CSCS-Nutrition

How many essential amino acids does salmon contain?

9 There are nine essential amino acids, which means that they cannot be synthesized in the body but instead must be consumed. Salmon is an animal product and is considered a complete or high-quality protein source because it contains all nine of these essential amino acids. The average amount of protein per serving is 17 grams.

Kari is a cross-country athlete and has just finished a two-hour training session. If Kari weighs 115 lbs (52 kg), how many carbohydrates should Kari consume within 30 minutes of completing her training in order to support glycogen resynthesis and the replenishment of glycogen stores?

78 grams After an aerobic endurance training session, it is recommended that athletes consume 1.5 grams of carbohydrate per kilogram of body weight. This is particularly important for athletes that train multiple days in a row, and should ideally occur within 30 minutes of the completion of training. Determine how many carbohydrates Kari should consume after training: 52 kg x (1.5g/kg) = 78 grams

What function does post-training and post-competition protein consumption serve in endurance athletes?

Tissue repair

What is another term for "reverse anorexia nervosa," a condition common with bodybuilders?

Muscle dysmorphia Muscle dysmorphia is used to describe an individual who is obsessed with gaining extreme quantities of muscle mass and often believes that they are small and underweight. These individuals frequently use high doses of ergogenic substances, despite the health risks involved.

When an athlete works at an intensity of 65% VO2 max or higher, what is the body's major source of energy?

Muscle glycogen The rate of glycogen depletion increases as exercise intensity increases. Liver and muscle glycogen both provide a source of energy; moderate- and high-intensity exercise tend to use more muscle glycogen while low-intensity exercise uses more liver glycogen. Muscle glycogen becomes an important energy substrate when working at intensities above 60% of VO2 max. Some muscle cells may experience depletion of their entire glycogen content during exercise.

Why do sedentary, healthy adults require dietary proteins/amino acids to maintain good health?

To maintain cellular structure and function

What are the primary reasons protein and CHO are recommended for athletes post-training?

To prevent breakdown of muscle protein, replenish glycogen, and promote tissue repair Glycogen stores are depleted during training and can break down muscle tissue, especially prolonged endurance training. Consuming carbohydrates (CHO) post-training can help replenish glycogen stores, which also helps prevent further the breakdown of muscle proteins to be used for energy. Consumption of protein will help promote the repair of tissue that was broken down during training. Post-competition meals help athletes rehydrate, replenish glycogen stores, and repair muscle tissue. In addition, post-training or post-competition consumption of protein and carbohydrates can also help prepare the body for the next training session or competition. Exercise or competition drains the body of electrolytes and glycogen stores and tears up muscle tissue. This is why post-exercise supplementation of proteins and carbohydrates are vital to the body's recovery.

Why must athletes be conscious of their sodium levels?

To replace electrolytes, maintain a normal osmotic equilibrium, and increase performance Fluid and electrolyte balance in the body are both important for health and for maintaining performance levels. Body water and electrolytes, such as sodium, are all lost through sweat. These electrolytes play an important role in muscle contractions and nerve conduction and play a role in increasing retention of fluids used during rehydration. Athletes who train for long periods of time, especially in hot weather, or who sweat excessively should consume electrolytes such as sodium in addition to water during the rehydration process to replenish these levels. In addition to increasing performance, this is also important to help prevent hyponatremia.

An athlete requires a high-quality protein source. Which of the following foods is most recommended for this purpose?

Tuna A high-quality protein is one that provides all of the essential amino acids, otherwise known as a complete protein source. Animal products are the primary source of high-quality protein. The only plant-based protein that qualifies as a high-quality protein is soy. In addition, tuna provides more protein per serving. Average amount of protein per serving: Tuna: 21.5 gAlmonds: 8 gBlack beans: 7.5 g

If caloric intake is adequate and two-thirds or more of the protein is from animal sources, what is the daily recommended protein intake for adults?

0.8 to 1.0 g/kg (0.36 g/pound) of body weight per day for both men and women Active adults such as those following a general fitness program should aim to consume 0.8 to 1.0 g of protein per kg of body weight each day. However, athletes in training and anyone who exercises intensely require higher amounts of protein. Endurance athletes should consume 1.0 to 1.6 g/kg body weight per day, and strength athletes 1.4 to 1.7 g/kg body weight per day.

About what percentage of the body's protein makes up tissues such as the skin and blood?

15% Protein is used to build and repair tissues in the body. 15% of the protein stored in the body is found in structural tissues such as the skin and blood, while almost half is found in skeletal muscle. The remaining protein is found in organ and bone tissue (visceral tissues).

Simon, a football linebacker who weighs 250 pounds, has consulted with a nutritionist, who recommended that he follow a nutritional plan for weight loss. How much protein would be recommended for him to consume daily during this plan?

204 to 306 grams The recommended protein intake on a weight loss plan in order to maintain muscle and lose body fat is 1.8 to 2.7 g of protein per kilogram of body weight each day. Simon weighs 250 pounds, which is about 113.4 kg 113.4 x 1.8 = 204 grams 113.4 x 2.7 = 306 grams His recommended protein intake during a weight loss plan would be 204 to 306 grams per day.

After training, muscles are more sensitive to amino acids. Up to how long does this last?

48 hours

An athlete who just completed a cross-country race lost two pounds during the competition. How much water should be consumed to replace the fluids that were lost?

About 1.5 liters For athletes that have lost significant body water during training or competition, the current recommendation is to consume 1.5 liters for every kilogram of body weight lost. This athlete lost 2 pounds of water during the race, which equates to just under 1 kilogram. This athlete should consume around 1.5 liters of water to replenish lost fluids.

Which of the following statements about MyPlate is true?

Although oils should be limited by athletes with lower caloric requirements, they should not be completely eliminated from their diets

Which of the following statements is true regarding the selection of pre-training foods for athletes using the glycemic index?

Athletes should try both lower and higher GI foods to determine which works better for them

What effect does a meal with a high glycemic index (GI) rating have on a female athlete's body?

