Guidelines

Question 1

What are the (general) daily carbohydrate intake guidelines for light, moderate, high (1-3hrs) and very high exercise (4-6hrs)?

Answer 1

Light = 3-5g/kg/d
Moderate = 5-7g/kg/d
High = 6-10g/kg/d
Very High = 8-12g/kg/d

Question 2

When preparing for events lasting <90min exercise, describe the approach we use.

Answer 2

General fueling up
- 7-12g/kg/d as per daily fuel needs

Question 3

When preparing for events lasting >90min in sustained, intermittent exercise, describe the approach we use.

Answer 3

Carb-loading
- 10-12g/kg/d for 36-48h pre-event

Question 4

What are the carbohydrate targets for pre-event fueling?

Answer 4

1-4g/kg body mass, consumed 1-4h before exercise

Breakfast before competition: toast, bagels, porridge, cereal, rice, bananas

Question 5

Ketogenic diet

Answer 5

Very low CHO intake and high fat intake.
- <50g carbohydrate/day, fat intakes >70-80% energy
- 15% or 1.5g/kg/d protein
- Ensure adequate sodium/potassium

Question 6

What are the classical guidelines for carbohydrate feeding during exercise?

Answer 6

60grams per hour (1g/min) during exercise

Ex: 1litre/h of sports drink or 80g of Jelly babies

Question 7

What are the updated guidelines for carb feeding at 30-75mins, 1-2hours, 2-3hours, and >2.5hours?

Answer 7

30-75mins: small amounts such as single or multiple transportable carbohydrates

1-2hours: 30g/hour such as single or multiple transportable carbohydrates (advise fast absorbed carbs - glucose, sucrose)

2-3hours: 60g/hour such as single or multiple transportable carbohydrates (advise fast absorbed carbs - glucose, sucrose)

> 2/5hours: 90g/hour and only multiple transportable carbohydrates

Question 8

What is the guidelines for carbohydrate intake after exercise in terms of:
- Timing of intake
- Amount of carbs
- Types of carbs.

Answer 8

Early and frequent carbohydrate feeding (within the first hour and at 30min intervals for 4h thereafter, before resuming normal diet).

1.2 g/kg/h for first 4-6 hours, of carbs with a moderate-to-high glycaemic index which provides a readily available source of substrate for glycogen synthesis.

Question 9

What is the recommended carbohydrate ingestion rate to maximize muscle glycogen resynthesis after exercise?

Answer 9

1.2 g/kg/h

Question 10

Role of protein co-ingestion in post-exercise recovery

Answer 10

Protein can be co-ingested if CHO intake is sub-optimal (below 1.2 g/kh/h) as it increases muscle glycogen synthetic rate when compared to just sub-optimal CHO intake.

Question 11

What are the ACSM guidelines for hydration 2-4h pre-event?

Answer 11

5-10ml fluid/kg body weight
- Sodium, salt snacks or small meals may help
- More fluid if no/dark urine

Question 12

What are the ACSM guidelines for hydration during exercise?

Answer 12

Sufficient fluid to limit body mass losses to <2% and limit excessive electrolyte imbalance.
- Typically, 0.4-0.8L/h of fluid
- Coolers drinks may help with thermoregulation + flavour can encourage voluntary consumption.
- Exercise >2h - add sodium to fluid
- Exercise >1h - may consider CHO addition

Question 13

What are the ACSM guidelines post-exercise (rapid recovery and more recovery time)?

Answer 13

Rapid recovery (<12h) - consume 1.25-1.5L for each kg BM loss + sodium.
More recovery time - resume dietary practices + extra plain water.

Question 14

What should CHO-E (carbohydrate-electrolyte) solutions do?

Answer 14

• Supply CHO as the major energy source
• Be effective in maintaining hydration status
• Energy - 80-350kcal/L from CHO, >75% of energy from CHOs that induce high glycaemic response.
• Sodium: 20-50mmol/L (460-1150mg/L)

Question 15

What is the protein reference nutrient intake (RNI)?

Answer 15

0.75 g/kg/d

80kg body mass = 60g of protein/day

Question 16

What is the recommended dietary allowance (RDA) for protein?

Answer 16

0.8 g/kg BM

Question 17

What is the optimal protein dose post-exercise for muscle protein synthesis?

Answer 17

0.25g/kg
In an 80kg person, this is 20grams

Question 18

To maximize training adaptations, protein intakes for athletes are suggested to be how much (optimal amount)?

Answer 18

1.6 - 2 g/kg/day

Question 19

Identify the 6 factors that help lean mass preservation during energy restriction/deficit.

Answer 19

1) Exercise training (especially
resistance training)
2) Early post-exercise protein intake (leucine-rich, rapidly digested source - whey)
3) Slow rate of weight loss (0.5kg/week)
4) High dairy protein consumption (3-7 serves dairy/d)
5) Higher protein diet (1.2-2.3g/kg/d)
6) Balanced distributed of daily protein intake (young: 20-25g protein/meal, Old: 35-40g protein/meal)

Question 20

Describe a short, high-dose creatine loading protocol.

Answer 20

• 20g/day (split into 4 doses) for 5 days
• 0.3 g/kg BM (split into3-4 doses) for 5 days

Question 21

Describe a long, low-dose creatine loading protocol.

Answer 21

3-5g/day for 20-30 days

Question 22

How much would be a maintenance dose of creatine?

Answer 22

2-5g/day

Question 23

What is the optimal dose of caffeine for enhancing athletic performance?

Answer 23

1.5 to 3mg/kg body mass

Larger amounts do not seem to provide an extra benefit and may increase side effects.

Question 24

When is it recommended to consume caffeine?

Answer 24

• 40-60mins before the event or exercise
• Throughout event at lower doses (1.5mg/kg)
• Late during the event, or before an important stage of the event (100-200mg) (moderate dose of 2.9mg/kg was more effective late in exercise compared to low dose of 1/5mg/kg)

Question 25

What is a safe dose of caffeine to ingest?

Answer 25

400mg/day from all sources and 200mg at any one time

Question 26

If you wanted to maximise muscle protein synthesis throughout the day, following resistance exercise performed in the morning, when would you commence protein feeding and at what frequency would you continue to provide protein?

Answer 26

Early post-exercise feeding + consume 20-30g of protein every 3-4 hours