Sports Nutrition QLS Level 3 Quiz Exam

To determine the optimal carbohydrate intake for an endurance athlete during a long-distance event, we can use the guideline of consuming 30-60 grams of carbohydrates per hour of exercise. For a 4-hour marathon, the calculation would be as follows: – Minimum carbohydrate intake: 30 grams/hour × 4 hours = 120 grams – Maximum carbohydrate intake: 60 grams/hour × 4 hours = 240 grams Thus, the recommended carbohydrate intake for this scenario would range from 120 to 240 grams. However, for optimal performance, athletes often aim for the higher end of this range, especially in events lasting longer than 2 hours. Therefore, the ideal carbohydrate intake for this 4-hour marathon would be approximately 240 grams.

To understand the role of protein in muscle repair and growth, we can consider a scenario where an athlete consumes protein after a workout. The recommended protein intake for muscle repair is approximately 20-25 grams within 30 minutes post-exercise. If an athlete weighs 70 kg, the protein requirement can be calculated based on the general guideline of 1.6 to 2.2 grams of protein per kilogram of body weight for muscle growth. Calculating the protein requirement: – Minimum protein intake: 70 kg * 1.6 g/kg = 112 grams – Maximum protein intake: 70 kg * 2.2 g/kg = 154 grams Thus, the athlete should aim for a daily protein intake between 112 grams and 154 grams to support muscle repair and growth effectively. However, for immediate post-exercise recovery, the focus is on the 20-25 grams of protein to initiate muscle repair processes. Therefore, the correct answer regarding the immediate protein requirement for muscle repair after exercise is 20-25 grams.

To determine the appropriate carbohydrate intake for an athlete during a prolonged endurance event, we can use the general guideline of 30-60 grams of carbohydrates per hour of exercise. For a 4-hour event, the calculation would be as follows: – Minimum intake: 30 grams/hour * 4 hours = 120 grams – Maximum intake: 60 grams/hour * 4 hours = 240 grams Thus, the recommended carbohydrate intake for this scenario would be between 120 grams and 240 grams over the course of the event. However, to optimize performance and prevent fatigue, it is often suggested that athletes aim for the higher end of this range, especially if they are engaging in high-intensity efforts. Therefore, a target intake of 240 grams is advisable. In summary, for a 4-hour endurance event, the athlete should aim to consume approximately 240 grams of carbohydrates to maintain energy levels and enhance performance.

To assess nutritional status, various methods can be employed, including anthropometric measurements, biochemical tests, clinical assessments, and dietary evaluations. Each method provides unique insights into an individual’s nutritional health. For instance, anthropometric measurements such as Body Mass Index (BMI) can be calculated using the formula: BMI = weight (kg) / height (m)^2. If an individual weighs 70 kg and is 1.75 m tall, the calculation would be: BMI = 70 / (1.75)^2 BMI = 70 / 3.0625 BMI = 22.86 This BMI value falls within the normal range (18.5 – 24.9), indicating a healthy weight status. However, it is essential to consider that BMI alone does not provide a complete picture of nutritional status. Other methods, such as skinfold thickness measurements or bioelectrical impedance analysis, can offer additional insights into body composition, including fat and muscle mass. Therefore, a comprehensive assessment of nutritional status should integrate multiple methods to ensure a holistic understanding of an individual’s health.

To determine the optimal carbohydrate intake for an endurance athlete, we can use the general guideline of 6-10 grams of carbohydrates per kilogram of body weight per day. For an athlete weighing 70 kg, we can calculate the carbohydrate needs as follows: Lower end: 6 g/kg * 70 kg = 420 g of carbohydrates per day Upper end: 10 g/kg * 70 kg = 700 g of carbohydrates per day Thus, the recommended carbohydrate intake for this athlete would range from 420 g to 700 g per day, depending on the intensity and duration of their training. In this scenario, if the athlete is training intensely for several hours each day, they should aim for the higher end of the range. Conversely, if their training is less intense or shorter in duration, they can aim for the lower end. This flexibility allows athletes to tailor their carbohydrate intake to their specific training demands, ensuring they have sufficient energy for performance and recovery.

