40 Questions
What is the result of exercising for longer at a lower intensity compared to exercising at a higher intensity?
Equal or higher amounts of energy are burned at the lower intensity
Why is it best to tailor a nutrition program to the specific needs of an athlete?
Because athletes have different training schedules and goals
What is the purpose of determining an athlete's energy balance?
To plan their energy intake for activities
What is the recommended starting point for an athlete to determine their energy needs?
Determining their EER calculation
Why is it important to consider an athlete's preferred energy balance?
Because it varies by sport
What is a consideration when planning an athlete's energy intake?
Their preferred energy balance
What is the role of a dietician specializing in sports nutrition or a registered sports nutritionist?
To build an individualized nutrition plan
What is the purpose of Figure 11.8?
To summarize additional nutrient requirements for athletes
What is the primary strategy for reducing the risk of iron deficiency in athletes?
Increasing iron intake from food
Why are animal products advantageous for iron intake?
They do not contain phytates, oxalates, or tannins
What is the effect of exercise on the production of free radicals?
It increases the production of free radicals
What is the role of antioxidant activity in athletes?
To mitigate muscle damage and oxidative stress
What is the recommended approach to ensuring adequate antioxidant intake in athletes?
Eating a varied diet rich in whole foods
Which of the following micronutrients can contribute to antioxidant activity?
Vitamins E, C, provitamin A, selenium, zinc, sulfur, magnesium, and the B vitamins
Why may iron supplements be recommended as a second course of action?
They promote gastrointestinal distress
What is the advantage of consuming iron sources with vitamin C?
It increases iron absorption
What is a characteristic of milk-based protein that makes it a high-quality protein source following exercise?
It is easily digested and high in leucine
What is associated with consuming milk-based protein after resistance exercise?
Increased muscle strength
What occurs in the 30-40 minutes following exercise?
Both glucose transport into muscle cells and glycogen synthesis increase
What is recommended for an athlete with less than 8 hours of recovery time before their next bout of exercise?
A more aggressive carbohydrate refuelling protocol
How much carbohydrate is recommended to be consumed in the first hour following exercise for an athlete with less than 8 hours of recovery time?
1.2 g/kg body weight
What type of sources can be included to maximize glycogen recovery?
High-glycemic index sources
What is likely to occur when a meal that contains whole foods is consumed following exercise?
It will replace electrolyte losses
How can an athlete replenish fluids following exercise?
By consuming the appropriate amount of water lost
What is a condition in which caffeine's ergogenic effect is most pronounced?
When consumed in a state that does not include water
What is a potential negative impact of water-based caffeine sources on exercise performance?
Promoting gastrointestinal effects
What is a characteristic of caffeine that may seem counterintuitive?
It has no effect on fluid balance
What is the primary function of HMB in the body?
To decrease protein breakdown and increase protein synthesis
What is the potential benefit of HMB on athletic performance?
Decreasing recovery time
What is the recommended way to address a vitamin or mineral deficiency in an athlete?
Through a well-planned and varied diet
What is the name of the amino acid that is broken down to produce HMB?
Leucine
What is the organization that deemed HMB as safe for use at a range of ages?
International Society of Sports Nutrition
What is the primary focus of the International Society of Sports Nutrition position stand?
Nutrient timing and creatine supplementation
What is the outcome of a systematic review and meta-analysis on dietary supplement use by athletes?
A prevalence of supplement use around 50%
What is the primary goal of a nutrition program for an athlete?
To improve athletic performance
What is a potential benefit of community gardening for adults and children?
Improved health and well-being
What is the focus of a systematic review by Lachowycz and Jones?
The relationship between greenspace and obesity
What is the purpose of a systematic review protocol by Lovell et al?
To examine the health and well-being impacts of community gardening
What is a finding of a systematic review and meta-analysis on dietary supplement use by athletes?
The prevalence of dietary supplement use is around 50%
What is the focus of a position stand by the International Society of Sports Nutrition?
Nutrient timing and creatine supplementation in exercise, sport, and medicine
Study Notes
Post-Exercise Nutrition
- Milk-based protein is a high-quality protein source recommended after exercise due to its easy digestion, electrolyte and carbohydrate content, and high levels of branched-chain amino acid leucine.
- Consuming milk-based protein after resistance exercise has been shown to increase muscle strength beyond that achieved with other protein sources.
- In the 30-40 minutes following exercise, glucose transport into muscle cells and glycogen synthesis increase, making it an ideal time to consume a post-exercise meal with whole sources of carbohydrates.
Carbohydrate Refueling
- If an athlete has less than 8 hours of recovery time before their next exercise bout, a more aggressive carbohydrate refueling protocol is recommended, involving 1.2g/kg body weight of carbohydrates for the first hour after exercise.
- Sources with a high glycemic index can be included to maximize glycogen recovery.
Hydration and Electrolytes
- Consuming a meal with whole foods after exercise can help replace electrolyte losses.
- To replenish fluids, any post-exercise drop in body weight should be addressed by consuming the appropriate amount of water lost.
Caffeine and Ergogenic Aids
- Caffeine's ergogenic effect is most pronounced when consumed without water, and water-based caffeine sources like coffee and tea may promote gastrointestinal effects that negatively impact exercise performance.
- Despite being a diuretic, caffeine has not been found to negatively impact fluid balance during exercise.
Hydroxymethylbutyrate (HMB)
- HMB is a compound produced by the breakdown of the essential amino acid leucine, which has been shown to decrease protein breakdown and increase protein synthesis.
- HMB may improve recovery by decreasing muscular damage, and is considered safe for use at a range of ages.
Individualized Nutrition Planning
- Athletes vary in age, gender, and size, and have different training schedules and goals, making it best to tailor a nutrition program to their specific needs.
- A dietician specializing in sports nutrition or a registered sports nutritionist can be consulted to build an individualized plan.
General Considerations for Athletes
- Sufficient energy intake is required to fuel activities, but athletes may also need to consider their preferred energy balance.
- Adequate iron status is essential to support performance and health, and increasing iron intake from food is the primary strategy for reducing the risk of iron deficiency in athletes.
Antioxidants and Free Radicals
- Exercise increases the production of free radicals, which can oxidize and damage muscles and impair their function.
- Antioxidant activity can mitigate this damage, and ensuring adequate antioxidant intake from foods is recommended.
- A varied diet rich in whole foods can supply antioxidants, including vitamins E, C, provitamin A, selenium, zinc, sulfur, magnesium, and the B vitamins.
Test your knowledge on how exercise intensity and duration affect energy burn and caloric deficit. Learn about tailoring nutrition programs to meet the specific needs of athletes.
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