Exam #2: Sports Nutrition

Question 1

How do the macro-nutrient requirements of athletes change?

Answer 1

May need more overall calories and more protein

Question 2

Why do the carbohydrate needs of athletes increase?

Answer 2

• The higher the athlete is working in the anaerobic zone, the glycogen and carbohydrates expended
• These need to be replaced for optimal performance

Question 3

What are the carbohydrate needs of athletes?

Answer 3

5-7 g/kg/day for moderate exercise ( 1hr/day)

Note that these needs increase as activity level increases*

Question 4

What are the protein needs of athletes?

Answer 4

1.2-1.7 g/kg/day

Question 5

How much protein is recommended for maximal muscle growth?

Answer 5

20-30g after training and Q 4hrs while awake

Question 6

What is recommended for post-workout nutrition?

Answer 6

Chocolate milk has an ideal carbohydrate: protein ratio and should be consumed within 2 hours post exercise

Question 7

What are the fat needs for athletes?

Answer 7

• 20-35% of total energy intake per day

- Higher activity necessitates more fat

Question 8

What are the recommendations form the ADA for pre-performance hydration?

Answer 8

• 16 oz. 2 hours prior
• 8-16 oz. 15 min prior
• 6-12 oz. q15 min. during

Question 9

How much water should you drink after exercise?

Answer 9

24 ounces per lb. lost

Question 10

How many ounces are in a “cup” of water?

Answer 10

8

Question 11

What are some of the causes of urine discoloration aside from dehydration?

Answer 11

• Ketosis
• Rhabdomyolysis
• B vitamin supplementation

Question 12

What are the supplement recommendations for athletes?

Answer 12

1) Food first

2) Recommend a vitamin or supplement only with an OBJECTIVE indication

Question 13

What are the recommendations regarding creatine?

Answer 13

• No long-term data on safety
• Studies have shown increase in anaerobic work capacity

Routine use with athletes is not recommended b/c of limited studies on safety*

Question 14

What are the calcium needs of athletes from 9-18? 19?

Answer 14

• 1300mg per day 9-18
• 1,000mg per day at 19

Requirements decrease with age.

Question 15

What is the recommendation for female athletes with amenorrhea?

Answer 15

1500mg/day Ca++

**Note that men who are significantly underweight and with decreased testosterone may be recommended to supplement in this manner as well.*

Question 16

What are the vitamin D recommendations for athletes?

Answer 16

• 20 ng/mL blood level of 25-hydroxyvitamin D

- Athletes may have higher needs to promote immune function and reduce exercise-related inflammation

Question 17

How do the daily recommendations for iron intake vary among men and women?

Answer 17

Female need is much higher than male

This difference is due to menses*

Question 18

What value is important for evaluating iron status in athletes? What is normal?

Answer 18

Serum Ferritin i.e. free iron in the blood

12-300 ng/mL men
12-150 ng/mL women

Most D1 track and cross country teams start to supplement at ~40.*

Question 19

What is the interaction between Ca++ and iron?

Answer 19

Ca++ prevents iron absorption

Question 20

What enhances iron absorption?

Answer 20

Vitamin C

Question 21

What do you need to ingest to get the heme-iron?

Answer 21

Animal sources of iron

Question 22

What vitamin is essential to proper immune function?

Answer 22

Vitamin D

Question 23

What are the three components of the female athlete triad?

Answer 23

1) Disordered eating
2) Amenorrhea
3) Osteoporosis

Question 24

What are the definitions of amenorrhea?

Answer 24

• No menses by 16
• No period for 3 months
• Irregular periods for 35-90 days

Question 25

What are the signs and symptoms of disordered eating?

Answer 25

• Amenorrhea
• Dehydration
• GI problems
• Hypothermia
• Stress fractures
• Significant weight loss
• Dental and gum problems

Question 26

Are oral contraceptives an effective therapy for the female athlete triad?

Answer 26

NO

Only when estrogen levels have been restored by supplying the body with adequate calories can bone loss be reversed

Question 27

What types of food should be consumed prior to exercise?

Answer 27

Carbohydrate-rich foods

E.g. peanut butter and honey on toast

Question 28

What kinds of food should be consumed after exercise?

Answer 28

3:1 carbohydrate to protein foods

Chocolate milk

Question 29

How does carbohydrate intake change with easy, moderate, and heavy training?

Answer 29

Carbohydrates increase significantly