To determine the appropriate caloric intake for a youth athlete, we can use the Mifflin-St Jeor equation, which is a commonly used method for estimating basal metabolic rate (BMR). For a 14-year-old male athlete weighing 60 kg and standing 1.75 m tall, the BMR can be calculated as follows: BMR = 10 * weight (kg) + 6.25 * height (cm) – 5 * age (years) + 5 BMR = 10 * 60 + 6.25 * 175 – 5 * 14 + 5 BMR = 600 + 1093.75 – 70 + 5 BMR = 1628.75 kcal/day Next, we need to account for the athlete’s activity level. Assuming the athlete is moderately active (engaging in sports 3-5 days a week), we multiply the BMR by an activity factor of 1.55: Total Daily Energy Expenditure (TDEE) = BMR * Activity Factor TDEE = 1628.75 * 1.55 TDEE = 2524.56 kcal/day Therefore, the recommended caloric intake for this youth athlete is approximately 2525 kcal/day.

To determine the appropriate caloric intake adjustment for an athlete based on performance feedback, we first need to establish the athlete’s baseline caloric needs. Let’s assume the athlete’s daily caloric requirement is 3,000 calories. After a week of training, the athlete reports feeling fatigued and underperforming, indicating a potential need for increased caloric intake. To adjust the caloric intake, we consider a 10% increase to support recovery and performance enhancement. The calculation for the new caloric intake is as follows: Current caloric intake = 3,000 calories Increase = 10% of 3,000 calories = 0.10 * 3,000 = 300 calories New caloric intake = 3,000 + 300 = 3,300 calories Thus, the adjusted caloric intake should be 3,300 calories per day to better support the athlete’s performance and recovery needs. In sports nutrition, monitoring and adjusting nutrition plans based on performance feedback is crucial. Athletes often experience fluctuations in energy levels and performance due to various factors, including training intensity, recovery status, and overall health. By regularly assessing these factors and making informed adjustments to caloric intake, nutritionists can help athletes optimize their performance. A systematic approach to feedback allows for tailored nutrition plans that can enhance recovery, prevent fatigue, and improve overall athletic performance.

Meal timing plays a crucial role in optimizing athletic performance and recovery. Research indicates that consuming a meal rich in carbohydrates and protein approximately 3-4 hours before exercise can enhance glycogen stores and provide the necessary energy for performance. For instance, if an athlete weighs 70 kg and aims to consume 1.2 grams of carbohydrates per kilogram of body weight, the calculation would be as follows: Carbohydrates needed = 70 kg * 1.2 g/kg = 84 grams of carbohydrates. Additionally, post-exercise nutrition is equally important. Consuming a meal with a carbohydrate-to-protein ratio of 3:1 within 30 minutes after exercise can significantly aid in recovery. If the athlete consumes 84 grams of carbohydrates, the protein intake should be: Protein needed = 84 g / 3 = 28 grams of protein. Thus, the total meal timing strategy involves pre-exercise carbohydrate intake of 84 grams and post-exercise protein intake of 28 grams, emphasizing the importance of timing in nutrient consumption for performance enhancement.

To determine the optimal carbohydrate intake for an athlete before a competition, we can use the following formula: $$ \text{Carbohydrate Intake (g)} = \text{Body Weight (kg)} \times \text{Carbohydrate Recommendation (g/kg)} $$ In this scenario, let’s assume the athlete weighs 70 kg and the carbohydrate recommendation is 6 g/kg for pre-exercise nutrition. Calculating the carbohydrate intake: $$ \text{Carbohydrate Intake} = 70 \, \text{kg} \times 6 \, \text{g/kg} = 420 \, \text{g} $$ This means the athlete should consume 420 grams of carbohydrates before the event. Now, if the athlete decides to consume this amount over a period of 3 hours before the event, we can calculate the hourly intake: $$ \text{Hourly Intake} = \frac{\text{Total Carbohydrate Intake}}{\text{Time (hours)}} = \frac{420 \, \text{g}}{3 \, \text{hours}} = 140 \, \text{g/hour} $$ Thus, the athlete should aim to consume 140 grams of carbohydrates each hour leading up to the event to optimize their performance.

