Nutrition and Supplementation for Sport Performance Flashcards

What is the primary role of carbohydrates in sport performance?

Answer: Providing a readily available energy substrate for high-intensity exercise

Carbohydrates serve as the primary fuel source for high-intensity exercise by providing glucose and replenishing muscle glycogen stores.

According to current evidence, what daily protein intake is generally recommended for strength and power athletes engaged in heavy resistance training?

Answer: 1.6–2.2 g/kg body weight

Research supports 1.6–2.2 g/kg/day for maximizing muscle protein synthesis and lean mass adaptation in resistance-trained athletes.

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

Answer: Creatine monohydrate

Creatine monohydrate is classified as the most evidence-backed ergogenic supplement for enhancing phosphocreatine resynthesis and high-intensity output.

What is the recommended carbohydrate intake during continuous endurance exercise lasting more than 60 minutes?

Answer: 30–60 g per hour

Consuming 30–60 g of carbohydrate per hour during prolonged exercise helps maintain blood glucose and delay fatigue.

Which vitamin and mineral combination is most critical for bone health in athletes, particularly in female athletes at risk for the Female Athlete Triad?

Answer: Vitamin D and calcium

Vitamin D and calcium work synergistically to maintain bone mineral density, making their adequacy especially important in athletes with low energy availability.

What is the primary purpose of a post-exercise carbohydrate-protein recovery meal?

Answer: To replenish glycogen stores and stimulate muscle protein synthesis simultaneously

Combining carbohydrates and protein after exercise maximizes glycogen resynthesis while also stimulating muscle protein synthesis for optimal recovery.