Question 1

An endurance athlete who is consuming too few calories to support basic metabolic needs and fuel exercise would be characterized by which of the following states?

Accepted Answer

When fewer calories are consumed than are required to provide for basic metabolic needs and fuel exercise, the athlete is in a state of low energy availability and at increased risk of decreased athletic performance, muscle wasting, depressed immune function, fatigue, and injury.

Question 2

What condition is commonly seen in female athletes in a state of chronically low energy availability?

Accepted Answer

Female athletes with chronically low energy availability are at risk for the female athlete triad, a trio of disordered eating resulting in decreased energy availability, decreased bone density, and irregular menstruation.

Question 3

A carbohydrate-rich meal 3 to 4 hours prior to competition benefits an endurance athlete in which of the following ways?

Accepted Answer

A carbohydrate-rich meal 3 to 4 hours prior to competition benefits endurance performance by increasing muscle and liver glycogen stores.

Question 4

At what point does carbohydrate ingestion during exercise become essential to provide adequate fuel?

Accepted Answer

The metabolic advantages of carbohydrate ingestion occur particularly for exercise lasting longer than 1 hour when glycogen stores and available blood glucose wane. However, when exercise lasts longer than 2 hours, carbohydrate ingestion is essential to provide adequate fuel.

Question 5

Based on the most current research, what strategy might an endurance athlete follow in order to maximize the amount of carbohydrates absorbed when consumed during exercise?

Accepted Answer

A growing body of research suggests that endurance athletes may be able to increase carbohydrate absorption and subsequent oxidation by consuming carbohydrates that rely on different transporters for absorption. Glucose, sucrose, maltose, maltodextrin (oligosaccharide), and amylopectin are rapidly absorbed, while fructose, galactose, and amylose are absorbed more slowly.

Question 6

What is the primary side effect associated with consumption of high concentrations of carbohydrates during exercise?

Accepted Answer

Despite the performance benefits from large amounts of carbohydrates, some athletes may hesitate to consume recommended amounts due to concerns of gastrointestinal distress. If carbohydrates are not rapidly digested and absorbed, they can contribute to performance-limiting cramps, dizziness, nausea, vomiting, and diarrhea.

Question 7

How often should carbohydrate consumption occur during an extended endurance workout to optimize performance?

Accepted Answer

Carbohydrate consumption should begin shortly after the onset of activity and every 15 to 20 minutes throughout the workout.

Question 8

An athlete seeks a recommendation for a hypertonic beverage she can consume during exercise. In order to maximize gastric emptying, what should this athlete avoid?

Accepted Answer

Athletes can maximize gastric emptying by regularly drinking small sips of fluid at least every 15 to 20 minutes and avoiding hypertonic fluids that are greater than 8% carbohydrates.

Question 9

What type of hydration plan would you recommend to an athlete who is prone to dehydration?

Accepted Answer

Athletes who are prone to dehydration during intensive training may benefit from hyperhydration. By consuming large amounts of fluids prior to exercise, the athlete increases fluid reserves and delays the onset of dehydration.

Question 10

Deficiency of which of the following minerals can limit aerobic capacity?

Accepted Answer

If iron is in very short supply (as in iron-deficiency anemia), production of hemoglobin is limited. Because hemoglobin carries oxygen in the bloodstream, iron deficiency limits aerobic capacity.

Question 11

Although poor zinc intake is associated with decreased cardiovascular function and decreased muscular strength and endurance, why should zinc supplementation be discouraged?

Accepted Answer

Athletes should be cautioned against trying to meet zinc needs with supplementation as excessive zinc intake, which frequently occurs with zinc supplementation, can lower HDL cholesterol (the "good" cholesterol) and interfere with iron and copper absorption.

Question 12

Why do strength athletes typically have high caloric needs despite expending relatively few calories during training or competition?

Accepted Answer

Because muscle mass is directly proportional to metabolic rate, strength athletes have high caloric needs to maintain body weight, although the energy they expend in exercise may be less than other athletes.

Question 13

Why is increased protein consumption especially important when a person begins a strength-training program?

Accepted Answer

Increased protein consumption is especially important when a person begins a strength-training program as it is the time when muscle growth occurs more rapidly; protein needs may be somewhat lessened with consistent resistance training due to increased efficiency of protein utilization.

Question 14

What results are noted when protein consumption for strength athletes exceeds the 1.2 to 1.7 g/kg recommended by the American College of Sports Medicine and the Academy of Nutrition and Dietetics?

Accepted Answer

Consumption of protein beyond recommendations provides no additional strength benefit, promotes increased amino acid catabolism and protein oxidation, and may provide excess caloric intake, which is stored as fat.

Question 15

A power lifter has been advised by his coaches that he needs to lose some weight while still maintaining his rigorous training schedule. When evaluating this athlete's diet, which macronutrient will likely need to be monitored closely and possibly limited?

Accepted Answer

Strength athletes who are overweight or need to lose weight should monitor fat intake as it is the most energy-dense nutrient, containing 9 calories per gram (compared with 4 calories per gram for carbohydrates and protein).

Question 16

In what ways do hydration strategies for strength athletes compare to those of endurance athletes?

Accepted Answer

Hydration considerations for strength athletes parallel those of endurance athletes. Athletes should begin exercise euhydrated and strive to replace lost fluids during training (when possible) and after exercise.

Question 17

When should an athlete who participates in heavy resistance training consume protein in order to maximize muscle protein synthesis?

Accepted Answer

The increase in muscle protein synthesis resulting from a resistance-training workout lasts approximately 24 to 48 hours. Studies suggest that a wide window exists during which protein consumption provides optimal benefit following exercise.

Question 18

What role does carbohydrate consumption during recovery play in muscle protein synthesis?

Accepted Answer

Carbohydrate intake regulates protein metabolism by enhancing the uptake of amino acids into muscle tissue and stimulating muscle protein synthesis.

Question 19

Which substance, found in high concentrations in type-2 skeletal muscle fibers, assists in prolonging the duration of exercise by buffering the acidity associated with the by-products of anaerobic energy systems?

Accepted Answer

Carnosine, a dipeptide found in high concentrations in skeletal muscle, especially type-2 muscle fibers, helps to buffer the acids and slow the decline in muscle pH.

Question 20

In addition to providing the fuel needed for exercise, what other benefit is associated with carbohydrate consumption during exercise for power athletes?

Accepted Answer

Carbohydrates help to provide energy to fuel exercise and reduce cognitive fatigue for athletes engaging in technical skills, such as with soccer players focused on dribbling, agility, heading, and shooting.

Quiz 9: Nutritional Strategies for Competitive Endurance, Strength, and Power Athletes