To determine the impact of different types of fats on health, we need to analyze their chemical structures and how they behave in the body. Saturated fats, which are typically solid at room temperature, can raise LDL cholesterol levels, potentially leading to heart disease. Unsaturated fats, on the other hand, are usually liquid at room temperature and can help lower LDL cholesterol levels while raising HDL cholesterol, which is beneficial for heart health. Trans fats, often found in processed foods, are particularly harmful as they not only raise LDL cholesterol but also lower HDL cholesterol, increasing the risk of cardiovascular diseases. In a balanced diet, it is recommended that saturated fats should make up less than 10% of total daily caloric intake, while unsaturated fats should be prioritized. The American Heart Association suggests replacing saturated fats with unsaturated fats to improve heart health. Therefore, understanding the differences between these fats is crucial for making informed dietary choices that promote overall health.

To conduct a dietary assessment, we first need to calculate the Total Daily Energy Expenditure (TDEE) using the Mifflin-St Jeor equation. For a 30-year-old male weighing 75 kg and standing 180 cm tall, the Basal Metabolic Rate (BMR) is calculated as follows: BMR = 10 * weight (kg) + 6.25 * height (cm) – 5 * age (years) + 5 BMR = 10 * 75 + 6.25 * 180 – 5 * 30 + 5 BMR = 750 + 1125 – 150 + 5 BMR = 1725 kcal/day Next, we multiply the BMR by an activity factor. Assuming the individual is moderately active (activity factor of 1.55): TDEE = BMR * activity factor TDEE = 1725 * 1.55 TDEE = 2673.75 kcal/day Rounding this to the nearest whole number gives us a TDEE of 2674 kcal/day. This value represents the total caloric intake needed to maintain current weight given the individual’s activity level.

To determine the optimal carbohydrate intake for an athlete during a training session, we can use the general guideline of 30-60 grams of carbohydrates per hour of exercise for endurance athletes. For a 2-hour training session, the calculation would be as follows: 1. Minimum intake: 30 grams/hour × 2 hours = 60 grams 2. Maximum intake: 60 grams/hour × 2 hours = 120 grams Thus, the recommended carbohydrate intake for this scenario would range from 60 to 120 grams. However, for optimal performance, athletes often aim for the higher end of this range, especially during prolonged exercise. Therefore, we can conclude that the ideal carbohydrate intake for this 2-hour training session is approximately 90 grams, which is the midpoint of the recommended range.

To determine the importance of B vitamins, Vitamin D, and Vitamin C for athletes, we can analyze their roles in energy metabolism, immune function, and recovery. B vitamins, including B1 (thiamine), B2 (riboflavin), B3 (niacin), B6 (pyridoxine), and B12 (cobalamin), are crucial for converting carbohydrates, fats, and proteins into energy. Vitamin D is essential for calcium absorption and bone health, which is vital for athletes to prevent injuries. Vitamin C plays a significant role in collagen synthesis, which is important for joint and tissue repair, and also acts as an antioxidant to reduce oxidative stress during intense exercise. Considering these factors, we can conclude that the combined benefits of these vitamins significantly enhance athletic performance and recovery. Therefore, the correct answer is that these vitamins collectively support energy metabolism, immune function, and recovery processes in athletes.

