Sports Nutrition Planning & Performance Optimization Flashcards
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An endurance cyclist completing a 3-hour training ride should target approximately how many grams of carbohydrate per hour during exercise?
Answer: 60-90g
For exercise lasting more than 2 hours, 60-90g of carbohydrate per hour (using multiple transportable carbohydrates) is recommended to maximize oxidation and performance.
Which strategy best describes 'sleep-low' periodized nutrition for an endurance athlete?
Answer: Training in the evening with low carbohydrate availability and fasting overnight
The 'sleep-low' approach involves performing an evening session that depletes glycogen, then fasting overnight to extend low-carbohydrate availability and enhance fat oxidation adaptations.
A strength athlete wants to maximize muscle protein synthesis post-workout. Which leucine threshold must typically be met per meal to optimally stimulate MPS?
Answer: 1.5-2.0g leucine
Approximately 1.7-2.0g of leucine per meal is generally required to reach the leucine threshold and maximally stimulate muscle protein synthesis.
For a female athlete with a body weight of 60 kg during a high-volume training week, what is the recommended daily protein intake range?
Answer: 96-120g/day
Current sports nutrition guidelines recommend 1.6-2.0g of protein per kg body weight for athletes in heavy training, yielding 96-120g/day for a 60 kg athlete.
Which type of carbohydrate blend is most effective at achieving carbohydrate oxidation rates above 60g/hour during prolonged exercise?
Answer: Glucose plus fructose combination
Combining glucose (SGLT1 transporter) with fructose (GLUT5 transporter) saturates different intestinal transporters, allowing oxidation rates of 90g/hour versus ~60g/hour with glucose alone.
A marathon runner consumes 500 mL of a sports drink containing 6% carbohydrate per hour. How many grams of carbohydrate does this provide per hour?
Answer: 30g
A 6% carbohydrate solution contains 6g per 100 mL; 500 mL × 0.06 = 30g of carbohydrate per hour.
Which timing window is considered most critical for protein intake to maximize muscle protein synthesis after resistance exercise?
Answer: Within 0-2 hours post-exercise
Protein consumed within 0-2 hours after resistance exercise maximally leverages the exercise-induced increase in muscle sensitivity to amino acids for MPS.