Performance Nutrition Flashcards
1
Q
nutritional ergogenics guide “yes”
A
fluids: most important ergogenic aid
2
Q
before
A
achieve proper hydration prior to event
3
Q
during
A
minimize loss to <2% of body weight
- confused, fatigued, trouble cooling if over 2%
4
Q
after
A
replace fluids lost (rehydration is important)
5
Q
assessment tools
A
- urine color
- thirst
- body weight change
6
Q
hyponatremia
A
over hydration
7
Q
carbohyrdrates
A
- 3-4 hours before: meal (high carbs)
- 1-2 hours before: snack
- immediately before: probably not needed
- during exercise: 30-60 g/hr if duration will be >60-90 min
- post exercise: important if training again that same day, high glycemic index food
8
Q
protein
A
- 1.2-1.5 g/kg for endurance athletes
- 1.5-1.7 g/kg for strength athletes
- timing, amount, and quantity of protein are all important
9
Q
fat
A
20-30% of total calories
10
Q
electrolytes
A
sodium, chloride, potassium
11
Q
electrolyte recommendations
A
- during exercise: maybe
- important for rehydration
- sports drinks: endurance athletes
12
Q
female athlete triad
A
- low energy available
- amenorrhea: loss of menstrual cycle (inadequate caloric intake)
- osteoporosis
13
Q
nutritional ergogenics guide “maybe”
A
- iron only if anemic
- creatine: increases power and sprint performance, not for endurance
- caffeine: enhance performance by decreasing perception of fatigue
14
Q
nutritional ergogenics guide “no”
A
supplements
- clinical dosage vs. whats in the bottle
- rats vs. humans
- oral vs. intravenous
- snake oil and marketing hype
15
Q
ergogenic aids
A
DSHEA: dietary supplement health and education act 1994