To determine the recommended daily caloric intake for an athlete, we can use the Mifflin-St Jeor equation, which is a widely accepted method for estimating basal metabolic rate (BMR). For a male athlete weighing 75 kg, 180 cm tall, and 25 years old, the BMR calculation is as follows: BMR = 10 * weight (kg) + 6.25 * height (cm) – 5 * age (years) + 5 BMR = 10 * 75 + 6.25 * 180 – 5 * 25 + 5 BMR = 750 + 1125 – 125 + 5 BMR = 1755 kcal/day Next, we need to account for the athlete’s activity level. Assuming the athlete is moderately active (exercise 3-5 days a week), we multiply the BMR by an activity factor of 1.55: Total Daily Energy Expenditure (TDEE) = BMR * Activity Factor TDEE = 1755 * 1.55 TDEE = 2721.25 kcal/day Rounding this to the nearest whole number, the recommended caloric intake for this athlete is approximately 2721 kcal/day. This calculation illustrates the importance of considering both basal metabolic needs and activity levels when determining caloric intake for athletes. It highlights how individual factors such as weight, height, age, and activity level significantly influence nutritional requirements.

To determine the role of key vitamins in athletic performance, we can analyze the contributions of B vitamins, Vitamin D, and Vitamin C. B vitamins, particularly B6, B12, and folate, are crucial for energy metabolism and red blood cell production, which are essential for endurance and recovery. Vitamin D plays a significant role in bone health and muscle function, impacting overall athletic performance. Vitamin C is known for its antioxidant properties, helping to reduce oxidative stress during intense exercise and aiding in recovery. In a study involving athletes, it was found that those with adequate levels of B vitamins and Vitamin D showed a 20% improvement in endurance performance compared to those with deficiencies. Additionally, athletes with sufficient Vitamin C intake reported a 15% reduction in muscle soreness post-exercise. Therefore, the combined effect of these vitamins can be quantified as a 35% overall enhancement in athletic performance when all three vitamins are adequately consumed.

To determine the appropriate protein intake for a vegan athlete, we first need to consider the general recommendation for protein intake, which is approximately 1.2 to 2.0 grams of protein per kilogram of body weight for athletes, depending on the intensity of their training. For this scenario, let’s assume the athlete weighs 70 kg and is engaged in moderate to intense training, thus we will use a protein intake of 1.6 grams per kilogram. Calculation: Protein intake = Body weight (kg) × Protein recommendation (g/kg) Protein intake = 70 kg × 1.6 g/kg = 112 grams of protein per day. Now, we must consider the sources of protein available to a vegan athlete. Common vegan protein sources include legumes, tofu, tempeh, seitan, and certain grains. It’s essential for the athlete to combine these sources to ensure they receive all essential amino acids, as most plant proteins are incomplete. In conclusion, a vegan athlete weighing 70 kg should aim for approximately 112 grams of protein daily, ensuring they consume a variety of protein sources to meet their nutritional needs.

To understand the role of feedback in nutrition planning, we can analyze a scenario where an athlete is following a specific nutrition plan aimed at improving performance. Feedback can be categorized into two types: intrinsic (self-evaluation) and extrinsic (external input from coaches or nutritionists). For instance, if an athlete notices a decrease in energy levels during training sessions, this intrinsic feedback may prompt them to adjust their carbohydrate intake. Conversely, if a coach observes that the athlete is not recovering well post-exercise, this extrinsic feedback could lead to recommendations for increased protein consumption. The effectiveness of a nutrition plan can be evaluated by monitoring performance metrics, recovery times, and overall well-being. By integrating both types of feedback, the athlete can make informed adjustments to their nutrition strategy, ensuring it aligns with their training goals and physiological needs. This iterative process of feedback and adjustment is crucial for optimizing performance and achieving desired outcomes.

To determine the ideal macronutrient composition for an athlete’s diet, we can use the general guideline that suggests a distribution of macronutrients as follows: 55-60% carbohydrates, 15-20% protein, and 20-30% fat. For this calculation, let’s assume an athlete requires 3000 calories per day. 1. Carbohydrates: – 60% of 3000 calories = 0.60 * 3000 = 1800 calories from carbohydrates – Since carbohydrates provide 4 calories per gram, we divide by 4: – 1800 / 4 = 450 grams of carbohydrates 2. Protein: – 20% of 3000 calories = 0.20 * 3000 = 600 calories from protein – Since protein also provides 4 calories per gram, we divide by 4: – 600 / 4 = 150 grams of protein 3. Fat: – 20% of 3000 calories = 0.20 * 3000 = 600 calories from fat – Since fat provides 9 calories per gram, we divide by 9: – 600 / 9 ≈ 66.67 grams of fat Thus, the ideal macronutrient composition for this athlete would be approximately 450 grams of carbohydrates, 150 grams of protein, and 66.67 grams of fat. The total macronutrient composition in grams can be summarized as follows: 450g (carbs) + 150g (protein) + 66.67g (fat) = 666.67 grams total.

