CDR Sports Nutrition Flashcards

What is the recommended daily protein intake range for endurance athletes according to current sports nutrition guidelines?

Answer: 1.2–1.6 g/kg body weight

Endurance athletes typically need 1.2–1.6 g/kg body weight per day to support muscle repair and glycogen synthesis.

Which carbohydrate intake strategy is recommended for athletes performing high-intensity exercise lasting more than 90 minutes?

Answer: Carbohydrate loading (supercompensation)

Carbohydrate loading maximizes muscle glycogen stores to delay fatigue during prolonged high-intensity exercise.

What is the primary fuel source for high-intensity anaerobic exercise lasting 10–30 seconds?

Answer: Phosphocreatine (PCr)

Phosphocreatine provides rapid ATP resynthesis for very short bursts of maximal-intensity activity.

An athlete reports muscle cramps during prolonged endurance events. Which electrolyte imbalance is MOST commonly implicated?

Answer: Sodium deficit (hyponatremia)

Sodium loss through sweat during prolonged exercise can lead to hyponatremia, contributing to muscle cramping.

What is the recommended timing for consuming protein after resistance exercise to maximize muscle protein synthesis?

Answer: Within 30–60 minutes post-exercise

Consuming 20–40 g of high-quality protein within 30–60 minutes post-exercise optimizes the anabolic window for muscle repair.

Which vitamin is most critical for bone health in female athletes at risk for the Female Athlete Triad?

Answer: Vitamin D

Vitamin D is essential for calcium absorption and bone mineralization, making it critical for athletes at risk of stress fractures.