Competition Nutrition Flashcards

A triathlete asks about beta-alanine use for competition. Which competition format would yield the greatest ergogenic benefit?

Answer: Sprint triathlon (under 60 minutes) with high-intensity segments

Beta-alanine increases muscle carnosine, which buffers hydrogen ions during high-intensity exercise lasting 1–4 minutes, most relevant to sprint-distance triathlon.

During team sport competitions with multiple games per day, what is the minimum carbohydrate intake recommendation between games of less than 4 hours?

Answer: 1.0–1.2 g/kg body weight per hour

To maximize glycogen resynthesis when recovery time is short (<4 hours), athletes should consume 1.0–1.2 g/kg/hour of rapidly digestible carbohydrates.

Which factor most significantly affects gastric emptying rate during competition and influences fluid delivery to working muscles?

Answer: Carbohydrate concentration of the fluid (higher concentration slows emptying)

Higher carbohydrate concentrations (>8%) in beverages slow gastric emptying, reducing fluid absorption rate compared to isotonic or hypotonic solutions.

What ergogenic mechanism explains improved performance outcomes when athletes ingest sodium bicarbonate before competition?

Answer: Elevates blood pH, increasing the capacity to buffer intramuscular hydrogen ions

Sodium bicarbonate acts as an extracellular buffer, elevating blood pH and enhancing efflux of hydrogen ions from muscle cells during high-intensity exercise.

An athlete needs to replenish approximately 1.5 liters of sweat loss after a competition. What total fluid volume should be consumed over the following 4–6 hours?

Answer: 2.25 liters (1.5× the estimated loss)

Post-exercise rehydration requires consuming approximately 1.25–1.5× the fluid loss to account for ongoing urine losses during recovery.

A competitive tennis player competing in a best-of-five-set match lasting up to 5 hours should use which hydration strategy?

Answer: Drink ad libitum with sodium-containing sports drinks and electrolyte snacks during changeovers

Ad libitum intake of sodium-containing beverages during changeovers maintains plasma volume and electrolyte balance through an extended match.

Creatine supplementation is least likely to benefit performance in which competition scenario?

Answer: A 5 km cross-country run requiring sustained aerobic output

Creatine enhances phosphocreatine resynthesis for short, explosive efforts but provides minimal benefit for continuous aerobic endurance events like a 5 km run.