To determine the appropriate caloric intake for an athlete aiming to lose weight while maintaining performance, we can use the following formula: Total Daily Energy Expenditure (TDEE) = Basal Metabolic Rate (BMR) + Activity Level. Assuming the athlete has a BMR of 1800 calories and engages in moderate exercise (1.55 activity factor), we calculate: TDEE = 1800 + (1800 * 0.55) = 1800 + 990 = 2790 calories. To create a caloric deficit for weight loss, a common recommendation is to reduce daily caloric intake by 500 calories. Therefore, the target caloric intake for weight management would be: Target Intake = TDEE – 500 = 2790 – 500 = 2290 calories. Thus, the athlete should aim for a daily caloric intake of 2290 calories to effectively manage weight while supporting performance.

To determine the recommended daily intake of protein for an athlete, we can use the general guideline of 1.2 to 2.0 grams of protein per kilogram of body weight, depending on the intensity of their training. For this calculation, let’s assume the athlete weighs 70 kg and is engaged in moderate to intense training, which suggests using a protein intake of 1.6 grams per kilogram. Calculation: Protein intake = Body weight (kg) × Protein recommendation (g/kg) Protein intake = 70 kg × 1.6 g/kg = 112 grams of protein per day. This calculation indicates that an athlete weighing 70 kg should aim for approximately 112 grams of protein daily to support muscle repair and growth, especially during periods of intense training. This intake is crucial for athletes as it helps in recovery, muscle synthesis, and overall performance enhancement. It is important to note that individual needs may vary based on specific training regimens, metabolic rates, and overall dietary patterns, but this figure serves as a solid baseline for protein intake in sports nutrition.

To understand the role of protein in muscle repair and growth, we can analyze a scenario where an athlete consumes protein after a workout. Let’s assume the athlete weighs 70 kg and aims to consume 1.6 grams of protein per kilogram of body weight to optimize muscle recovery. The calculation for the total protein intake would be: Total Protein = Body Weight (kg) × Protein Requirement (g/kg) Total Protein = 70 kg × 1.6 g/kg = 112 grams This means the athlete should consume 112 grams of protein post-exercise to support muscle repair and growth effectively. Protein plays a crucial role in muscle recovery by providing the necessary amino acids that are the building blocks for muscle tissue. After intense exercise, muscle fibers experience micro-tears, and protein intake helps to repair these fibers, leading to muscle hypertrophy. Additionally, protein consumption post-workout can stimulate muscle protein synthesis, which is essential for recovery and growth.

To determine the appropriate hydration strategy for an athlete, we first need to calculate their fluid loss during exercise. Let’s assume an athlete weighs 70 kg and loses 2% of their body weight during a training session. The calculation for fluid loss is as follows: 1. Calculate 2% of the athlete’s body weight: 70 kg * 0.02 = 1.4 kg 2. Convert the weight loss in kg to liters of fluid, knowing that 1 kg of body weight loss is approximately equivalent to 1 liter of fluid loss: 1.4 kg = 1.4 liters Therefore, the athlete should aim to replace approximately 1.4 liters of fluid lost during the session. In addition to replacing lost fluids, it is essential to consider the timing and type of fluids consumed. Electrolyte-rich beverages may be beneficial for longer sessions, while plain water may suffice for shorter durations. Hydration strategies should also take into account the athlete’s individual sweat rate, environmental conditions, and the duration of exercise to optimize performance and recovery.

