Sports & Performance Nutrition Flashcards

A vegan endurance athlete is at elevated risk for which nutrient deficiency that directly impairs carnitine synthesis and therefore fat metabolism?

Answer: Lysine and methionine (carnitine precursors)

Carnitine is synthesized from lysine and methionine with help from vitamin C and iron; plant-based diets tend to be lower in these precursors and in dietary carnitine itself.

Which adrenal-related condition can mimic overtraining syndrome and must be considered by an NTP working with high-stress athletes?

Answer: HPA axis dysregulation leading to blunted cortisol awakening response

Chronic psychological and physical stress can dysregulate the HPA axis, flattening the cortisol awakening response and producing fatigue, poor recovery, and mood changes that mirror overtraining.

Why might an NTP recommend tart cherry juice to athletes during periods of heavy competition?

Answer: It contains anthocyanins that reduce exercise-induced oxidative stress and accelerate recovery

Tart cherries are rich in anthocyanins and melatonin, which reduce inflammatory markers, oxidative damage, and muscle soreness while also improving sleep quality.

What is the significance of the lactate threshold in endurance sports nutrition counseling?

Answer: It defines the exercise intensity below which energy can be sustained aerobically, informing fueling and pacing strategies

Training and fueling strategies aimed at raising the lactate threshold allow athletes to sustain higher intensities aerobically, delaying fatigue and reducing carbohydrate dependency.

How does resistance exercise affect insulin sensitivity in the context of carbohydrate intake post-workout?

Answer: Resistance exercise acutely increases insulin sensitivity in worked muscles, enhancing glucose uptake for glycogen resynthesis

Muscle contractions translocate GLUT4 transporters to the cell surface independently of insulin, creating a window of enhanced glucose uptake that favors post-workout carbohydrate ingestion.

A power athlete reports recurrent upper respiratory infections. Which nutritional intervention has the strongest evidence for immune support during heavy training?

Answer: Adequate total caloric and micronutrient intake with vitamin D and zinc optimization

Immunosuppression during heavy training is largely driven by energy and micronutrient deficits; restoring total intake and correcting zinc and vitamin D shortfalls has the most consistent immune benefit.

In periodized nutrition, what distinguishes a 'training low' strategy and what is its intended adaptation?

Answer: Deliberately training in a low-carbohydrate state to enhance fat oxidation capacity and mitochondrial adaptations

'Train low' involves performing select sessions with reduced glycogen availability to amplify AMPK signaling and mitochondrial biogenesis, then fueling quality and competition efforts normally.