Sports Nutrition and Exercise Intensity
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Questions and Answers

What is a consequence of low energy availability in an athlete?

  • Improved mental focus
  • Impaired bodily functions and performances (correct)
  • Enhanced athletic performance
  • Increased muscle mass

    • Where is endogenous carbohydrate stored?

  • In the blood
  • Only in the muscle
  • In both the muscle and liver (correct)
  • Only in the liver

    • What is the maximum rate of exogenous carbohydrate oxidation during exercise?

  • 1.8g/min (correct)
  • 2.0g/min
  • 1.2g/min
  • 1.5g/min

    • What form of carbohydrate is most ergogenic during endurance exercise?

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

    What is the recommended rate of carbohydrate consumption during prolonged exercise?

    <p>60-90g/hr</p> Signup and view all the answers

    What strategy can facilitate low muscle glycogen availability during an endurance training session?

    <p>All of the above</p> Signup and view all the answers

    At what percentage of VO2max does the maximal rate of fat oxidation occur?

    <p>46-65%</p> Signup and view all the answers

    What is a benefit of consuming multiple sources of carbohydrate during exercise?

    <p>Increased energy absorption</p> Signup and view all the answers

    What is the primary purpose of carbohydrate consumption in an athlete's pre-event meal?

    <p>To top up muscle glycogen</p> Signup and view all the answers

    What percentage of VO2 max is associated with maximal fat oxidation during exercise?

    <p>45-65% VO2 max</p> Signup and view all the answers

    What is the outcome of each cycle of beta-oxidation in ATP production?

    <p>One acetyl-CoA, one FADH, and one NADH</p> Signup and view all the answers

    What is the primary mechanism of fatty acid mobilization from adipose tissue during exercise?

    <p>Hormone-sensitive lipase activation</p> Signup and view all the answers

    Why is it important to consume a meal low in fibre before an athletic event?

    <p>To reduce gastrointestinal discomfort</p> Signup and view all the answers

    What is the primary role of sodium in an athlete's pre-event meal?

    <p>To assist with fluid retention</p> Signup and view all the answers

    What is the maximum rate of exogenous carbohydrate oxidation during exercise?

    <p>1.0g/min</p> Signup and view all the answers

    Why is it important for athletes to periodize their energy intake?

    <p>To meet variable energy requirements associated with fluctuating training demands</p> Signup and view all the answers

    What is the consequence of consuming excessive fluid for athletes?

    <p>Weight gain, bladder and GI discomfort</p> Signup and view all the answers

    How long can endogenous carbohydrate fuel high intensity endurance exercise?

    <p>2-3 hours</p> Signup and view all the answers

    What is the purpose of managing fluid intake for athletes?

    <p>To prevent over-hydration</p> Signup and view all the answers

    Why is it important for athletes to consume carbohydrates during exercise?

    <p>To provide energy during exercise</p> Signup and view all the answers

    What is the source of energy for working muscles during exercise?

    <p>Muscle glycogen</p> Signup and view all the answers

    How do athletes determine their vitamin requirements?

    <p>By using nutrient reference values as a starting point</p> Signup and view all the answers

    Study Notes

    Pre-Event Meal Characteristics

    • Optimal pre-event meal for an athlete should contain 1-4g/kg of carbohydrates to top up muscle glycogen.
    • It should be high in sodium to assist with fluid retention and low in fiber for gastrointestinal comfort.

    Intensity of Exercise for Maximal Fat Oxidation

    • Fat oxidation occurs at an intensity of 45-65% VO2 max, but there is significant individual variation.

    ATP Production from Beta-Oxidation

    • Fatty acetyl-CoA molecules pass through a sequence of four enzymatically catalyzed reactions in one cycle of beta-oxidation.
    • Each cycle produces one acetyl-CoA, one FADH, and one NADH.
    • Acetyl-CoA enters the Krebs cycle to generate ATP, while FADH and NADH enter the electron transport chain to generate ATP.

    Fatty Acid Mobilization from Adipose Tissue

    • Fatty acids are mobilized from adipose tissue during exercise.

    Low Energy Availability

    • An athlete with low energy availability may have impaired bodily functions and impaired performances across any timeframe.

    Endogenous and Exogenous CHO Use During Exercise

    • Endogenous carbohydrate is stored in the muscle and liver.
    • Glycogen stored in the muscle can be used directly for energy during exercise.
    • Liver glycogen must be converted to glucose and then transported in the blood to the working muscles for use during exercise.
    • Endogenous carbohydrate can fuel high-intensity endurance exercise for around 2-3 hours before stores become depleted.
    • Exogenous carbohydrate can be used to provide energy during exercise when ingested in solid, liquid, or gel forms.
    • The maximal rate of exogenous carbohydrate oxidation during exercise is approximately 1.8g/min.

    Ergogenic Forms of CHO During Endurance Exercise

    • Gel is the most ergogenic form during endurance exercise.

    Carbohydrate Consumption During Prolonged Exercise

    • 60-90g/hr of CHO should be ingested during prolonged exercise lasting 2-3 hours or more.
    • These should come from multiple sources of CHO (e.g., mix of glucose and fructose).

    Strategies for Low Muscle Glycogen Availability

    • Training twice a day, training after an overnight fast, and consuming a low carbohydrate diet can facilitate low muscle glycogen availability during an endurance training session.

    Maximal Rate of Fat Oxidation

    • The maximal rate of fat oxidation occurs at approximately 46-65% of VO2max.

    Energy Intake and Training Demands

    • Energy intake should not be static and will ideally change on a daily basis to meet variable energy requirements associated with fluctuating training demands.

    Fluid Intake and Over-Hydration

    • Athletes should manage their fluid intake cautiously to prevent over-hydration if they are competing in cooler environments, slower to finish a race or event, have a smaller body size, and knowingly have many opportunities or access to drink during the event.

    Vitamin Requirements for Athletes

    • Nutrient reference values for vitamin requirements are used as a starting point for athletes, but there are no definitive recommendations established.

    Excessive Fluid Consumption and Performance

    • Athletes who consume excessive fluid to their requirements are more likely to experience a weight increase, bladder and GI discomfort, which may be detrimental to performance.

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    Nutrition and exercise- exam.docx

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    Quiz on optimal pre-event meal for athletes and exercise intensity for maximal fat oxidation.

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