Causes a rapid rise in blood glucose and insulin High GI foods cause a rapid rise in blood glucose and insulin, and low GI foods cause a slower rise in blood glucose and, because of this, there is a smaller insulin response. High GI foods are absorbed more quickly than low GI foods, hence the rapid rise in blood sugar. An example of a food with a high GI is white bread. A low GI food is kidney beans.

What is the main difference between essential and non-essential amino acids?

Nonessential amino acids are synthesized within the body, and essential amino acids must be consumed

What should strength and power athletes consume after an intense training session or competition?

Protein and carbohydrates Strength and power athletes can significantly decrease their glycogen stores during intense training and competition. They need to replenish their glycogen stores by consuming carbohydrates post-training or post-competition. Training and competition also create muscle damage, which requires protein intake in order to ensure protein synthesis and preserve muscle tissue.

Hyponatremia is a dangerous condition that involves which of the following?

Significantly decreased sodium levels Hyponatremia is also known as water intoxication and occurs when the sodium levels in the body are significantly depleted. In addition to losing body water during intense or prolonged exercise, you also lose sodium and other electrolytes through sweat. It is important to include sodium replenishment in addition to rehydration, particularly if an individual sweats profusely or for a long time. If sodium is not consumed and replenished during rehydration, this further decreases (dilutes) the sodium levels in the body and can result in a life-threatening situation.

Which of the following would be considered a muscle buffer?

Sodium bicarbonate During bouts of high-intensity anaerobic training, hydrogen ions (H+) accumulate within skeletal muscle while pH decreases. This combination has a detrimental effect on performance. Regulating the concentration of H+ in the muscle is key to improving performance, especially in sports that involve repeated bouts of high-intensity movement. Muscle-buffering capacity (MBC) describes the ability to effectively regulate the H+ concentration during high-intensity training. This ability can be improved through training, but may also be increased using a nutritional muscle buffer such as sodium bicarbonate. Other examples of muscle buffers include beta-alanine and sodium citrate.

What dosing method is commonly used for athletes using anabolic steroids?

Stacking

Which of the following is considered a high-quality protein?

Yogurt High-quality proteins are those that are highly digestible and contain all essential amino acids. Animal-based proteins are complete proteins in that they contain all of the essential amino acids; soy is the only plant-based protein that is considered a completed protein. In general, plant proteins are less digestible than animal proteins and are missing at least one of the essential amino acids.

Why should alcohol be avoided after a training session or competition?

it impairs muscle protein synthesis The protein synthesis that occurs after training or competing is crucial to recovery as well as the maintenance and growth of muscle tissue as well as repair. Alcohol consumption interrupts protein synthesis, which can affect muscle recovery and growth.

What is a main contributor to initial weight loss when following a low-carbohydrate diet?

loss of water weight

What is the goal of consuming fluids a few hours before beginning exercise?

to avoid dehydration during exercise

What is the minimum recommended daily amount of protein for an athlete competing in the sport of rowing?

1.4 to 1.7 g/kg/day The sport of rowing is categorized as a combination of aerobic and anaerobic exercise, where the athlete must have good stamina, yet have the ability to forcefully move the oar. For this athlete, who needs both strength and aerobic endurance, recommended protein intake is 1.4 to 1.7 g/kg/day.

How many grams of protein per kg of body weight should strength athletes consume each day?

1.4-1.7 g/kg/day The current dietary reference intake is 1.4 to 1.7 g/kg/day of protein for strength athletes. Protein intake above recommended levels is not advised because the additional protein in an athlete's diet may prevent the athlete from consuming adequate amounts of carbohydrates and/or fats. However, athletes who are on a reduced-calorie diet for weight loss may need to consume more protein per day to preserve muscle tissue during weight loss. In this case, the recommended range increases to 1.8 to 2.7 g/kg/day. - The average adult (non-athlete) should consume 0.8 to 1.0 g/kg/day - Aerobic endurance athletes should consume 1.0 to 1.6 g/kg/day

How many cups of dark green vegetables does MyPlate recommend an adult female consume each week?

1.5 cups The vegetable food group in MyPlate provides weeklyintake recommendations for five different vegetable subgroups, including: Dark green vegetables Red and orange vegetables Beans and peas Starchy vegetables Other vegetables Adult females should eat 1.5 cups of dark green vegetables every week. Men 19 to 50 years should consume 2 cups per week, and men 51 and over should consume at least 1.5 cups per week. It is important to remember that the guidelines provided by MyPlate are geared toward the general populatio

Dylan lost 2.5 pounds during his first lacrosse game in a tournament and needs to play again in a few hours. How much fluid does he need to consume to rehydrate and be prepared for the next game?

1.5 liters When dehydration levels are high or when an athlete has fewer than 12 hours before their next training session or competition, they should rehydrate more aggressively. It is also important to ensure sufficient electrolytes are included during rehydration to prevent hyponatremia. If dehydration is mild or the athlete has more than 12 hours before they need to train or perform, rehydration can be more gradual, but still should contain electrolytes. For aggressive fluid replacement, the current recommendation is to consume 1.5 liters for every kilogram of body weight lost. Dylan lost 2.5 pounds which equals 1.1 kilograms. For calculation purposes, round down to 1 kg. Therefore, to replace the 1 kg of weight lost during his game, he should consume 1.5 liters of fluid along with sufficient sodium or electrolytes.

The general macronutrient guidelines, provided by the Dietary Guidelines Advisory Committee, suggest keeping saturated fat intake below what percentage of total calories?

10% The human body is capable of making saturated fatty acids, and therefore, there is no minimum daily requirement for consuming saturated fats. According to the Scientific Report of the 2015 Dietary Guidelines Advisory Committee, the recommended maximum intake should be kept under 10%. Other recommendations include replacing saturated fats with unsaturated fat to help keep the daily intake under 10%.

