Sports Nutrition Planning & Performance Optimization Flashcards

A collegiate basketball player's resting metabolic rate is estimated at 1,900 kcal/day. Using an activity factor of 1.7 for heavy training, what is the estimated total daily energy expenditure?

Answer: 3,230 kcal

Multiplying RMR (1,900 kcal) by the activity factor (1.7) gives an estimated TDEE of 3,230 kcal/day.

An athlete presents with low energy availability (LEA). Which combination of findings is most consistent with the Female Athlete Triad?

Answer: Low EA, low bone mineral density, menstrual dysfunction

The Female Athlete Triad is defined by the interrelated conditions of low energy availability, menstrual dysfunction, and low bone mineral density.

Which pre-exercise meal timing recommendation minimizes GI distress while still providing meaningful glycogen loading?

Answer: 1-4 hours before with a moderate-carbohydrate, low-fat, low-fiber meal

Consuming a moderate-carbohydrate meal low in fat and fiber 1-4 hours before exercise provides fuel without causing significant GI distress during performance.

What is the primary goal of carbohydrate loading for an endurance event lasting more than 90 minutes?

Answer: Maximize liver and muscle glycogen stores above normal resting levels

Carbohydrate loading (supercompensation) aims to maximize pre-exercise glycogen stores in both the liver and skeletal muscle to delay fatigue during prolonged events.

Beta-alanine supplementation improves performance primarily by increasing intramuscular concentrations of which buffer?

Answer: Carnosine

Beta-alanine is the rate-limiting precursor to carnosine synthesis; increased carnosine acts as an intramuscular pH buffer, delaying fatigue during high-intensity exercise.

For an athlete training twice per day, which nutritional strategy is most important between sessions to restore glycogen?

Answer: Rapid carbohydrate intake (1.0-1.2g/kg/hr) immediately after the first session

When recovery time between sessions is less than 8 hours, consuming 1.0-1.2g carbohydrate/kg/hour immediately post-exercise maximizes glycogen resynthesis rates.

A sports dietitian is counseling an ultra-endurance athlete about fat adaptation. Which statement about fat oxidation capacity is most accurate?

Answer: Fat oxidation peaks at low-to-moderate exercise intensities (50-65% VO2max) and declines at higher intensities

Fat oxidation is maximized at moderate intensities (approximately 50-65% VO2max) but decreases at higher intensities as carbohydrate becomes the predominant fuel.