Nutrition Flashcards

According to ACSM guidelines, what is the recommended carbohydrate intake (g/kg body weight/day) for an endurance athlete training 1–3 hours per day?

Answer: 6–10 g/kg/day

ACSM recommends 6–10 g/kg/day of carbohydrate for endurance athletes training 1–3 hours daily to support energy demands.

Which glycemic index classification best describes a food with a GI value of 45?

Answer: Low GI

A GI of 45 falls in the low glycemic index range (55 or below), which is associated with a slower rise in blood glucose.

A client reports consuming 2,500 kcal/day with 350 g of carbohydrate. What percentage of total calories comes from carbohydrate?

Answer: 56%

350 g × 4 kcal/g = 1,400 kcal from carbohydrate; 1,400 ÷ 2,500 = 56% of total calories.

Which fatty acid type has been shown to raise LDL cholesterol and is found predominantly in tropical oils and animal fats?

Answer: Saturated fatty acids

Saturated fatty acids, abundant in animal fats and tropical oils like coconut and palm, are strongly associated with elevated LDL cholesterol.

During prolonged exercise exceeding 90 minutes, which substrate becomes increasingly important as muscle glycogen depletes?

Answer: Blood glucose from hepatic glycogenolysis and gluconeogenesis

As muscle glycogen falls during prolonged exercise, the liver increases glycogenolysis and gluconeogenesis to maintain blood glucose for working muscles.

What is the primary role of vitamin K in the body relevant to exercise physiology and nutrition?

Answer: Synthesis of blood-clotting factors

Vitamin K is essential for the hepatic synthesis of clotting factors II, VII, IX, and X, making it critical for hemostasis.

Which dietary strategy is MOST effective for restoring muscle glycogen in the first 30 minutes post-exercise?

Answer: Carbohydrate-only snack at 1.0–1.2 g/kg

Consuming 1.0–1.2 g/kg of carbohydrate immediately post-exercise maximizes glycogen synthase activity during the window of enhanced insulin sensitivity.