A 115-pound (61 kg) female athlete has an average daily nutrient intake of 325 grams of carbohydrate, 55 grams of protein and 75 grams of fat. Approximately what percent of her total caloric intake is protein?

10% Carbohydrate has 4 kcal/gram, protein 4 kcal/gram, and fat 9 kcal/gram. This athlete has a total caloric intake of 2195 kcal and a total caloric intake of protein of 220 kcal or ten percent of her total caloric intake. Typically, for men and women, up to 15% of total caloric intake is from protein. The average adult 19 years of age or older should consume 0.80 to 1.0g/kg of body weight per day. In this athlete's case, that would be 48.8 grams. Protein recommendations for athletes are even higher. Aerobic endurance athletes should consume 1.0 to 1.6 g/kg/day, while other athletes should consume 1.4 to 17 g/kg/day.

Greg is a collegiate football linebacker who weighs 231 lbs. Based on the sport-specific protein recommendations, how much protein should he consume daily?

105-210 grams Protein intake recommendations for specific sports are based on the specific demands of the sport. The recommendation for American football athletes is 1.0 to 2.0 grams of protein per kilogram of body weight. Greg weighs 231 lbs, which is about 105 kilograms. Therefore this athlete should consume 105 to 210 grams of protein each day. 105 kg x 1.0 grams/kg = 105 grams 105 kg x 2.0 grams/kg = 210 grams

A strength and conditioning professional is trying to estimate calorie intake for her athletes. How many calories per day would a moderately active male athlete need?

19 kcal/lb A strength and conditioning professional should know the average kcal/lb that athletes need. The numbers differ for males and females. Based on activity level of male athletes: Light: 17 kcal/lb Moderate: 19 kcal/lb Heavy: 23 kcal/lb Based on activity level of female athletes: Light: 16 kcal/lb Moderate: 17 kcal/lb Heavy: 20 kcal/lb

At what percentage of body water loss (dehydration) does athletic performance begin to diminish?

2% Mild dehydration, which is when 2 to 3 percent of the body's water is lost, can begin to diminish athletic performance. Symptoms of dehydration include: increased fatigue decreased motivation decreased accuracy and motor control decreased strength, power, and endurance Severe dehydration can have serious consequences, including an increased risk of heat stroke and even death. This is exacerbated during warm or hot weather and at higher altitudes.

A female collegiate basketball player is five feet nine inches tall and weighs 140 pounds. How many calories should she consume per day?

2,800 kcal Caloric guidelines based on activity level of a sport (basketball is considered heavy activity), suggest that a basketball athlete should consume 20 kcal/pound for females and 23 kcal/pound for males. A female athlete at 140 pounds who needs 20 kcal/pound of body weight/day will need 2,800 calories a day.

What is the most effective dose and timing of caffeine to improve performance during endurance exercise?

3 to 9 mg/kg of body weight ingested one hour before training For the most effective ergogenic response, a caffeine dose of 3 to 9 mg/kg of body weight should be ingested one hour before training. Caffeine stimulates the central nervous system and is often used for performance enhancement. Intakes greater than 9 mg/kg bodyweight do not offer any increased benefits. Caffeine may increase power production as well as increase time to exhaustion during aerobic endurance training; however, research results are inconclusive.

Alex is a 100-meter sprinter and weighs 180 pounds (82 kilograms). How many carbohydrates should he consume daily?

410-492 grams Athletes who compete in sports that require powerful, high intensity, short bursts of activity, such as sprinting and strength sports, need to consume about 5 to 6 grams of carbohydrate per kilogram of body weight each day to support training and competition. Adequate carbohydrate intake is necessary to replenish glycogen stores, which are depleted during training and competition. Multiply 82 kg by the lower and upper range recommendations (5g and 6g). 82 x 5g = 410 grams 82 x 6g = 492 grams Therefore, his daily carbohydrate requirement is between 410 and 492 grams. Aerobic endurance athletes have greater carbohydrate needs. They should consume 8 to 10g/kg per day.

What is the daily recommended carbohydrate intake for strength and power athletes?

5 to 6 grams per kilogram of body weight The recommended carbohydrate intake for strength and power athletes is 5 to 6 grams per kilogram of body weight per day. Although there has been limited research on the carbohydrate requirements of American sprinters, wrestlers, and football, basketball, and volleyball players, the majority of these athletes do not require the same carbohydrate intake as those who train aerobically for more than an hour each day

An athlete who is interested in losing weight while preserving muscle mass should reduce daily caloric intake by what amount?

500 kcal As a general guideline, the athlete should consume approximately 500 fewer calories per day and should also increase protein intake to 1.8-2.7 g/kg of body weight per day to lose weight while preserving muscle mass. Greater reductions in calories can lead to a greater loss of muscle mass and may not provide sufficient energy for training and performance. To decrease caloric intake, one method would be to consume smaller portions of food at each meal, while choosing lower-calorie foods. Many approaches can work, and each athlete should determine what is best for them as an individual. The most important components of a successful weight loss plan are overall caloric intake and consistency.

What is the recommended daily intake of carbohydrates for an endurance athlete who weighs 145 pounds?

528-660 grams An endurance athlete should be consuming 8 to 10 grams of carbohydrates per kg of body weight. 1. Convert the athlete's weight from pounds to kilograms. 145 pounds is approximately 66 kg 2. Multiply that number by 8 and by 10 to determine the range of carbohydrates to be consumed each day. 66 × 8 = 528 grams 66 × 10 = 660 grams This athlete should consume between 528-660 grams of carbohydrates per day.

Amy, a 30-year-old aerobic endurance athlete, is running a marathon that starts at 8:00 am. She consumes her pre-competition meal at 6:00 am. If Amy weighs 132 pounds, how many grams of carbohydrate should she consume at this meal?

