Nutrition Flashcards

An athlete training twice daily reports persistent fatigue and decreased performance. Which nutritional strategy is MOST important to address first?

Answer: Optimize carbohydrate timing around training sessions

Carbohydrate timing around training sessions is the priority for athletes with two-a-day sessions to replenish glycogen and sustain performance.

A female cross-country runner has a BMI of 17.5 and reports amenorrhea for 6 months. Which condition is MOST likely present?

Answer: Female Athlete Triad

The Female Athlete Triad encompasses low energy availability, menstrual dysfunction, and low bone density, consistent with the described presentation.

Which vitamin is essential for calcium absorption and is commonly deficient in athletes who train primarily indoors?

Answer: Vitamin D

Vitamin D is synthesized through sun exposure and is critical for calcium absorption; indoor athletes are at high risk for deficiency.

An athlete consumes a 500 mL sports drink containing 6% carbohydrate. How many grams of carbohydrate did they consume?

Answer: 30 g

A 6% carbohydrate solution contains 6 g per 100 mL, so 500 mL provides 30 g of carbohydrate.

Which type of dietary fat has been shown to reduce inflammation and may benefit athlete recovery?

Answer: Omega-3 polyunsaturated fats

Omega-3 polyunsaturated fats, found in fish and flaxseed, have anti-inflammatory properties that can aid recovery.

A football lineman wants to gain 10 pounds of lean mass in the off-season. What is the recommended daily caloric surplus above maintenance?

Answer: 250–500 kcal

A surplus of 250–500 kcal per day supports lean mass gain while minimizing excess fat accumulation.

Which electrolyte is the primary driver of thirst and is lost in the highest concentration in sweat?

Answer: Sodium

Sodium is the primary extracellular electrolyte lost in sweat and is the main driver of thirst sensation.