Sports Nutrition & Hydration Flashcards

Iron deficiency is particularly common among which group of track and field athletes?

Answer: Female distance runners

Female distance runners face the highest risk for iron deficiency due to menstrual blood losses, foot-strike hemolysis, and high training volumes that increase iron demand.

Which dietary strategy best supports glycogen supercompensation (carbohydrate loading) before a distance event?

Answer: Tapering training while increasing carbohydrate intake to 10–12 g/kg/day for 1–3 days before the event

Carbohydrate loading involves tapering exercise volume while consuming high carbohydrate intake (10–12 g/kg/day) for 1–3 days, which maximizes muscle glycogen stores for endurance events.

A coach suspects an athlete may be developing Relative Energy Deficiency in Sport (RED-S). Which of the following is a physiological consequence of this condition?

Answer: Impaired immune function and hormonal disruption

RED-S results from chronic low energy availability and can impair immune function, hormonal health, bone density, cardiovascular function, and athletic performance.

What is the recommended approach for an athlete who must compete in the heat and humidity to minimize heat-related illness risk?

Answer: Heat acclimatize over 10–14 days, maintain hydration, and adjust race pace expectations

A 10–14 day heat acclimatization protocol, combined with proper hydration strategies and realistic pacing, significantly reduces heat illness risk in hot, humid conditions.

Which substance is classified by WADA as a prohibited stimulant when used above threshold urine concentrations, and coaches must monitor athlete consumption?

Answer: Caffeine

While caffeine was removed from WADA's prohibited list in 2004, it remains on the monitoring program; historically it was banned above 12 µg/mL urine, and coaches should remain informed about its regulatory status.

What role does sodium bicarbonate play as an ergogenic aid for track athletes competing in events of 1–10 minutes?

Answer: It acts as an extracellular buffer, reducing blood acidosis from lactate accumulation

Sodium bicarbonate raises blood pH, acting as an extracellular buffer that delays the acidosis caused by hydrogen ion accumulation during intense lactate-producing exercise in middle-distance events.

A USATF coach should advise athletes that the primary risk of consuming very high doses of protein supplements (above 3 g/kg/day) is:

Answer: Displacement of carbohydrates and fats needed for energy, with potential renal stress in susceptible individuals

Very high protein intakes can displace calorie-dense carbohydrates and fats that fuel performance, and may increase renal filtration burden in individuals with pre-existing kidney issues.