Metabolism
What is the term for the sum of all chemical reactions in the body that convert food into energy?
Metabolism
Which macronutrient is the brain’s primary source of energy?
Carbohydrates
What vitamin is crucial for calcium absorption and helps prevent stress fractures?
Vitamin D
What percentage of body mass is made up of water?
50-70%
What is the primary goal of carbohydrate loading for athletes?
To maximize glycogen stores before endurance events.
What is the primary molecule used for energy in the body, produced through metabolic processes?
ATP (Adenosine Triphosphate)
What is the caloric value of protein per gram?
4 kcal per gram
Which B-vitamin is essential for red blood cell formation and oxygen transport to muscles during exercise?
Vitamin B12
What is the primary electrolyte lost in sweat that regulates fluid balance and nerve function?
Sodium
How soon after exercise should carbohydrates be consumed to maximize glycogen replenishment?
Within 30 minutes to 2 hours.
Which law of thermodynamics states that energy can neither be created nor destroyed, only transformed?
The First Law of Thermodynamics
Explain the difference between simple and complex carbohydrates.
Simple carbs are composed of one or two sugar units (monosaccharides or disaccharides), while complex carbs are made up of many sugar units (polysaccharides).
What mineral is vital for both muscle contraction and the regulation of blood pressure?
Magnesium
How much water is typically stored with every gram of glycogen?
Approximately 3 grams
What is the recommended carbohydrate intake for strength athletes on high-intensity training days?
1.5-2.5 g/lb or 3.5-5.5 g/kg
Describe the difference between anabolic and catabolic processes in the context of metabolism.
Anabolism builds up complex molecules (e.g., protein synthesis), while catabolism breaks down molecules for energy (e.g., lipolysis).
Why is dietary fat considered essential for endurance activities?
Fats provide a sustained energy source for low-intensity, long-duration activities.
How does Vitamin C support athletes' recovery after intense exercise?
It acts as an antioxidant, reducing muscle damage and inflammation.
What does the term "hypohydration" refer to?
A state of body water deficit
How does fat timing impact nutrient absorption around training sessions?
Avoiding excess fats pre-workout prevents slow digestion, and post-workout, fats can be included in balanced meals for recovery.
How does the body’s metabolism adapt during prolonged calorie restriction or "starvation mode"?
The body reduces energy expenditure through adaptive thermogenesis to conserve energy.
How does protein timing influence muscle protein synthesis (MPS)?
Consuming protein in evenly spaced meals (3-5 meals/day) helps maintain a positive nitrogen balance and optimizes muscle protein synthesis.
What is the role of zinc in muscle recovery and how does it support testosterone production?
Zinc promotes healing, reduces inflammation, and aids in protein synthesis and testosterone production.
Name two key signs of dehydration that can impair athletic performance.
Increased physiological strain and impaired heat management.
Explain the process of glycogen supercompensation in traditional carbohydrate loading.
Decrease carbs for 3 days, then increase carbs to 8-12 g/kg while tapering exercise to maximize glycogen storage in muscles and liver.