Sports & Performance Nutrition Flashcards

Which fatty acid type is most effective at reducing exercise-induced inflammation post-workout?

Answer: Omega-3 (EPA and DHA)

EPA and DHA (omega-3s) modulate prostaglandin synthesis, reducing inflammatory signaling triggered by intense exercise.

An athlete reports cramping despite adequate sodium intake. Which electrolyte deficiency should an NTP investigate next?

Answer: Magnesium

Magnesium is essential for muscle relaxation and is commonly depleted through sweat, making it a primary suspect in cramping beyond sodium.

What is the primary purpose of the phosphocreatine (PCr) system during maximal sprinting?

Answer: Rapidly regenerate ATP for 1–10 seconds of explosive effort

Phosphocreatine donates its phosphate group to ADP to rapidly restore ATP, powering maximal efforts lasting roughly 1–10 seconds.

A female endurance athlete with low energy availability is at risk for which triad component beyond bone stress injury and menstrual dysfunction?

Answer: Relative Energy Deficiency in Sport (RED-S)

RED-S (formerly Female Athlete Triad) describes the systemic consequences of chronic low energy availability affecting multiple physiological systems.

Which carbohydrate strategy best supports a 90-minute high-intensity soccer match?

Answer: Carbohydrate loading 24–48 hours prior plus intra-match glucose/fructose

Glycogen loading before and mixed glucose/fructose during a 90-minute match maximizes fuel availability and oxidation rates.

How does heat stress alter an athlete's nutritional requirements?

Answer: Increases electrolyte and fluid losses, raising replacement needs

Heat stress substantially increases sweat rate and electrolyte loss, particularly sodium and chloride, requiring greater intake to maintain homeostasis.

From an NTP perspective, why might a high-fructose diet impair athletic performance over time?

Answer: Fructose is preferentially metabolized in the liver and does not replenish muscle glycogen efficiently

Unlike glucose, fructose is primarily metabolized hepatically and contributes minimally to skeletal muscle glycogen, limiting exercise fuel stores.