Nutrition, Ergogenic Aids & Performance Enhancement Flashcards

What macronutrient is primarily used by the body for energy during high-intensity exercise?

Answer: Carbohydrates

Carbohydrates are the body's primary and most efficient fuel source for high-intensity exercise. They are readily broken down into glucose, which is stored as glycogen in muscles and the liver, providing quick energy needed for sustained powerful movements during athletic activity.

Which of the following is considered a legal ergogenic aid?

Answer: Creatine

Creatine is a naturally occurring compound that helps muscles produce energy during short bursts of high-intensity exercise, such as weightlifting or sprinting. It is widely recognized as a safe and legal ergogenic aid, unlike anabolic steroids, human growth hormone, or erythropoietin, which are banned substances.

Why is hydration important for athletic performance?

Answer: Regulates temperature and muscle function

Hydration is critical for athletic performance because water plays a key role in regulating body temperature through sweating and transporting essential nutrients and oxygen to working muscles. Proper hydration also ensures optimal muscle function and prevents cramps, fatigue, and heat-related illnesses.

Which vitamin is especially important for calcium absorption and bone health in athletes?

Answer: Vitamin D

Vitamin D is crucial for athletes' bone health as it plays a vital role in the absorption of calcium and phosphorus, which are essential minerals for building and maintaining strong bones. Adequate Vitamin D levels help prevent stress fractures and support overall skeletal integrity, especially important for high-impact sports.

Which of the following is a potential side effect of excessive protein supplementation?

Answer: Kidney strain or damage

While protein is essential for muscle repair and growth, excessive protein supplementation, particularly without adequate hydration, can place a significant burden on the kidneys. The kidneys must work harder to filter out the increased nitrogenous waste products, potentially leading to strain or even damage over time.

Why is meal timing important for athletic performance and recovery?

Answer: It supports energy levels and recovery

Strategic meal timing is crucial for athletic performance and recovery because it ensures athletes have sufficient energy stores (glycogen) before exercise and provides necessary nutrients post-exercise. Consuming carbohydrates and protein at optimal times helps replenish glycogen, repair muscle tissue, and reduce recovery time, thereby enhancing adaptation and readiness for future training.