60 grams A pre-competition meal consumed two hours prior to competition should include 1 gram of carbohydrate per kg of body weight. Amy weighs 132 pounds, which is approximately 60 kg. Therefore, Amy should consume 60 grams of carbohydrate in her pre-competition meal. If Amy consumed her meal within one hour of the marathon start time, she should only consume 0.5g per kg, or 30 grams of carbohydrate. If she consumed her meal at least four hours prior to the start of the race, then she could consume anywhere between 1 and 4 g/kg (60 to 240 grams).

Aerobic endurance athletes training for 90 minutes or more each day should consume how many grams of carbohydrate per kilogram of body weight per day?

8 to 10 grams Aerobic endurance athletes should restore their levels of glycogen by consuming 8-10 grams of carbohydrates per kilogram of body weight each day. Maintaining glycogen levels is important to help improve work output and performance as well as to delay fatigue during training and competition. An athlete weighing 75 kg (165 pounds) should consume 600 to 750 grams of carbohydrate daily. Athletes involved in strength, sprint, or skill-based training should consume 5 to 6 grams of carbohydrate per kilogram of body weight per day

What is the recommended daily carbohydrate intake for aerobic endurance athletes?

8 to 10 grams per kilogram of body weight Sufficient carbohydrate intake may help delay fatigue for endurance athletes such as long-distance runners, cyclists, triathletes and cross-country skiers. Athletes who train for 90 minutes or more per day at a moderate intensity should consume 8 to 10 grams of carbohydrates per kilogram of body weight per day. As an example, a person weighing 165 pounds (75 kg) should eat approximately 600 to 750 grams per day.

The goal of a pre-competition meal for an endurance athlete is to maintain blood glucose and stored glycogen and prevent hunger. What should this meal consist of to help achieve this goal?

A meal that is low in fat, high in carbohydrates, and moderate in protein Before competition, endurance athletes should ensure they consume carbohydrates to help maintain blood glucose and ensure glycogen stores are not depleted. Fluids are also important pre-competition to prevent starting in a hypo-hydrated state. Protein consumption can help with hunger; however, high fat intake is not recommended. Foods that are high in fiber have the potential to create gastrointestinal issues.

What are the nitrogen-containing molecules that are the smallest building block for proteins in the body?

Amino acids The smallest building block for proteins are amino acid molecules. Different combinations of individual amino acids join together to make polypeptides, which then bond to form various proteins in the body. Four amino acids can be synthesized by the body and are therefore considered "nonessential" because they do not need to be consumed in the diet. Nine amino acids are "essential" because the body cannot manufacture them; they must be obtained through diet. Eight amino acids are considered conditionally essential. They become essential during times of illness and stress and at those times must be obtained through the diet.

Which of the following statements is false regarding carbohydrate loading?

An athlete should first decrease their carbohydrate intake before they begin their carbohydrate-loading phase for the best results Carbohydrate loading can help increase an athlete's glycogen stores prior to an event, which may help delay fatigue as glycogen is depleted during endurance exercise. There are different methods of carbohydrate loading, but all include increasing carbohydrate intake for multiple days leading up to the event. It is not recommended to decrease carbohydrate intake prior to a carbohydrate loading phase. Carbohydrate loading can be beneficial for aerobic endurance athletes such as long-distance runners and cyclists, cross-country skiers, and any other athletes who risk depleting their glycogen stores.

Dietary reference intakes (DRIs) provide an understanding of what piece of information that is used to determine an athlete's food recommendations?

An athlete's basic nutritional requirements Dietary reference intakes (DRIs) are a complete set of reference values used to plan and assess nutrient intake. They include details of macronutrients, micronutrients, electrolytes, and water. When a dietitian assesses a person's nutrient intake, they look at several days of eating to determine their average intake for the specific nutrients within each of these categories and compare these numbers to the DRI. Based on the results, the dietitian will make basic nutritional recommendations.

What type of performance enhancement substance is used to gain an ergogenic benefit by reducing anxiety and tremors during performance?

Beta blockers Beta blockers are typically prescribed by cardiologists for the treatment of certain cardiovascular diseases such as hypertension. However, athletes in sports that require steady, controlled movement have found them useful to decrease anxiety and increase control and accuracy. They work by preventing the catecholamines (such as norepinephrine) from binding to the beta-adrenergic receptors. Beta blockers also have adverse effects, including an increased rate of perceived exertion as well as health risks such as bradycardia and the potential for heart failure. Insulin is an anabolic hormone, and arginine is an amino acid marketed for its potential to influence vasodilation.

If an athlete's low-density lipoprotein (LDL) cholesterol count is 135, in what classification does that put her?

Borderline high Total cholesterol levels in the body are a combination of high-density lipoproteins (HDL) and low-density lipoproteins (LDL). Cholesterol plays an important role in certain body functions, but high levels of total cholesterol and LDL can also lead to an increased risk of heart disease. In contrast, increased HDL levels can actually be beneficial and help protect against heart disease. LDL classification (mg/dL): Optimal: < 100Borderline high: 130-159High: 160-189Very High: > 190

Which of the following substances will increase the effectiveness of ephedrine?

Caffeine Ephedrine has been widely used to treat common illnesses, such as bronchial asthma, allergies, and the common cold. It is also popular among bodybuilders because of its effect on increasing fat loss. It is often used in conjunction with caffeine to enhance the thermogenic effect and cause improvements in aerobic endurance performance. The results are inconclusive regarding its effect on anaerobic exercise performance. Caffeine stacked with ephedrine seems to work better than taking the supplement alone. It is important to note that ephedrine is currently banned by the FDA and is also a banned substance for athletes in many sports organizations, including the IOC.

Which combination of micronutrients has been shown to be effective in improving bone strength in the elderly population?

Calcium and vitamin D Calcium and vitamin D are important to bone health, especially in the elderly population. Calcium helps maintain bone density in adults but is also involved in other functions in the human body such as regulating muscle contractions and nerve function. When calcium intake is insufficient, the body pulls calcium from the bones to be used in the body. This can have a detrimental result. Bone density decreases in calcium deficiency, increasing the risk of bone fractures. Vitamin D aids calcium absorption and helps maintain sufficient levels of calcium and phosphorus in the blood. Vitamin D is necessary for building and maintaining bone mass.

