Recovery Nutrition Flashcards

Which scenario represents a 'low energy availability' (LEA) state that would impair recovery from training?

Answer: Energy intake of 25 kcal/kg FFM/day with heavy training

LEA is defined as energy availability below 30 kcal/kg FFM/day; at 25 kcal/kg FFM, the body prioritizes survival functions over recovery, impairing MPS, glycogen repletion, and hormonal balance.

A strength athlete is using creatine monohydrate. How does creatine supplementation most directly support recovery from resistance exercise?

Answer: Replenishes phosphocreatine stores and may enhance glycogen synthesis when co-ingested with carbohydrate

Creatine replenishes PCr for subsequent high-intensity bouts and may augment glycogen synthesis when combined with carbohydrate, supporting recovery between resistance training sets and sessions.

An athlete presents with persistent fatigue, frequent illness, and poor recovery despite adequate sleep. Iron-deficiency anemia is confirmed. How does this impair recovery nutrition effectiveness?

Answer: Reduced hemoglobin impairs oxygen delivery to muscle, limiting oxidative recovery processes and nutrient utilization

Iron-deficiency anemia reduces oxygen-carrying capacity, impairing aerobic energy production, muscle glycogen oxidation efficiency, and the overall recovery environment even when macronutrient intake is adequate.

Which post-exercise nutrition strategy is MOST appropriate for an athlete whose primary goal is fat loss while maintaining lean mass?

Answer: Consume adequate protein (~0.4 g/kg) post-exercise with a modest carbohydrate reduction relative to maintenance

Maintaining protein intake post-exercise preserves lean mass during a caloric deficit, while a modest carbohydrate reduction (not elimination) supports the energy deficit without completely impairing glycogen resynthesis.

Collagen peptides taken pre-exercise with vitamin C are being studied for what specific recovery benefit?

Answer: Increased tendon and ligament collagen synthesis during post-exercise recovery

Collagen peptides combined with vitamin C taken 60 minutes before exercise increase collagen synthesis markers and may support tendon and ligament repair during the post-exercise recovery period.

A female athlete in a heavy training block reports disrupted menstrual cycles. This is most likely related to which recovery nutrition issue?

Answer: Low energy availability causing hypothalamic suppression of reproductive hormones

Chronic low energy availability suppresses hypothalamic GnRH secretion, leading to menstrual dysfunction as part of the Female Athlete Triad / RED-S syndrome.

Which post-exercise nutrition timing strategy is supported for athletes performing both endurance and resistance training in a single session?

Answer: Combined carbohydrate and protein within 30–60 minutes post-exercise to address both glycogen and MPS simultaneously

Consuming both carbohydrate and protein within 30–60 minutes post-exercise addresses the dual recovery demands of glycogen resynthesis (endurance) and MPS stimulation (resistance) simultaneously.