Skip to Main Content

Chapter 7. Nutrition Strategies for Optimal Athletic Performance

Jack is a 20-year-old runner who consistently complains of abdominal cramping during his strenuous runs. On further questioning he tells you that he eats a 30-gram carbohydrate snack midway through a 90-minute run.

What is the minimal amount of time it will take for the entire snack to be oxidized to create ATP?

A. 0 to 30 minutes

B. 30 minutes to 1 hour

C. 1 to 2 hours

D. 2 to 3 hours

E. 3 to 4 hours

Jack is a 20-year-old runner who consistently complains of abdominal cramping during his strenuous runs. On further questioning he tells you that he eats a 30-gram carbohydrate snack midway through a 90-minute run.

What would be the MOST reasonable suggestion to help Jack minimize gastrointestinal distress during the workout and also improve his performance?

A. Consume the snack early in his workout and try to have small amounts every 15 to 20 minutes instead of consuming the snack all at once in the middle of his workout.

B. Instead of a food snack, consider drinking water only, as it will be more effectively absorbed and is associated with decreased gastrointestinal (GI) distress.

C. Ask him to consider postponing his snack until the end of his workout, as he won’t deplete glycogen stores in 90 minutes and so the snack will not help with his performance.

D. Ask him to consider consuming his snack 4 hours prior to exercise so that there is sufficient time for the snack to be absorbed and stored as glycogen.

Jack is a 20-year-old runner who consistently complains of abdominal cramping during his strenuous runs. On further questioning he tells you that he eats a 30-gram carbohydrate snack midway through a 90-minute run.

After questioning Jack about his exercise snack, he shares with you that he usually likes to eat a couple of dates during his workout due to their high glycemic index and thus rapid energy availability. Following is a nutritional summary for dates:

  • Serving size 2 dates (40 g)

  • Calories 110 Total fat 0 g

  • Potassium 190 mg (5%)

  • Total carbohydrate 31 g (10%)

  •  Fiber 3 g (12%)

  •  Sugars 27 g

  • Protein less than 1 g

  • Vitamin A 0%   Vitamin C 0%

  •  Calcium 2%    Iron 2%

  • Glycemic Index 103 (High)

Do you think the dates might be contributing to Jack’s GI upset?

...

Pop-up div Successfully Displayed

This div only appears when the trigger link is hovered over. Otherwise it is hidden from view.