Sports and Fitness Nutrition & Performance Flashcards

What macronutrient is the primary fuel source for high-intensity anaerobic exercise?

Answer: Carbohydrates

Carbohydrates are stored as glycogen and serve as the primary fuel for high-intensity anaerobic efforts like sprinting and weightlifting.

According to U.S. dietary guidelines for athletes, how much protein per kilogram of body weight is generally recommended for strength athletes daily?

Answer: 1.2–1.7 g/kg

Strength athletes typically need 1.2–1.7 g of protein per kilogram of body weight daily to support muscle repair and growth.

What is the primary purpose of the 'glycemic index' in sports nutrition planning?

Answer: Rank how quickly carbohydrates raise blood glucose

The glycemic index ranks carbohydrate-containing foods by how rapidly they raise blood glucose levels, which helps athletes time carbohydrate intake around training.

Which electrolyte is most critical to replace during prolonged endurance exercise lasting over 2 hours in hot conditions?

Answer: Sodium

Sodium is the primary electrolyte lost in sweat and is most critical to replace during prolonged exercise to prevent hyponatremia and maintain fluid balance.

What does the concept of 'carbohydrate periodization' involve in athletic training?

Answer: Cycling carbohydrate intake to match training load

Carbohydrate periodization involves strategically adjusting carbohydrate intake to match the demands of different training sessions and phases.

Which vitamin is synthesized in the skin through sun exposure and plays a key role in calcium absorption for bone health in athletes?

Answer: Vitamin D

Vitamin D is produced in the skin upon sun exposure and is essential for calcium absorption, making it critical for bone health and injury prevention in athletes.