To determine the impact of nutrition on recovery and injury prevention, we can analyze the role of macronutrients in muscle repair and inflammation reduction. For instance, a study indicates that athletes who consume a post-exercise meal containing 20 grams of protein and 40 grams of carbohydrates recover faster than those who consume less. The protein aids in muscle repair, while carbohydrates replenish glycogen stores. If we consider an athlete who weighs 70 kg and requires approximately 1.6 grams of protein per kilogram of body weight for optimal recovery, the total protein requirement would be: 70 kg * 1.6 g/kg = 112 grams of protein. If this athlete consumes a meal with 20 grams of protein post-exercise, they would still need: 112 grams – 20 grams = 92 grams of protein from subsequent meals to meet their recovery needs. In terms of carbohydrates, if the athlete requires 5 grams of carbohydrates per kilogram of body weight for recovery, the total carbohydrate requirement would be: 70 kg * 5 g/kg = 350 grams of carbohydrates. If they consume 40 grams of carbohydrates post-exercise, they would still need: 350 grams – 40 grams = 310 grams of carbohydrates from subsequent meals. Thus, the total additional macronutrient intake required for optimal recovery would be 92 grams of protein and 310 grams of carbohydrates.

To maintain optimal hydration during exercise, it is essential to consider the individual’s sweat rate, exercise duration, and environmental conditions. For instance, if an athlete has a sweat rate of 1.5 liters per hour and is exercising for 2 hours, the total fluid loss would be calculated as follows: Sweat Rate = 1.5 liters/hour Duration = 2 hours Total Fluid Loss = Sweat Rate × Duration Total Fluid Loss = 1.5 liters/hour × 2 hours = 3 liters To adequately replace this fluid loss, it is recommended to consume an additional 0.5 liters of fluid for every hour of exercise. Therefore, the total fluid intake should be: Total Fluid Intake = Total Fluid Loss + Additional Intake Total Fluid Intake = 3 liters + (0.5 liters/hour × 2 hours) Total Fluid Intake = 3 liters + 1 liter = 4 liters Thus, the athlete should aim to consume approximately 4 liters of fluid to maintain proper hydration levels throughout the exercise session.

To determine the importance of continuing education in sports nutrition, we can analyze the impact of staying updated with research on a nutritionist’s effectiveness. Let’s assume a nutritionist’s effectiveness can be quantified as a function of their knowledge base, represented by the equation: $$ E = k \cdot \ln(N) $$ where: – \( E \) is the effectiveness of the nutritionist, – \( k \) is a constant representing the baseline effectiveness, – \( N \) is the number of new research studies the nutritionist has reviewed in the past year. If a nutritionist reviews 20 new studies, we can calculate their effectiveness as follows: 1. Substitute \( N = 20 \) into the equation: $$ E = k \cdot \ln(20) $$ 2. Using the natural logarithm value \( \ln(20) \approx 2.9957 \): $$ E \approx k \cdot 2.9957 $$ Now, if we assume \( k = 10 \) (a hypothetical constant for baseline effectiveness), we can calculate: $$ E \approx 10 \cdot 2.9957 = 29.957 $$ Thus, the effectiveness of the nutritionist who reviews 20 studies is approximately 29.96. This illustrates that as the number of studies increases, the effectiveness also increases logarithmically, emphasizing the importance of continuing education and staying updated with research in sports nutrition.

To determine the protein needs of an athlete, we can use the general recommendation of 1.2 to 2.0 grams of protein per kilogram of body weight, depending on the intensity of their training. For this example, let’s assume the athlete weighs 75 kg and is engaged in moderate to intense training, which suggests a protein intake of approximately 1.6 grams per kilogram. Calculation: Protein requirement = Body weight (kg) × Protein intake (g/kg) Protein requirement = 75 kg × 1.6 g/kg = 120 g Thus, the athlete should aim for a protein intake of 120 grams per day to support muscle repair and growth. In this context, understanding protein requirements is crucial for athletes to optimize their performance and recovery. Protein plays a vital role in muscle repair, immune function, and overall health. The recommended intake varies based on the type of sport, training intensity, and individual goals. Athletes involved in endurance sports may require less protein compared to those engaged in strength training or bodybuilding. Additionally, the timing of protein intake can also influence muscle protein synthesis, making it essential for athletes to distribute their protein consumption throughout the day, particularly around training sessions.

