Sports Nutrition

An hour before exercise, you should aim to eat _____ of carbohydrate per pound of body weight.

0.5 grams

Describe three tips to increase calcium intake.

1. Cook hot cereal in low-fat milk. 2. Snack on fruit-flavored yogurt rather than ice cream. 3. Eat canned salmon for an easy lunch option.

What are two benefits of preventing hunger?

1. Curb physiological desire to eat excessive amounts of food. 2. Tame physiological desire to reward yourself with treats.

Dehydration is defined as more than a _____ drop in body weight related to water loss.

2%

Whey makes up ______ of the protein found in milk

20%

Of the following products, which provides the most caffeine per serving?

20-ounce Starbucks coffee

During a three-hour bike ride, a 150-pound (68 kg) athlete should aim to consume:

200 to 350 calories per hour, after the first hour

A healthy woman should strive to gain __________ pounds during the course of her pregnancy.

25-35

Athletes who eat a balanced diet choose at least _____ of the five food groups at each meal.

3

Active people should plan to eat a meal at least every ______ hours.

4

For an active person who is maintaining weight, carbohydrate should make up about _______ of a daily diet.

55 to 65 percent

For people eating an overall wholesome diet, what percentage of calories can appropriately come from refined sugar?

6 to 10 percent

During training, every 15 to 20 minutes, a 150-pound (68 kg) athlete should aim to drink:

8 oz of fluid

How much caffeine is in espresso? How much caffeine is in 8 ounces of coffee?

A 1-ounce shot of espresso contains about 35 milligrams of caffeine. An 8-ounce cup of coffee contains about 135 milligrams of caffeine. Ounce for ounce, however, espresso has 35 milligrams versus 17 milligrams for coffee.

What is recommended for bodybuilders to eat before exercise?

A combination of protein and carbohydrate foods is recommended to fuel a workout. This combination allows you to digest the protein into amino acids, which get used by the muscles during and after exercise. A few options are low-fat chocolate milk, fruit yogurt, a poached egg with toast, or cereal and milk. Eating just protein (such as a protein bar or protein shake) is a poor option.

Name two habits associated with coffee drinking that are worrisome in terms of health.

Adding cream or coffee whiteners that contain palm oils adds saturated fats, which can lead to heart disease. Substituting breakfast for a large coffee leaves you nutritionally empty. People also drink coffee to stay alert at times their body needs sleep.

What are three ways to prevent hyponatremia?

Avoid water loading before an event. Eat salted foods and fluids 90 minutes before exercise. When exercising for longer than four hours in the heat, drink an endurance sports drink that has higher sodium levels than the standard sports drink. Other answers: Consume salty foods during the event, and stop drinking water during the event if your stomach is sloshing.

Why might a woman crave carbohydrate foods during a menstrual cycle?

Before menstruation, a woman's metabolic rate may increase by 100 to 500 calories. In addition, women may feel bloated and "fat" during their cycle, so they are likely to put themselves on a diet, further limiting their calorie intake. The combination of an increased metabolic rate and the dieting lead to a calorie deficit, resulting in intense cravings for calorie- and carbohydrate-dense treats. Hormonal shifts can also contribute to cravings for carbohydrate-rich foods.

Which of the following statements about alcohol is false:

Calories in alcohol are not fattening.

Consuming ______________ during exercise is a proven way to enhance immune function.

Carbohydrate

Explain how cholesterol contributes to heart attacks. (Hint: What does it do to the blood vessels that lead to the heart?)

Cholesterol contributes to heart attacks because it hardens the arteries. Cholesterol is a waxy substance that accumulates in the walls of the blood vessels, especially in the heart. It can restrict the flow of blood to the heart, contributing to a heart attack. Levels of cholesterol in the blood can increase when you consume foods high in saturated fat and partially hydrogenated or trans fats, and in some people, dietary cholesterol. It is important for adults to meet with their doctors to get blood tests for total cholesterol levels, HDL levels, LDL levels, and ratio of total cholesterol to HDL.

Describe three ways to reduce your intake of fat and calories from salad dressing.

Choose low-fat dressings. Dilute a regular dressing with extra vinegar, water, lemon juice, or milk in creamy dressings. Request that dressing be served on the side at restaurants so you can use it sparingly.

Which of these tips is most likely to make a nutrient-poor salad?

Choose pale-colored vegetables.

Apart from taking a multivitamin and mineral pill with iron, what are three ways you can boost your iron intake?

