Sports & Performance Nutrition Flashcards

Which micronutrient deficiency most directly impairs oxygen-carrying capacity and therefore aerobic performance?

Answer: Iron

Iron is a core component of hemoglobin and myoglobin; deficiency reduces oxygen transport, causing decreased VO2 max and endurance.

What role does vitamin D play specifically in athletic performance?

Answer: Supports muscle protein synthesis, strength, and immune function

Vitamin D receptors in muscle tissue influence protein synthesis pathways, and adequate status is associated with improved strength, power, and reduced injury risk.

An NTP client doing twice-daily training sessions needs to maximize glycogen resynthesis between sessions. What is the most time-critical strategy?

Answer: Ingest 1.0–1.2 g carbohydrate per kg body weight within 30 minutes of finishing

Glycogen synthase activity peaks in the first 30–60 minutes post-exercise; high-dose carbohydrate intake during this window maximally accelerates resynthesis.

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

Answer: Carnosine

Beta-alanine is the rate-limiting precursor to carnosine, a dipeptide that buffers hydrogen ions in muscle, delaying acidosis during high-intensity efforts.

How does sleep deprivation affect sports nutrition requirements according to an NTP framework?

Answer: Increases cortisol and ghrelin, disrupting recovery, body composition, and hunger regulation

Poor sleep elevates cortisol and ghrelin while suppressing leptin, increasing catabolism, promoting fat gain, and impairing muscle repair.

Which gut-health consideration is particularly relevant for endurance athletes running long distances?

Answer: Exercise-induced gastrointestinal permeability ('leaky gut') from reduced splanchnic blood flow

During prolonged running, blood is shunted away from the gut, reducing mucosal integrity and potentially increasing intestinal permeability and endotoxin translocation.

A strength athlete wants to maximize mTOR activation for muscle protein synthesis. Which amino acid most directly stimulates this pathway?

Answer: Leucine

Leucine acts as a direct molecular sensor that activates mTORC1, making it the most potent single amino acid trigger for muscle protein synthesis.