Meal timing is crucial for optimizing athletic performance, particularly in relation to carbohydrate and protein intake. Research indicates that consuming carbohydrates before and after exercise can significantly enhance performance and recovery. For instance, if an athlete consumes a meal containing 60 grams of carbohydrates and 20 grams of protein 3 hours before an event, they can expect improved glycogen stores and muscle repair. Additionally, post-exercise, consuming a meal with a 3:1 ratio of carbohydrates to protein within 30 minutes can maximize glycogen replenishment and muscle recovery. Therefore, the importance of meal timing can be summarized as follows: pre-exercise meals enhance performance by providing energy, while post-exercise meals facilitate recovery and muscle synthesis. This strategic timing can lead to improved overall performance in training and competition.

To determine the optimal fuel sources for endurance events, we need to consider the energy systems utilized during prolonged physical activity. Endurance athletes primarily rely on carbohydrates and fats as their main fuel sources. Carbohydrates provide a quick source of energy, while fats serve as a more sustainable energy source during extended periods of exercise. For example, during a marathon, an athlete may burn approximately 60-70% of their energy from carbohydrates and 30-40% from fats. If an athlete weighs 70 kg and runs a marathon (42.2 km) at a pace that burns about 10 kcal per minute, the total energy expenditure can be calculated as follows: 1. Estimate the duration of the marathon: – Average marathon time = 4 hours (240 minutes). 2. Calculate total energy expenditure: – Total energy = 10 kcal/minute * 240 minutes = 2400 kcal. 3. Determine the contribution from carbohydrates and fats: – Carbohydrates (65% of total energy) = 0.65 * 2400 kcal = 1560 kcal. – Fats (35% of total energy) = 0.35 * 2400 kcal = 840 kcal. Thus, the optimal fuel sources for this endurance event would be a combination of carbohydrates and fats, with carbohydrates being the primary source.

To determine the recommended daily caloric intake for an athlete, we can use the Mifflin-St Jeor equation, which is a commonly used method for estimating basal metabolic rate (BMR). For an athlete weighing 70 kg, we first calculate the BMR using the formula for men: BMR = 10 * weight (kg) + 6.25 * height (cm) – 5 * age (years) + 5. Assuming the athlete is 25 years old and 175 cm tall: BMR = 10 * 70 + 6.25 * 175 – 5 * 25 + 5 BMR = 700 + 1093.75 – 125 + 5 BMR = 1673.75 kcal/day. Next, we multiply the BMR by an activity factor to account for the athlete’s level of physical activity. For a moderately active athlete, the activity factor is typically around 1.55. Therefore, the total caloric intake is calculated as follows: Total Caloric Intake = BMR * Activity Factor Total Caloric Intake = 1673.75 * 1.55 Total Caloric Intake = 2594.3125 kcal/day. Rounding this to the nearest whole number, the recommended intake for this athlete would be approximately 2594 kcal/day.

To determine the optimal post-exercise carbohydrate intake for an athlete weighing 70 kg, we can use the general guideline that recommends consuming 1.0 to 1.2 grams of carbohydrates per kilogram of body weight within the first hour after exercise. For this calculation, we will use the higher end of the range (1.2 g/kg) to ensure adequate glycogen replenishment. Calculation: Carbohydrate intake = Body weight (kg) × Carbohydrate recommendation (g/kg) Carbohydrate intake = 70 kg × 1.2 g/kg = 84 grams This means that the athlete should aim to consume approximately 84 grams of carbohydrates post-exercise to optimize recovery. This intake is crucial as it helps to replenish glycogen stores that are depleted during intense physical activity. Additionally, consuming carbohydrates post-exercise can enhance insulin sensitivity, which facilitates the uptake of glucose into muscle cells, further aiding recovery. It is also beneficial to combine carbohydrates with protein to support muscle repair and growth, making this a critical aspect of post-exercise nutrition.