Which of the following macronutrients can provide energy for the body at the highest rate?

Carbohydrate The body's macronutrients are carbohydrates, fats, and proteins. The glycolytic energy pathway can supply ATP at the highest rate through the breakdown of carbohydrates. The glycolytic system can use either glucose or glycogen, both derivatives of carbohydrates. It is also possible to produce ATP (energy) through the breakdown of fats and proteins, but these processes are slower than the through the breakdown of carbohydrates.

Which of the following foods is not considered a high-quality protein?

Corn

An athlete is inquiring about performance-enhancing substances. Which of the following could be suggested without legal or ethical consequences?

Creatine Creatine, in the form of creatine phosphate, naturally plays a role in energy metabolism in the body to create ATP. It is a common dietary supplement and research has shown that it can help increase strength levels. Creatine is not currently on the banned substance list, and studies have not shown significant adverse effects. Erythropoietin and testosterone are both classified as drugs and are included as banned substances for athletes.

A female amenorrheic athlete is a vegetarian who has been instructed by a medical professional to increase her calcium intake. However, she dislikes supplements and dairy foods. Which of the following foods would help this athlete consume increased amounts of calcium?

Dark leafy vegetables, broccoli, and soybeans Strength and conditioning professionals should be aware of the potential risk of the female athlete triad. The triad refers to the relationship between energy availability, menstrual function, and bone mineral density. This is a risk when female athletes do not have sufficient calorie intake to meet the demands of training. One of the issues within the triad is amenorrhea, which is the absence of a menstrual cycle for more than three months. During training, female athletes who do not meet energy and calcium needs, because of intentionally restricting intake or not consuming enough calories, can disrupt the menstrual cycle. These athletes have an increased risk of bone density issues and often need to increase their calcium intake. Dark leafy vegetables, broccoli, and soybeans are all good vegetarian sources of calcium.

Monitoring urine color is the simplest method to determine hydration status. Which of the following urine colors would indicate that the body is in a dehydrated state?

Dark yellow Preventing dehydration is important for athletes to maintain performance levels. A quick and simple way to check is looking at one's urine color. While judging urine color can be very subjective, seeing dark yellow-colored urine can be an indicator of dehydration. Urine color and quantity can be misleading, especially immediately following rehydration periods after dehydration. When athletes rehydrate with pure water, they will produce copious amounts of urine long before they become adequately hydrated. In addition, things such as Vitamin B supplements, beets, and certain medications can alter urine color and prevent it from being a truly reliable measure of hydration.

What happens to the recommended carbohydrate intake for an aerobic endurance athlete when the pre-competition meal is consumed closer to the start of the competition (less than one hour) compared to one consumed over two hours prior to competition?

Decreases If an athlete consumes a pre-competition meal at least two hours before the competition starts, the recommended carbohydrate intake is 1g/kg of body weight. If the athlete needs to eat closer to competition time (one hour or less), this recommendation decreases to 0.5 g of carbohydrate per kg of body weight. In addition, a meal consumed an hour or less prior to competing should also be smaller, and liquid carbohydrates may be preferred over solid foods in order to speed up carbohydrate digestion and availability.

An athlete is having some issues with maintaining muscle mass while attempting to lose weight. Which of the following factors could be contributing to these issues?

Eating less than the recommended 1.8 to 2.7 g protein per kg of body weight per day Some athletes may need to lose body fat at various times in order to achieve an optimum body weight for performance in their sport. When an athlete decreases their calorie intake in an effort to do so, their recommended protein intake increases. Protein synthesis may decrease during times of caloric restriction, and increased intake will help sustain levels needed for tissue repair as well as maintaining muscle mass. Recommended protein intake for dieting athletes is 1.8 to 2.7g/kg/day.

Which of the following provides a similar physiological response to altitude training?

Erythropoietin Altitude training increases red blood cell and hemoglobin levels naturally as the body adjusts to training in an environment that has less oxygen. This increases the ability to deliver oxygen to working tissues during training and competition and can lead to improved performance. Erythropoietin is a hormone that stimulates red blood cell production. Athletes take erythropoietin in order to increase oxygen delivery, similar to the effect achieved through altitude training. This supplementation is a form of blood doping, which is banned in most organizations. Blood doping can also be done using blood transfusions. Beta-agonists are typically used to improve body composition. Sodium bicarbonate is a muscle buffer and is used mainly by athletes for shorter duration, high-intensity activities to improve performance by influencing the pH level within skeletal muscle.

What macronutrient has large stores in the body, and provides a vast fuel source for exercise?

Fat Fat stores in the body create a large source of potential energy that can be used for activity and exercise. Oxidation of intramuscular fat stores and circulating fatty acids produces a high percentage of the energy used when the body is resting or during low-intensity activity. As intensity increases, carbohydrates become the preferred energy source. Although stored carbohydrates provide a great fuel source, the body has a limited storage capacity when compared with capacity for fat storage. For example, a lean runner who is 160 pounds with 4% body fat has approximately 22,400 calories stored within fat tissue.

Body Mass Index (BMI) is limited when used with athletes because it does not consider which of the following physical parameters?

Fat-free mass and fat distribution BMI uses an individual's height and weight as a measure of body fat and health as well as an indication of risk for certain diseases. However, BMI calculation does not take into account body fat percentage. BMI measurement overestimates body fat and disease risk in individuals with a large amount of muscle mass, including athletes.

Which of the following groups often have an increased risk of iron deficiency?

Female aerobic endurance athletes The most common nutritional deficiency is iron deficiency and, because iron helps transport oxygen throughout the body, this can be detrimental to athletic performance. Females lose iron through menstruation, which is why females have a greater risk of deficiency than males, especially when coupled with other risk factors. For example, those who lose a lot of blood with each cycle are at an increased risk of iron deficiency. Aerobic endurance athletes are also at greater risk for deficiency than other athletes; in fact, a recent study showed that more than 25% of female aerobic endurance athletes were deficient in iron.

