Nutrition & Hydration for Athletes Flashcards

A sport drinks label lists 14 g of carbohydrate per 8 oz serving. This concentration is approximately:

Answer: 8%

An 8 oz (240 mL) serving with 14 g carbohydrate equals roughly an 8% carbohydrate solution, at the upper end of the optimal range.

Which eating pattern is most likely to impair a high school athlete's afternoon practice performance?

Answer: Skipping lunch to make weight

Skipping meals depletes glycogen stores, lowers blood glucose, and significantly reduces energy and concentration during practice.

Hyponatremia in endurance athletes is caused by:

Answer: Drinking excessive water that dilutes blood sodium

Hyponatremia occurs when athletes drink large volumes of plain water, diluting sodium concentration in the blood to dangerous levels.

Protein intake timing matters for muscle repair. When is the most critical window to consume protein after resistance exercise?

Answer: Immediately, within 30–60 minutes

Consuming 20–40 g of high-quality protein within 30–60 minutes post-exercise maximizes muscle protein synthesis.

A wrestler attempting to lose weight rapidly through severe fluid restriction is at greatest risk for:

Answer: Heat illness and impaired cognitive function

Severe dehydration impairs temperature regulation, cardiovascular function, and cognitive processing, all critical during competition.

Which vitamin plays a key role in calcium absorption and bone health for young athletes?

Answer: Vitamin D

Vitamin D facilitates intestinal absorption of calcium, which is essential for strong bones and stress fracture prevention in adolescent athletes.

For a two-a-day practice schedule, the most important nutritional priority between sessions is:

Answer: Rapid carbohydrate and fluid replacement within 30 minutes

Between two-a-days, rapid glycogen resynthesis requires consuming 1–1.2 g/kg of carbohydrate with fluid and electrolytes within 30 minutes.