Nutritional Considerations
What is the primary function of carbohydrates in an athlete's body?
the most efficient energy source for the body
What is the primary difference between simple and complex carbohydrates?
simple carbohydrates provide quick energy but fewer nutrients, while complex carbohydrates provide sustained energy and more nutrients
What are two primary functions of proteins in the body?
structural support and enzyme production
Which of the following best describes the difference between water-soluble and fat-soluble vitamins?
fat-soluble vitamins are stored in the liver, while water-soluble vitamins pass directly into the bloodstream
What is the minimum amount of water (in ounces) recommended to drink daily?
64 oz
Which of the following best describes the recommended daily caloric intake from carbohydrates for athletes?
55-70% of total calories
Which of the following best describes the function of lipids in vitamin absorption
they are essential for absorbing vitamins A, D, E, and K
Which of the following best describes an amino acid?
the basic building block of proteins
What is the primary function of antioxidants in the body?
they protect cells from damage by harmful chemicals
Name two signs of dehydration
dry mouth and dizziness
What is the recommended protein intake for athletes trying to increase muscle mass?
1-1.5g/kg body weight
What percentage of our food intake should come from carbohydrates?
45-65%
What distinguishes complete proteins from incomplete proteins?
complete proteins contain all essential amino acids
What is the amount needed for major minerals?
100mg
Why is it important to drink water before physical activity?
ensure proper hydration and maintain performance
According to the text, what is the recommended fluid intake before exercise to ensure proper hydration?
17-20 ounces 2-3 hours before exercise
Which type of fatty acid is typically solid at room temperature and comes primarily from animal sources?
saturated fats
Name a source of complete protein
Eggs, meat, poultry
What is a potential health risk associated with excessive sodium intake?
hypertension (high blood pressure)
What type of foods should athletes consume in their pregame meals?
high-carbohydrate foods
What happens to excess carbohydrates in the body?
stored in the liver or tissues as fat
What are complementary proteins?
two incomplete protein sources that together provide all essential amino acids
Explain carbohydrate loading and its purpose before an athletic event.
depleting carbohydrates for seven days and then ingesting large amounts to maximize energy storage for competition