CDR Sports Nutrition Flashcards

A distance runner asks about iron supplementation. Which form of dietary iron has the highest bioavailability?

Answer: Heme iron from animal sources

Heme iron from meat, poultry, and fish is absorbed at 15–35%, significantly higher than non-heme iron at 2–20%.

What is the recommended fluid intake guideline for athletes exercising in a warm environment?

Answer: Consume 400–800 mL per hour based on sweat rate

Current guidelines recommend 400–800 mL/hour of fluid to prevent dehydration without causing overhydration.

Which ergogenic aid has the strongest evidence base for improving high-intensity, short-duration exercise performance?

Answer: Creatine monohydrate

Creatine monohydrate has the most robust evidence for enhancing power output and lean mass in high-intensity, short-duration activities.

A collegiate swimmer complains of fatigue and low ferritin levels. This presentation is MOST consistent with which condition common in endurance athletes?

Answer: Sports anemia (dilutional pseudoanemia)

Sports anemia is a benign dilutional effect of plasma volume expansion that can lower hemoglobin concentration without true iron deficiency.

Which macronutrient should comprise the largest proportion of total calories in the diet of an endurance athlete?

Answer: Carbohydrates (55–65%)

Carbohydrates are the primary fuel for endurance performance and should constitute 55–65% of total energy intake.

What is the minimum energy availability threshold below which the Female Athlete Triad risk significantly increases?

Answer: 30 kcal/kg FFM/day

Energy availability below 30 kcal/kg fat-free mass per day is associated with menstrual dysfunction, low bone density, and other health consequences.