Nutrition Basics
True or False: Sports nutrition applies only to elite or competitive athletes.
What is False?
The body’s direct source of energy for muscle contraction.
What is ATP (adenosine triphosphate)?
The number of kilocalories per gram that carbohydrates provide.
What is 4 kcals/g?
This is the most common dietary lipid.
What are triglycerides?
This element distinguishes protein from the other macros.
What is nitrogen?
The credential that allows a professional to provide medical nutrition therapy.
What is a Registered Dietitian?
Name the three energy systems used during exercise.
What is phosphagen (ATP-CP), anaerobic, aerobic?
The recommended carbohydrate intake for most athletes (% kcal or AMDR).
What is 45-65%
One function of fat besides energy.
What is vitamin absorption; cell membranes; insulation; hormones?
Why are whole-food protein sources generally preferred over supplements for most athletes?
They provide additional nutrients, improve satiety, are cost-effective, and adequately meet protein needs for most athletes.
The part of the Nutrition Facts label that uses a standardized reference to compare nutrients across foods.
What is % Daily Value?
Why can fats not be used for anaerobic exercise?
What is fat metabolism requires oxygen?
During a 3-hour cycling session, which carbohydrate types are most appropriate for intake and why?
Glucose, glucose polymers (maltodextrin), and/or fructose via sports drinks, gels, or chews because they are rapidly absorbed and tolerated during exercise.
One reason eliminating fat is inappropriate for athletes.
What is impairs energy intake, vitamin absorption, hormone function?
A vegetarian endurance athlete wants to optimize muscle recovery. What protein strategy would best ensure adequate essential amino acid intake?
Use complementary plant proteins (e.g., grains + legumes) or include high-quality protein sources such as soy or dairy to provide all essential amino acids.
Name two factors (other than training load) considered in an athlete’s nutrition plan.
What is health history; food access; culture; allergies; travel; schedule?
A 400-meter sprinter is halfway through the race and running at near-max intensity. Which energy system is contributing the most ATP at this moment?
What is anaerobic glycolysis (or anaerobic energy system)?
A 70-kg distance runner trains 1.5–2 hours per day. What is an appropriate daily carbohydrate intake range?
What is approximately 6–10 g/kg/day, or 420–700 g/day.
An endurance athlete wants to improve overall diet quality and recovery. Which types of fat should be emphasized in the daily diet and why?
Primarily unsaturated fats (monounsaturated and polyunsaturated), including omega-3 and omega-6 fatty acids, because they support cardiovascular health, inflammation regulation, and overall energy intake.
What is the general recommended protein intake range for athletes, and why is it higher than for sedentary individuals?
Approximately 1.2–2.0 g/kg/day, due to increased needs for repair, recovery, adaptation, and training stress.
Why are “nutrition advice” and “medical nutrition therapy” not interchangeable?
What is MNT involves clinical assessment and treatment; general advice does not?
A recreational runner is 35 minutes into a steady-pace run and is able to hold a conversation. Which energy system is the primary contributor to ATP production, and which macronutrients are most involved?
What is the aerobic energy system; primarily fats with contributions from carbohydrates?
What is the recommended carbohydrate intake 1–4 hours before competition, and why does timing matter?
1–4 g/kg body weight, timed to maximize glycogen stores while allowing digestion and minimizing GI distress.
Why is fat intake generally minimized in the hours leading up to exercise or competition?
Fat slows gastric emptying and digestion, increasing risk of GI distress during exercise.
What protein intake is recommended after exercise to support recovery, and why does timing matter?
~15–25 g protein or ~0.25–0.30 g/kg, consumed as soon as possible or within 2–3 hours post-exercise to maximize muscle protein synthesis.