Nutrition for Sport Performance Flashcards

What is the primary energy system used during a 100-meter sprint?

Answer: ATP-PCr (phosphagen) system

The ATP-PCr system provides immediate energy for maximal-intensity efforts lasting 1–10 seconds, making it the dominant system during a 100-meter sprint.

How many calories per gram does dietary fat provide?

Answer: 9 kcal

Dietary fat provides 9 kcal per gram, making it the most calorie-dense macronutrient compared to carbohydrates and protein (4 kcal/g each).

What is the recommended post-exercise protein dose to maximize muscle protein synthesis in most athletes?

Answer: 20–40 g

Research consistently shows that 20–40 g of high-quality protein post-exercise is sufficient to maximize muscle protein synthesis, with larger doses providing no additional benefit.

Glycogen is stored primarily in which two tissues of the body?

Answer: Liver and skeletal muscle

Glycogen is stored primarily in the liver (for blood glucose regulation) and skeletal muscle (for local energy use during exercise).

Which simple, non-invasive indicator do athletes most commonly use to monitor daily hydration status?

Answer: Urine color

Urine color is a practical, validated proxy for hydration; pale yellow indicates adequate hydration, while dark yellow or amber suggests dehydration.

For athletes training at moderate-to-high intensity for 1–3 hours per day, what daily carbohydrate intake is recommended?

Answer: 6–10 g/kg/day

The NSCA and ACSM recommend 6–10 g/kg/day of carbohydrates for athletes performing moderate-to-high intensity training for 1–3 hours daily to meet fuel and recovery demands.

Vitamin D is most closely associated with enhancing the intestinal absorption of which mineral?

Answer: Calcium

Vitamin D is essential for intestinal absorption of calcium, which is critical for bone density, muscle contraction, and neuromuscular function in athletes.