An athlete consumes a protein shake after a tough resistance training session. Why is post-exercise protein important for the athlete?

For tissue repair and growth

Which of the following is the correct formula to calculate glycemic load (GL)?

GL = GI of a food × grams of carbohydrate per serving of food / 100 The glycemic index (GI) is a numerical index that ranks carbohydrates based on the rate of digestion and absorption (i.e., their conversion to glucose within the human body). The GI uses a scale of 0 to 100, with higher values given to foods that cause the most rapid rise in blood sugar. Pure glucose serves as a reference point and is given a Glycemic Index (GI) of 100. The glycemic load (GL) is helpful in determining true glycemic response because it also calculates the quantity of carbohydrate contained in a food. The GI is determined using the standard serving size of that food.

As exercise duration increases and glycogen stores are depleted, which process provides additional glucose for energy without ingesting any additional macronutrients?

Gluconeogenesis Gluconeogenesis is the conversion of protein or fat into glucose, which the body can then use as fuel. Lactate is used as an energy substrate in gluconeogenesis, and lactate production increases with increased exercise intensity.

Which of the following provides a guideline for how quickly carbohydrates are digested and how long blood glucose levels are elevated following consumption?

Glycemic index (GI) The GI is a measure of the digestion and absorption rate of a carbohydrate, and are ranked on a 100 point scale. Foods with a higher GI (closer to 100), such as sweetened foods and bread, are digested and absorbed quickly, raising blood glucose and insulin levels faster than lower glycemic foods, which also have a smaller impact on blood glucose. Consuming carbohydrates along with other macronutrients alters the GI. Low glycemic foods have a GI ranking of 55 or less Medium glycemic foods have a GI ranking between 55 and 69 High glycemic foods have a GI ranking of 70 or more

Which of the following banned substances is not detected in a urine test but is detected in a blood test?

Human growth hormone (HGH) Human growth hormone (HGH) is not detectable in a urine sample. This is one of the reasons that testing organizations such as the World Anti-Doping Agency (WADA) started implementing blood testing of athletes.

What does the urine specific gravity (USG) test measure?

Hydration status

When an endurance athlete injects erythropoietin, they will achieve all of the following benefits except:

Increased levels of growth hormone Erythropoietin (EPO) is a protein hormone that is produced in the kidneys and stimulates the production of new red blood cells. Injections of EPO can enhance oxygen delivery to the working muscle tissue. Injections of EPO are associated with increases of both hematocrit and hemoglobin. Additionally, enhanced oxygen-carrying capacity of the blood makes EPO an effective ergogenic aid for the aerobic endurance athlete.

A female endurance athlete consumes a sufficient amount of calories but follows a very low-carbohydrate diet. How might that affect energy production?

Increased use of fats for fuel Athletes who consistently consume a low carbohydrate diet adapt to this intake by increasing their use of fats for fuel. Fats have the highest capacity for energy (ATP) production, and therefore should provide ample fuel for training and competition. Since this athlete is not in a negative caloric balance, she would not experience an increased reliance on protein. Also, since her intake of carbohydrates is low, her carbohydrate stores would decrease from where they would be with a higher carbohydrate intake. Therefore, she would not have an increased use of carbohydrate stores for energy production.

MyPlate provides guidelines on daily caloric and portion recommendations for which of the following demographics?

Individuals of all ages who average 30 minutes or less of moderate activity per day MyPlate provides general guidelines for total caloric intake as well as specific daily portions of food groups including protein, grains, fruit, and vegetables. Specific recommendations are broken down by age and gender, starting for children as young as two years old. The guidelines are geared to provide adequate nutrition for individuals who get 30 minutes or less of moderate activity on a daily basis. The guidelines do not generally account for the increased needs of athletes.

This mineral is part of the thyroid hormone and helps regulate growth, development, and energy metabolism. It is found in saltwater fish and other seafood.

Iodine

Jane is a 25-year-old endurance athlete. She consumes a strict vegetarian diet and does not take supplements. Based on this information, Jane has an increased risk to be deficient in which of the following minerals that helps deliver oxygen to working tissues?

Iron Iron is an important mineral that is essential for delivering oxygen throughout the body. Iron deficiency is very common. There are three factors that increase Jane's risk for iron deficiency: Females lose iron through menstruation, so women are at greater risk than men Aerobic endurance athletes have been shown to be at an increased risk; a recent study has found that over 25% of female aerobic endurance athletes are iron deficient Vegetarian diets are often low in iron and can increase the risk of deficiency

An athlete who donates blood during a heavy volume training period may be at risk of having insufficient levels of which of the following nutrients?

Iron Iron is necessary for the production of red blood cells and hemoglobin and is a constituent of myoglobin. Because of this, it plays an important role in oxygen transport and utilization of energy, bringing oxygen to the working tissues in the body. Even marginal iron deficiency may impair athletic performance. Iron loss happens in three stages: depletion, marginal deficiency, and anemia.

When an athlete lowers their caloric intake, what happens to the protein requirement?

It goes up The recommended daily allowance (RDA) of protein for adults is 0.80 g/kg/day. This number is higher for children and teenagers. When an athlete restricts their caloric intake so that they are in a negative calorie balance (expending more calories than they are consuming), protein can be used to be converted into an energy source. When this happens, additional protein intake is necessary to replenish amino acids.

Which of the following ergogenic aids does not result in increased protein synthesis?

L-Carnitine Testosterone and growth hormone are both anabolic hormones that stimulate protein synthesis. Branched-chain amino acids (isoleucine, leucine, and valine) fuel protein synthesis when ingested immediately following resistance training. L-Carnitine is created from amino acids; however, its role in the body involves transporting fatty acids to be used for energy. Supplementation with L-Carnitine may enhance recovery.

