SFP124 WK 26 Sports Nutrition

Multiple Choice

Georgia is a 23-year-old recreational athlete who stands 175 cm and weighs 62 kg. She is currently training for the Brisbane marathon and runs 1 hour per day, 5 days per week at moderate intensity.

Which energy system supplies the majority of ATP needed for Georgia's training sessions?

• Anaerobic system

• Oxidative system

• Glycolytic system

• ATP-PCr system

Multiple Choice

Georgia is a 23-year-old recreational athlete who stands 175 cm and weighs 62 kg. She is currently training for the Brisbane marathon and runs 1 hour per day, 5 days per week at moderate intensity.

How many grams of carbohydrates should Georgia consume each day to fuel her training?

• 186-310 grams

• 310-434 grams

• 372-620 grams

• 496-744 grams

Multiple Choice

Georgia has been reading online about glycogen supercompensation. What does this concept refer to?

• When muscle glycogen is depleted through exhaustive exercise, the muscles compensate by storing more glycogen than normal

• Consuming a high carbohydrate diet forces the muscles to store more glycogen than normal

• Consuming a protein source with carbohydrates post-exercise boosts muscle glycogen synthesis compared to consuming carbohydrates alone

• Consuming a low carbohydrate diet forces the muscles to use protein to synthesise glycogen

Multiple Choice

Georgia has heard that carbohydrate loading can boost muscle glycogen storage and reduce time to fatigue during endurance events. Which carbohydrate loading protocol do you suggest Georgia follows prior to her marathon?

• Gradually decrease her carbohydrate intake from 620 g/day to 124 g/day in the week leading up to the event while gradually increasing her training load

• Gradually increase her carbohydrate intake from 124 g/day to 620 g/day in the week leading up to the event while gradually increasing her training load

• Increase carbohydrate intake to 620 g/day 24 to 48 hours prior to the event, and gradually taper her training load in the week leading up to the event

• Maintain a normal carbohydrate intake of ~310 g/day in the week leading up to the event while gradually tapering her training load

Multiple Choice

Georgia trains early in the morning and finds that eating breakfast before training upsets her gut. She's read that rinsing her mouth with a carbohydrate solution and then spitting it out can improve performance, but she doesn't quite understand why. How do you explain this to her?

• When carbohydrate solutions are swished in the mouth, they increase the release of adrenaline from salivary glands

• Liquid carbohydrate solutions are absorbed rapidly into the bloodstream via the small capillaries in the mouth

• Swishing carbohydrates in the mouth triggers the release of the hormone glucagon, which stimulates the liver to break down glycogen to supply glucose to the muscles

• The perception of consuming carbohydrates has a central nervous system effect that improves motivation

Multiple Choice

Georgia is a 23-year-old recreational athlete who stands 175 cm and weighs 62 kg. She is currently training for the Brisbane marathon and runs 1 hour per day, 5 days per week at moderate intensity.

How many grams of protein does Georgia need to consume each day to repair muscle damage caused by training?

• 50 g

• 74 g

• 87 g

• 99 g

Multiple Choice

Georgia usually has to rush off to work after her morning training session, however she knows that protein consumption is important to repair muscle damage. She decides she'll have a quick banana protein smoothie after her run. How many grams of protein do you recommend Georgia includes in her smoothie to optimise muscle protein synthesis?

• at least 10 g

• at least 20 g

• at least 40 g

• at least 50 g

Multiple Choice

Georgia is a 23-year-old recreational athlete who stands 175 cm and weighs 62 kg. She is currently training for the Brisbane marathon and runs 1 hour per day, 5 days per week at moderate intensity.

How much fluid should Georgia consume during her training sessions?

• 1 cup (250 mL)

• 3 cups (750 mL)

• 6 cups (1.5 L)

• 10 cups (2.5 L)

Multiple Choice

Georgia is trying to decide which fluid replacement beverage to consume during her marathon. Which of the following do you recommend?

• Water: 0% carbohydrates, 20 mg/L sodium

• Coconut water: 4% carbohydrates, 250 mg/L sodium

• Gatorade: 6% carbohydrates, 510 mg/L sodium

• Orange juice: 7% carbohydrates, 50 mg/L sodium

Multiple Choice

After successfully completing the Brisbane marathon, Georgia weighs herself at the finish line and finds that she has lost 1.5 kg during the course of the race. How much fluid should she consume to rehydrate?

• 3 cups (750 mL)

• 6 cups (1.5 L)

• 9 cups (2.25 L)

• 12 cups (3 L)