Consume lean cuts of beef, lamb, and pork and the dark meat of skinless chicken or turkey three or four times per week. Use cast-iron skillets for cooking. Select cereals and breads with the words iron enriched or iron fortified on the label. Consume these foods with a source of vitamin C in order to enhance iron absorption.

List three tips for eating a nutritious dinner at home.

Don't arrive home hungry—eat a hearty lunch plus a second lunch. Plan time to shop for food. Plan to cook large quantities that will last the whole week. Keep precooked meals in the freezer, and reheat them in the microwave oven.

Which is the correct response regarding foods that are fattening?

Excess calories are fattening.

True or false: 5 grams of carbohydrate is more fattening (i.e., has more calories) than 3 grams of fat.

False

True or false: All women should expect to gain at least 10 pounds (4.5 kg) as a result of menopause.

False

True or false: Because swimmers exercise in cool water, which keeps their bodies from overheating, they do not sweat during exercise.

False

True or false: Bulking up muscles is a matter of consuming extra protein supplements.

False

True or false: Burning fat during long, slow exercise causes people to lose weight more quickly than doing high-intensity carbohydrate-burning exercise.

False

True or false: Chondroitin is a supplement proven to ease arthritis pain.

False

True or false: Chromium helps people lose body fat.

False

True or false: Drinking coffee will help sober you up when you consume too much alcohol.

False

True or false: Energy bars are a better alternative than other foods for preexercise eating because of special ingredients, such as amino acids and chromium.

False

True or false: Fiber hastens the time it takes for foods to travel through your system.

False

True or false: Insulin is fattening.

False

True or false: Large women with excess body fat should try not to gain any additional weight during pregnancy.

False

True or false: People who have constant cravings for sweet snacks are most likely addicted to sugar.

False

True or false: Protein comes only from animal sources and not from plant sources.

False

True or false: Taking a calcium supplement is a complete substitute for consuming calcium-rich dairy products.

False

True or false: The night before a competition is a good time to experiment with new foods.

False

Which vitamin is particularly important for women before they even try to conceive a baby?

Folate

Which of these is NOT a common source of disaccharides?

Glucose

The storage form of glucose is called

Glycogen

How do you estimate an athlete's sweat rate?

Have the athlete weigh him- or herself nude or with minimal clothing before and after exercise. For every pound lost (16 oz, or 0.5 kg) after exercise, the person needs to drink 80 to 100 percent of that loss (13 to 16 oz, or 400 to 500 ml) while exercising.

______________ is the number one killer of both men and women in the United States.

Heart Disease

The sensation of thirst is triggered when the amount of sodium in the blood is:

High

All of the following can contribute to muscle cramps except:

Lack of protein

Which combination of foods will optimize the intake of a variety of amino acids?

Lentils plus sesame seeds

Energy bars are compact because they have ______ water content.

Low

Which of these factors promotes normal blood pressure?

Low sodium diet

List four suggestions for well-balanced sports snacks: two while grazing at home and two when traveling on the road. Each suggestion should include three food groups.

Make sure each answer contains three food groups and the nutritional value outweighs the calories consumed. Examples include the following: At home: instant oatmeal with milk and chopped nuts; smoothies with milk, yogurt, juice, fresh or frozen fruit, and flax meal. On the road: dry cereal with raisins and nuts; peanut butter and raisin sandwich on whole-wheat bread, one or two slices of veggie pizza; granola bar with an apple and a cheese stick

The special polyunsaturated fat found in fish is called __________________________?

Omega-3 fatty acid

Which of the following is most likely to be the hardest to digest as fuel during a marathon?

Peanuts

What is a less expensive yet equally nutritious alternative to protein powder?

Powdered skim milk

Breakfast for people who want to lose weight should be:

Protein rich

A salad made with spinach has _____ times more vitamin C than a salad made with iceberg lettuce.

Seven

Two types of fiber are _________________ and ___________________. What are two differences between them?

Soluble; insoluble. One difference is that soluble fiber forms a gel in water, while insoluble fiber does not dissolve in water; rather, it absorbs water. Soluble fiber is found in oatmeal, kidney beans, and barley. Insoluble fiber is found in vegetables, whole grains, and wheat bran. The function of soluble fiber includes lowering blood glucose levels, whereas the function of insoluble fiber is to give plants their structure, increase fecal bulk, and reduce the risk of getting constipated.

The biggest kick from cola drinks comes from __________.

Sugar

Which type of energy booster supposedly helps your body adapt to stress?

Taurine

What is the DASH diet?

