Sports & Performance Nutrition Flashcards

From an IIN integrative perspective, which non-nutritional factor is considered equally important to diet for athletic recovery?

Answer: Sleep quality and quantity

IIN's whole-person approach recognizes sleep as a primary pillar of recovery, during which growth hormone release, muscle repair, and glycogen resynthesis peak.

Caffeine improves endurance performance primarily through which mechanism?

Answer: Blocking adenosine receptors to reduce perceived exertion and fatigue

Caffeine blocks adenosine receptors in the brain, reducing the perception of effort and fatigue, allowing athletes to maintain higher intensities longer.

For a CrossFit athlete performing mixed-modal training (both strength and aerobic work), the macronutrient approach should emphasize:

Answer: Adequate carbohydrates for intensity support plus sufficient protein for muscle repair

Mixed-modal training requires carbohydrates to fuel glycolytic efforts and protein to support the significant muscle-damaging component of strength work.

The 'anabolic window' post-exercise — the critical period for protein intake — is now understood to be:

Answer: A broader window of several hours, especially when a pre-workout meal was consumed

Research shows the post-workout anabolic window is broader than once thought; if a pre-workout meal was eaten, total daily protein distribution matters more than hitting a precise 30-minute window.

A health coach notices a client's performance has plateaued and they report chronic fatigue. Which micronutrient deficiency should be investigated first given it is common in female endurance athletes?

Answer: Iron

Iron deficiency is the most common nutritional deficiency in female endurance athletes, causing fatigue and reduced oxygen-carrying capacity that directly impairs performance.

Intuitive eating principles, as they align with IIN's philosophy, support athletic performance by:

Answer: Fostering a healthy relationship with food that reduces disordered eating risk while meeting energy needs

Integrating intuitive eating with performance nutrition helps athletes honor hunger and satiety signals while still fueling strategically, reducing the risk of disordered eating patterns.

Which gut health strategy is particularly relevant for athletes given the impact of heavy training on intestinal permeability ('leaky gut')?

Answer: Including fermented foods and prebiotic-rich foods to support the gut microbiome

Intense training can increase intestinal permeability; supporting the gut microbiome with fermented and prebiotic foods helps maintain gut barrier integrity and immune function.