Nutritional Strategies & Supplementation Flashcards

An athlete has only 4 hours between two glycogen-depleting sessions. What carbohydrate intake is recommended to speed recovery?

Answer: 1.0-1.2 g/kg/hour for the first 4 hours

Frequent intake of 1.0-1.2 g/kg/hour maximizes glycogen resynthesis when recovery time is short.

Which supplement protocol has evidence for supporting tendon and ligament collagen synthesis?

Answer: 15 g gelatin or collagen with vitamin C about 60 minutes before loading exercise

Gelatin or collagen with vitamin C taken before mechanical loading increased collagen synthesis markers in research.

HMB (beta-hydroxy-beta-methylbutyrate) is a metabolite of which amino acid?

Answer: Leucine

HMB is a leucine metabolite, usually dosed at about 3 g/day to reduce muscle protein breakdown.

Tart cherry juice is mainly used by athletes for which purpose?

Answer: Reducing muscle soreness and supporting recovery via polyphenols

Tart cherry's anthocyanins and polyphenols have antioxidant and anti-inflammatory effects that may speed recovery.

Which outcome has the most consistent evidence for probiotic supplementation in athletes?

Answer: Lower incidence or duration of upper respiratory tract infections

Some probiotic strains modestly reduce URTI incidence and duration, which helps keep training consistent.

A wrestler plans to lose 5% of body mass through severe fluid restriction in the 24 hours before weigh-in. What is the main concern?

Answer: Dehydration-related performance loss and health risk

Rapid dehydration weight-making impairs performance and thermoregulation and can be dangerous, so gradual strategies are preferred.

Creatine monohydrate supplementation commonly causes which change during the loading phase?

Answer: Body mass gain of about 1-2 kg from water retention

Creatine pulls water into muscle cells, often adding about 1-2 kg of body mass, and it is safe for the kidneys in healthy people.