Sport and Exercise Nutrition Exam Review

The metabolic responses to exercise of different intensities/durations form the basis for good sports nutrition advice.

5-7 g/kg/d

To provide energy for the body during exercise.

<p>Carbohydrate depletion is linked to the development of fatigue.</p> Signup and view all the answers

<p>To facilitate muscle growth, repair, and maintenance.</p> Signup and view all the answers

<p>The optimal protein intake range for athletes varies from 1.2-2.2 g/kg/d, depending on factors such as exercise intensity, duration, and individual needs.</p> Signup and view all the answers

<p>The primary goal is to ensure rapid glycogen repletion, and keto-adaptation helps by increasing the body's use of fat as fuel, with elevated blood ketone levels and tissue adaptations.</p> Signup and view all the answers

<p>Dehydration can negatively impact exercise performance, and practical strategies include ensuring adequate sodium and potassium intake, as well as staying hydrated before, during, and after exercise.</p> Signup and view all the answers

<p>Ingested amino acids play a distinct role in tissue health and remodeling, and exercise can stimulate muscle protein turnover, which can be influenced by protein intake and timing.</p> Signup and view all the answers

<p>Protein nutrition can optimize exercise-induced muscle anabolism and adaptation, and optimal protein intake for athletes depends on factors such as individual needs, exercise type, and training phase.</p> Signup and view all the answers

<p>Leucine is a key initiator of muscle anabolism, and adequate protein nutrition, including leucine-rich protein sources, is essential for promoting muscle growth and repair.</p> Signup and view all the answers

<p>Creatine supplementation can improve exercise performance by increasing muscle creatine levels, and recommended loading protocols include 20g/day for 5-6 days or 3-5g/day for 20-30 days.</p> Signup and view all the answers