Competition Nutrition Flashcards

A high school cross-country runner asks about iron supplementation before a championship race. What is the most evidence-based recommendation?

Answer: Assess iron status via serum ferritin and hemoglobin before recommending supplementation

Iron supplementation is only warranted when deficiency is confirmed via lab values; routine supplementation without assessment is not recommended and may be harmful.

Which pre-competition glycogen loading strategy is best supported by evidence for a 3-hour endurance event?

Answer: Taper training and consume 10–12 g/kg/day of carbohydrate for 24–48 hours before competition

Combining a training taper with 10–12 g/kg/day carbohydrate for 24–48 hours before an endurance event maximizes muscle glycogen supercompensation.

During a high-altitude competition (>2,000 m), an athlete's carbohydrate needs are altered primarily because of what physiological change?

Answer: Increased reliance on carbohydrate oxidation as the primary fuel due to reduced oxygen availability

At altitude, reduced partial pressure of oxygen shifts substrate use toward carbohydrate oxidation, increasing carbohydrate demand relative to sea-level competition.

A CSSD is advising a combat sport athlete on rapid weight regain after weigh-in. What is the optimal sequence?

Answer: Rehydrate with sodium-containing fluids first, then consume carbohydrate-protein meals

Rehydration with sodium-containing fluids takes priority to restore plasma volume, followed by carbohydrate and protein meals to restore glycogen and support muscle function.

For an athlete competing in back-to-back days of a swimming meet, the most critical overnight recovery nutrition priority is which of the following?

Answer: Adequate total carbohydrate and protein intake to restore glycogen and support muscle protein synthesis

Overnight recovery requires sufficient carbohydrate to restore glycogen and protein to stimulate muscle protein synthesis, supporting next-day competition readiness.

What is the primary concern with using very high-dose antioxidant supplements (vitamin C and E) during a competition season?

Answer: They may blunt the adaptive training response by reducing exercise-induced reactive oxygen species signaling

High-dose antioxidant supplementation may attenuate beneficial ROS-mediated signaling pathways that drive training adaptations in mitochondria and antioxidant enzymes.

An athlete competing at noon should consume a pre-competition meal at what time, and with what approximate carbohydrate content for a 70 kg athlete?

Answer: 9:00–10:00 AM, 210–280 g carbohydrate (3–4 g/kg)

A pre-competition meal 2–3 hours before event should provide 3–4 g/kg of carbohydrate; for a 70 kg athlete that equals 210–280 g consumed around 9–10 AM for a noon start.