg/day</p> Signup and view all the answers

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

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

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

    <p>It is associated with increases in muscle strength</p> Signup and view all the answers

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

    <p>They increase</p> 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?

    <p>1.2 g/kg body weight</p> Signup and view all the answers

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

    <p>To maximize glycogen recovery</p> Signup and view all the answers

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

    <p>It will replace electrolyte losses</p> Signup and view all the answers

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

    <p>By consuming the appropriate amount of water lost</p> Signup and view all the answers

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

    <p>It promotes glycogen synthesis</p> Signup and view all the answers

    What is the primary purpose of taking ergogenic aids?

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

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

    <p>To minimize the potential for negative side effects</p> Signup and view all the answers

    What is the primary benefit of creatine supplements for athletes?

    <p>Boosted levels of creatine in muscles for anaerobic activities</p> Signup and view all the answers

    What type of activities are creatine supplements most beneficial for?

    <p>High-intensity activities performed in short intervals</p> Signup and view all the answers

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

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

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

    <p>Enhancing muscle mass</p> Signup and view all the answers

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

    <p>3-5 g per day</p> Signup and view all the answers

    What is the benefit of creatine supplements for exercise recovery?

    <p>Enhancing exercise recovery</p> Signup and view all the answers

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

    <p>Lipid and glucose</p> Signup and view all the answers

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

    <p>150 min</p> Signup and view all the answers

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

    <p>Providing enough fluids and carbohydrates</p> Signup and view all the answers

    What is the purpose of consuming protein after exercise?

    <p>To promote muscle growth and recovery</p> Signup and view all the answers

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

    <p>At least 10 min</p> Signup and view all the answers

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

    <p>Electrolytes</p> Signup and view all the answers

    Who should consult a certified sports nutritionist or sports dietitian to create an individualized nutrition plan?

    <p>Athletes who participate in higher levels of physical activity</p> Signup and view all the answers

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

    <p>To refill glycogen stores</p> Signup and view all the answers

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

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

    What is the prevalence of vitamin D inadequacy in athletes?

    <p>Around 50%</p> Signup and view all the answers

    What is the recommended food guideline for First Nations communities?

    <p>Healthy Food Guidelines for First Nations Communities</p> Signup and view all the answers

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

    <p>To alleviate skeletal muscle damage</p> Signup and view all the answers

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

    <p>Side effects such as muscle cramps and diarrhea</p> Signup and view all the answers

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

    <p>Caffeine can improve athletic performance</p> Signup and view all the answers

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

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

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

    <p>To improve bone health</p> Signup and view all the answers

    More Like This

    Use Quizgecko on...
    Browser
    Open
    Browser
    Browser