Nutrition Flashcards

A wrestler is cutting weight rapidly for competition. Which immediate health risk is MOST concerning to the athletic trainer?

Answer: Severe dehydration and electrolyte imbalance

Rapid weight cutting frequently causes severe dehydration and electrolyte imbalances that can lead to cardiac arrhythmias and death.

Which macronutrient provides the most calories per gram?

Answer: Fat

Fat provides 9 kcal per gram, more than carbohydrates and protein (4 kcal/g each) or alcohol (7 kcal/g).

An endurance athlete develops muscle cramps late in a marathon. Besides dehydration, which nutritional factor is MOST likely contributing?

Answer: Sodium depletion

Sodium depletion from heavy sweating disrupts neuromuscular function and is a key contributor to exercise-associated muscle cramping.

What is the recommended carbohydrate intake during exercise lasting more than 2.5 hours?

Answer: 60–90 g/hour

Research supports 60–90 g/hour of carbohydrates (using multiple transportable carbohydrates) for exercise lasting longer than 2.5 hours.

Which mineral is critical for oxygen transport in red blood cells and is commonly deficient in distance runners?

Answer: Iron

Iron is required for hemoglobin synthesis; distance runners are at risk due to foot-strike hemolysis, GI losses, and increased demand.

A post-game recovery meal should ideally be consumed within what time frame to maximize glycogen resynthesis?

Answer: Within 30 minutes

Glycogen resynthesis rates are highest in the 30-minute window immediately post-exercise when glucose transporters are maximally upregulated.

Which ergogenic aid is classified as a stimulant and is banned by many sports organizations at high doses?

Answer: Caffeine

Caffeine is a CNS stimulant that is banned by some organizations above threshold levels (e.g., previously >12 mcg/mL in urine by WADA).