What performance-enhancing substance is responsible for the transport of fatty acids from the cytosol into the mitochondria to be oxidized as energy?

L-carnitine L-carnitine plays a role in lipid oxidation by bringing fatty acids into the mitochondria to be used for energy. The premise is that increased fatty acid oxidation will help improve performance by sparing muscle glycogen; however, research has not yet proven this theory. However, it has been shown that L-carnitine may have certain benefits, such as enhanced recovery. Research study participants who supplemented with L-carnitine experienced decreased pain and muscle damage, decreases in markers of metabolic stress, and enhanced recovery following high-intensity exercise. Participants in this study were untrained or were recreationally trained. Athletes may not experience a similar result.

Which of the essential amino acids has been found to be mostimportant for stimulating protein synthesis?

Leucine Leucine, isoleucine, and valine are three of the essential amino acids and are considered branch-chain amino acids (BCAAs). The BCAAs as a group are the most important amino acids to enhance protein synthesis, but leucine has been found to have the most significant effect. Therefore, it is recommended that athletes choose protein sources that contain leucine to maximize protein synthesis after training.

Which of the following is not included in the dietary goals of most athletes?

Maintaining the lowest possible body mass index Body mass index (BMI) is often used as a measure of body fat and disease risk, calculated from an individual's height and weight. However, BMI measurement cannot distinguish between fat and muscle mass. Many athletes carry more muscle mass than the average individual, resulting in elevated BMI scores, and therefore BMI is generally not the most accurate way to determine optimum body composition in athletes.

When an athlete starts using protein as an energy source, how would their caloric balance be described?

Negative A negative caloric balance exists when fewer calories are consumed than are expended. A positive caloric balance exists when more calories are consumed than are expended. When a person is in a state of negative caloric balance, protein can be converted to produce energy through the process of gluconeogenesis. Therefore, when caloric intake decreases without a similar decrease in energy expenditure, or caloric intake stays the same despite an increase in energy expenditure an individual's daily protein requirement increases. When protein is bring used as an energy source, it is not as available to replenish the amino acid pool, and more protein must be consumed to meet this need.

Which of the following are necessary for the formation of healthy cell membranes, the development and function of the brain and nervous system, and the production of hormones?

Omega-6 and omega-3 fatty acids There are three forms of fatty acids: saturated, monounsaturated and polyunsaturated. Omega-6 and omega-3 fatty acids are both polyunsaturated fatty acids and are considered essential, simply meaning that the body does not make them and instead they must be consumed. Omega-6 fatty acids are more abundant and found in common oils such as corn and soybean oil. Omega-3 fatty acids are generally found in fish such as salmon, trout, and mackerel. Flaxseeds and walnuts are other sources of omega-3 fatty acids. Adequate intake of these polyunsaturated fatty acids is important for brain and nervous system function, and the production of hormones and healthy cell membranes.

An athlete needs to replace his glycogen stores before his second competition for the day. Which of the following factors most affects how quickly this can occur?

Post-exercise carbohydrate ingestion The most important factor in replenishing glycogen stores after exercise is the timing and amount of carbohydrate ingestion. Glycogen synthesis occurs at a rapid rate when large amounts of carbohydrates are consumed immediately after exercise or competition. Athletes who train or compete multiple times a day or have less than 24 hours before their next session should consume a high-carbohydrate meal immediately after finishing their event and at regular intervals thereafter to quickly replenish glycogen stores. It could also help to consume carbohydrates during training and competition to help delay fatigue and decrease reliance on glycogen stores.

What is considered the most popular dietary supplement consumed by young people (athletes and non-athletes) in the US?

Pre-workout energy drinks

A measurement of the increase in energy expenditure after eating that includes the cost of digestion, absorption, metabolism, and storage of food in the body is called what?

Thermic effect of food The human body spends energy to digest, absorb, metabolize, and store the foods we eat. This increased expenditure is known as the thermic effect of food (also referred to as diet-induced thermogenesis) and can be measured for several hours after a meal. It accounts for approximately 10% to 15% of total calories burned each day.

Which of the following is a measure of protein quality?

Protein digestibility correct amino acid score (PDCAAS) Protein quality is measured based on two things: the amino acids available in a food as well as how much nitrogen is absorbed when the food is digested. The protein digestibility correct amino acid score (PDCAAS) takes both of these into account when rating the quality of a protein. Animal-based proteins such as meat, eggs, dairy, fish, and poultry, are rated as higher quality proteins than most plant-based foods. Higher quality protein foods also include all of the essential amino acids. It is important to note that protein quality is also affected when consumed in combination with other foods, and certain cooking methods can also decrease protein quality. The Estimated Average Requirement (EAR) describes the daily nutrient intake necessary for basic health, based on the average needs of half of each group for a defined age and gender. The Acceptable Macronutrient Distribution Range (AMDR) describes the acceptable range for the intake of any nutrient, including protein, and is a percentage range of total calorie intake.

If a nutritional supplement includes leucine on its list of ingredients, which physiological mechanisms would it stimulate?

Protein synthesis and protection from muscle catabolism Leucine is a branched chain amino acid that plays a major role in stimulating muscle protein synthesis and helps to protect the muscle protein from catabolism during exercise. It appears that leucine is the key amino acid for stimulating muscle protein synthesis. In fact, many researchers believe that leucine is the rate-limiting factor for maximizing protein synthesis within skeletal muscle, as opposed to the total amount of protein consumed.

Wendy is a competitive Olympic weightlifter who weighs 132 lbs. She trains twice per day, multiple days per week. What are her daily protein and carbohydrate requirements?

Protein: 84-102 grams/day; Carbohydrates: 300-360 grams/day As a strength athlete, Wendy should consume 1.4 to 1.7 grams of protein and 5 to 6 grams of carbohydrate per kilogram of body weight per day. Wendy's weighs 132 lbs, which is approximately 60 kilograms. Wendy's daily protein requirement: 60 kg x 1.4 g/kg = 84 grams 60 kg x 1.7 g/kg = 102 grams Wendy's daily carbohydrate requirement: 60 kg x 5 g/kg = 300 grams 60 kg x 6 g/kg = 360 grams

How does the composition of proteins differ from that of fats and carbohydrates?

