Sports Nutrition Planning & Performance Optimization Flashcards

An athlete following a periodized nutrition plan reduces carbohydrate intake on rest days. What is the primary physiological rationale for this approach?

Answer: To match fuel substrate availability to training load and enhance metabolic flexibility

Carbohydrate periodization matches carbohydrate intake to training demands, enhancing metabolic flexibility and potentially improving fat oxidation adaptations without compromising key training sessions.

A team sport athlete asks about protein distribution. Which strategy best optimizes muscle protein synthesis throughout the day?

Answer: Four meals each containing 20-40g of protein spread evenly throughout the day

Distributing protein intake across 4 or more meals of 20-40g each maximizes the number of MPS stimulating events throughout the day compared to front- or back-loading.

Which supplement has the strongest evidence base (Category A per AIS framework) for improving performance in endurance athletes?

Answer: Caffeine

Caffeine is classified as a Category A supplement by the Australian Institute of Sport, with robust evidence showing it improves endurance performance, reaction time, and reduces perceived exertion.

A wrestler is attempting to cut 3% of body weight in 5 days before weigh-in. What is the primary concern for the sports dietitian?

Answer: Impaired strength, power, cognitive function, and increased injury risk from rapid weight cutting

Rapid weight cutting through fluid and energy restriction impairs neuromuscular performance, cognitive function, immune status, and significantly increases injury risk during competition.

Post-exercise chocolate milk has been studied as a recovery beverage. What nutritional characteristics make it effective?

Answer: Provides a favorable carbohydrate-to-protein ratio (~3-4:1) along with fluid and electrolytes

Chocolate milk's approximately 3-4:1 carbohydrate-to-protein ratio, combined with fluid and electrolytes, makes it an effective and affordable post-exercise recovery beverage.

An athlete in a sport with weight classes wants to gain lean mass. What energy surplus above TDEE is recommended to minimize concurrent fat gain?

Answer: 250-500 kcal/day surplus

A modest surplus of 250-500 kcal/day above TDEE, combined with adequate protein and resistance training, supports lean mass accretion while limiting fat gain.

What is the estimated energy availability (EA) threshold below which bone health, hormonal function, and performance are at increased risk in female athletes?

Answer: Below 30 kcal/kg FFM/day

Energy availability below 30 kcal/kg of fat-free mass per day is associated with significant suppression of reproductive hormones, bone resorption, and metabolic adaptations impairing performance.