The DASH diet stands for "dietary approaches to stop hypertension." A study funded by the National Institutes of Health aimed to find a connection between diet and blood pressure, and the resulting DASH diet points out that blood pressure is affected by more than just sodium intake. The DASH diet requires twice the average daily servings of vegetables, fruits, and dairy foods. The DASH diet also requires one-third the daily servings of ham, beef, and pork. Additionally, the DASH diet requires one-half the daily servings of fats and oils, and one-quarter the servings of snacks and sweets.

What is the glycemic index?

The glycemic index is based on how 50 grams, or 200 calories, of carbohydrate will affect blood sugar levels. Foods that cause a rapid spike in blood sugar are high on the glycemic index, such as white bread. Foods that cause a gradual increase in blood sugar levels, such as beans, are lower on the glycemic index. The glycemic index was initially developed to help regulate blood sugar levels for people who have diabetes.

Describe two nontraditional nutritious breakfast options.

There are many nontraditional breakfast options, including leftovers from dinner. The key is to combine wholesome foods from at least three of the food groups. Leftover pizza, a toasted cheese sandwich, a burrito, and leftover lasagna are just a few suggestions.

To support bone health, women with amenorrhea should aim to consume __________ servings of dairy per day.

Three to four

True of false: Lack of menstruation is associated with inadequate nutrition.

True

True or false: An athlete will be able to perform better if he consumes 100 to 200-plus calories per hour of endurance exercise.

True

True or false: An ounce of cheddar cheese has more saturated fat than an ounce of lean roast beef.

True

True or false: Caffeine crosses into breast milk and can make babies agitated and poor sleepers.

True

True or false: Cauliflower is a good source of vitamin C.

True

True or false: Consuming a sports drink instead of solid fuel during activity might help reduce GI distress.

True

True or false: Consuming carbohydrate in the form of solid food (such as an energy bar or banana) works just as well as consuming carbohydrate in liquid form (such as a sport drink) during extended exercise.

True

True or false: Dieters who eat less than 1,500 calories may benefit from a multivitamin.

True

True or false: Peanut butter is an outstanding sports food.

True

True or false: Taking acetaminophen (Tylenol) to cure a hangover can be damaging to your liver.

True

True or false: Women report more GI issues than men.

True

True or false: You can determine your fluid loss during exercise by weighing yourself before and after a workout.

True

True or false: Your body cannot manufacture minerals, so that is why you need to eat them from food or supplements.

True

Which vitamin aids in the absorption of iron?

Vitamin C

For a food to be called a whole grain, _______________ should be listed first on the food label.

Whole

Female athletes who have stopped getting their menstrual period should:

add 300 to 500 calories to their baseline diets

A benefit of energy bars is that they:

are portable promote preexercise eating promote eating during endurance exercise

At restaurants, the healthiest meals tend to contain foods that are:

broiled steamed baked roasted

In a sports diet, protein functions to:

build and repair muscle grow hair and fingernails replace red blood cells boost the immune system

Which of these factors can help reduce the risk of developing osteoporosis:

calcium-rich diet regular exercise normal hormones low sodium intake

When planning to eat dinner in a restaurant, it is best to:

eat a wholesome snack beforehand if dinner will be later than usual

Which eating methods are useful to help overweight kids achieve a healthy weight?

establishing structured meals and snacks eating breakfast eating dinner with a parent

All of the following are characteristics of the female athlete triad except:

excessive weight lifting

Athletes with the highest risk of developing iron-deficiency anemia include which groups?

female athletes who lose iron through menstrual bleeding endurance athletes who lose iron through heavy sweat loss vegetarians who do not eat red meat or iron-enriched breakfast cereals

List the five basic food groups.

fruits, vegetables, grains, protein, and dairy

When selecting cereal for breakfast, which criteria are important to look for?

grams of fat per serving at least 25 percent daily value of iron sugar not listed among the first ingredients 5 grams or more of fiber per serving

Research suggests that muscle glycogen is replaced at the highest rate after a hard workout on which kind of diet?

high carbohydrate

Athletes should exercise every day if they want to:

increase their risk of injury

Taking high doses of the antioxidant vitamins C and E:

might actually hurt the immune system

Simple carbohydrates are classified as __________ or ____________.

monosaccharides; disaccharides

Name two common forms of GI distress among athletes.

nausea, vomiting, diarrhea, abdominal cramps

Eating between meals is:

potentially good for you and your workouts

What is an alternative to tapering exercise before an endurance event?

rapid carbohydrate loading

Most energy drinks are rich in calories from:

refined sugar

A hearty "sports sandwich" that fuels the muscles should emphasize the:

whole grain bread