Proteins contain nitrogen in addition to carbon, hydrogen, and oxygen Proteins, fats, and carbohydrates all contain carbon, hydrogen, and oxygen; however, proteins also contain nitrogen. A helpful way to remember this is that the word "amino" means "nitrogen-containing," and proteins are made up of amino acids.

As a strength coach, what advice would you offer your athlete if he requested a nutrition plan for weight loss?

Refer the athlete to a registered dietitian A personal trainer or strength and conditioning specialist should have a general understanding of nutrition and should guide athletes to resources such as MyPlate as a starting point to help them evaluate the quality and makeup of their diet. Athletes that need more individual assistance, for example, to gain or lose weight, to adjust for any health conditions or food allergies or sensitivities should be referred to a registered dietician, and, preferably, a sports dietician. A sports dietician is a registered dietician that has specific education and training in sports nutrition.

What is a recommendation for lowering high levels of blood lipids?

Replace saturated fatty acids with unsaturated fatty acids Intake of saturated fatty acids should be 10% or less of total calories. Saturated fatty acids play an important role in certain functions, but the body is capable of synthesizing these saturated fats. It is beneficial to replace saturated fatty acids with unsaturated fatty acids, especially those that are polyunsaturated. There are two essential polyunsaturated fatty acids: omega-6 and omega-3, which are necessary for healthy cells, brain and nervous system function, and hormone production. Other recommendations include keeping sugar intake to less than 10% of total calories and avoiding alcohol and refined carbohydrates.

How does arginine affect circulation?

Stimulates vasodilation Arginine is an amino acid that affects nutrition and metabolism, including the synthesis of protein and creatine. Arginine supplementation can affect circulation through the release of nitric oxide, which stimulates vasodilation. This relaxation of the blood vessels may allow for greater delivery of oxygen and other substrates to the working tissues.

To avoid gastrointestinal issues during competition, which of the following should be avoided in precompetition meals?

Sugar alcohols Athletes should consider things like food content, as well as timing and familiarity of foods when selecting foods to include before competition. The best choice is foods that are lower in fat and fiber with moderate protein levels. If the athlete is eating closer to competition time, quantity should be reduced. Carbohydrates and proteins both make good choices for pre-competition foods. Sugar alcohols are often added to sweeten foods without adding calories to the food, and they can be found in many low-carbohydrate and sugar-free foods. These are not a good choice pre-competition because sugar alcohols are not entirely absorbed in the gut, which can lead to bloating and cramping and other GI distress.

A nutritionist suspects that an athlete's diet is lacking in fiber. What are the consequences of this type of inadequacy in diet?

Type 2 diabetes, heart disease, colon cancer, and constipation Over time, a diet lacking in fiber may lead to an increased risk of developing certain diseases such as type 2 diabetes, heart disease, colon cancer, and gastrointestinal issues such as constipation. Consumption of fruits, vegetables, nuts, seeds, legumes, and whole-grains can help ensure adequate fiber intake and help prevent disease. General fiber recommendations are: 30-38 grams per day for men 21-29 grams per day for women

An athlete is looking to improve the nutrient density of their diet. Which foods are the best options to help achieve this goal?

Vegetables and fish Nutrient-dense foods are high-quality foods that are minimally processed and provide a significant amount of nutrients like vitamins, minerals, and fiber for the number of calories in the food. Vegetables and fish are included as nutrient-dense foods, along with milk, other protein foods and grains. Although water is essential, it does not provide nutrients like vitamins and minerals. Some foods, such as nuts and cheese, are nutrient dense but are also calorie dense. This is important to take into consideration if the athlete is concerned with maintaining a healthy weight for their sport.

A vegetarian athlete that does not consume any animal products (such as meat, eggs, fish, or dairy) might be deficient in which vitamin?

Vitamin B12 Vitamin B12 is most prevalent in animal protein foods, including meat, eggs, and fish and dairy. B12 plays a key role in making red blood cells and keeping nerve and blood cells healthy. Common symptoms of a B12 deficiency can include fatigue and weakness. Individuals should work with a nutrition professional to determine if they are deficient, as well as what to do in order to address any deficiency. It is not in the scope of practice for a strength and conditioning professional to diagnose or suggest treatment options for nutrient deficiencies. Vitamin B1, also known as thiamin, is found in many plant-based foods, including oranges and orange juice, peas, lima beans, and pecans. Biotin is found in many different nuts, as well as sweet potatoes, carrots, and avocados.

Which of the following vitamins is fat soluble?

Vitamin K Vitamins are classified as either water soluble (dissolve in water) or fat soluble (dissolve in fat). There are four fat-soluble vitamins: vitamin A, vitamin D, vitamin E, and vitamin K. Most water-soluble vitamins are excreted if not used in the body, while fat-soluble vitamins are stored in body fat. Because the fat-soluble vitamins are stored in the body and not excreted, it is important to ensure that intakes are not excessive, as high levels of these vitamins can be toxic.

Which factor can affect the glycemic index of a food?

Whether the food is consumed alone or in addition to other foods The Glycemic Index (GI) can be a valuable resource for selecting appropriate carbohydrates to provide adequate energy for training. For example, higher GI foods are quick to digest and are readily available to supply immediate energy when consumed duringexercise, and can quickly replenish depleted glycogen stores when consumed post-exercise. However, a few factors can alter the GI rating of a food. When carbohydrates are consumed as part of a meal or along with other foods (especially proteins or fats), this affects the rate of digestion and absorption of the carbohydrate, altering the rise in blood glucose. Therefore, if a high GI food is consumed with a protein-based food, digestion will be slower, and therefore, the food does not provide the immediate source of energy that it would when consumed alone