Intro to Sports Nutrition

Question 1

Ergogenic aid

Answer 1

Ingested to improve performance

Question 2

Supplement

Answer 2

Dietary product for deficiency

Question 3

Stages of nutrition

Answer 3

1) ingestion
2) digestion
3) absorption
4) circulation
5) assimilation
6) elimination

Question 4

Nutrient

Answer 4

Substance that provides nourishment/ maintain homeostasis

Question 5

Energy yielding nutrients

Answer 5

Carbs, protein, fat

alcohol energy yielding but non-nutrient

Question 6

Non energy yielding nutrients

Answer 6

No calories but essential: water, minerals, vitamins

Question 7

Macro nutrients

Answer 7

C, f, p

Consumed in greater quantities to maintain deficiency and optimal function

Question 8

Micro nutrients

Answer 8

Smaller quantities:

Vitamins and minerals

Question 9

Fitness v sports nutrition

Answer 9

Fitness: focus on optimized nutrient timing and quantities for aesthetics or single day events

Sports: ensure adequate energy intake to delay fatigue while providing proper nutrient density for performance, recovery, and necessary body fat

Question 10

Catabolism

Answer 10

Metabolic activity- breakdown tissue / energy reserve

i.e. Storage fat loss due to high caloric expenditure

Question 11

Anabolism

Answer 11

Metabolic activity- building tissue / energy reserve

Protein synthesis for muscle growth

Question 12

Three goals of sports nutrition

Answer 12

1) adequate energy for work / recovery
2) ensuring nutrient balance supports cellular demands for growth, maintenance, repair
3) adequate support for efficient metabolic and immune function

Question 13

Fitness v athletes

Answer 13

Fitness 1500 - 2500 calories/week

Competitive Athlete- can burn > 1000 cal in a single day

Question 14

Diet must match

Answer 14

1- metabolic demand of training

2- optimize revovery

Question 15

Nutrition success

Answer 15

Adequate energy intake

Question 16

Protein and carbs should be determined by:

Answer 16

Grams / kg body weight

Better than % of total intake to best address specific needs

Question 17

Most common macro inadequacy

Answer 17

Insufficient carbs

Question 18

Hyponatremia

Answer 18

Dangerous condition associated with abnormally low blood sodium

< 135 mmol/L

Question 19

Factors that impact nutrition

Answer 19

1-genetics
2-disease/ medical condition 
3-deficiencies 
4-current daily behavior 
5-activity status
6-disordered eating patterns

Question 20

Sport athletes average energy intake

Answer 20

Men-2,561 - 2,984 kcal/day

Women- 1,997 - 2,457

Question 21

Future hot topics in sports nutrition science

Answer 21

1-precision nutrition concept
2-specialized supplement 
3-newly engineered processed foods
4-phytochemicals
5-diet-microbiota (gut bacteria) interactions

Question 22

Phytochemicals

Answer 22

Active compounds from plants shown to give health benefit (but not essential or linked to deficiency)

Question 23

Precision nutrition

Answer 23

1 anthropometry
2 resting metabolic rate
3 metabolic homeostasis
4 biochemical info
5 medical conditions
6 current deficiencies
7 caloric demands
8 energy systems used
9 recovery
10 demographics
11 socioeconomic level
12 daily behaviors