NESTA SAQ flashcards

32 cards. Read the term and the definition here. The deck at the top of this page is optional.

Energy value of macronutrients

Carbohydrate and protein each yield about 4 kcal per gram, fat yields about 9 kcal per gram, and alcohol yields about 7 kcal per gram. These values underpin energy intake calculations.

Leucine threshold

A per-meal protein dose providing roughly 2.5 to 3 grams of leucine, typically 20 to 40 grams of high-quality protein, maximally stimulates muscle protein synthesis in most athletes.

Glycemic index

A 0 to 100 ranking of carbohydrate-containing foods by their postprandial blood glucose response relative to a reference food. Low-GI foods favor sustained glucose; high-GI foods favor rapid glycogen restoration.

Essential amino acids

Nine amino acids the body cannot synthesize in adequate amounts: histidine, isoleucine, leucine, lysine, methionine, phenylalanine, threonine, tryptophan, and valine. They must come from the diet.

Sweat rate calculation

Sweat rate in liters per hour equals pre-exercise body mass minus post-exercise body mass, plus fluid consumed during exercise, divided by exercise duration in hours.

Rehydration volume rule

Replace roughly 1.25 to 1.5 liters of fluid for every kilogram of body mass lost during exercise to account for ongoing urine losses and restore euhydration.

Iron status thresholds

Serum ferritin below 30 ng/mL suggests iron depletion, and below 12 ng/mL indicates iron deficiency. Endurance and female athletes carry elevated risk and warrant periodic screening.

Vitamin D thresholds

A serum 25-hydroxyvitamin D level below 20 ng/mL defines deficiency, and 20 to 30 ng/mL defines insufficiency. Fatty fish, fortified foods, and sun exposure are primary sources.

Phosphagen system

The ATP-phosphocreatine system supplies energy for maximal efforts lasting roughly 0 to 10 seconds. It requires no oxygen and is limited by intramuscular phosphocreatine stores.

Respiratory exchange ratio

RER equals carbon dioxide produced divided by oxygen consumed. Values near 0.70 indicate fat oxidation, near 1.00 indicate carbohydrate oxidation, and above 1.00 suggest hyperventilation.

Lactate threshold

The exercise intensity at which blood lactate begins to accumulate faster than it is cleared, typically 50 to 70 percent of VO2max in untrained and 70 to 85 percent in trained endurance athletes.

EPOC

Excess post-exercise oxygen consumption is the elevated oxygen uptake after exercise that supports replenishment of phosphocreatine, lactate clearance, and temperature regulation. It contributes a modest share of total energy expenditure.

Body mass index

BMI equals weight in kilograms divided by height in meters squared. It is limited in athletes because it does not distinguish lean mass from fat mass.

DXA standardization

Dual-energy X-ray absorptiometry is a reference body composition method, but results shift with hydration status, recent exercise, and positioning, so testing conditions should be controlled and consistent.

Energy availability

Energy availability equals energy intake minus exercise energy expenditure, divided by fat-free mass in kilograms. Values below 30 kcal/kg FFM/day indicate low energy availability.

RED-S

Relative Energy Deficiency in Sport is a syndrome of impaired metabolic rate, bone health, immunity, protein synthesis, and menstrual function caused by chronic low energy availability.

Pre-event carbohydrate

Consume 1 to 4 grams of carbohydrate per kilogram of body mass one to four hours before exercise, choosing low-fat, low-fiber, and familiar foods to minimize gastrointestinal distress.

Carbohydrate during exercise

For sessions longer than 60 to 90 minutes, target 30 to 60 grams of carbohydrate per hour, increasing toward 90 grams per hour using multiple transportable carbohydrates when tolerated.

Carbohydrate loading

Intake of 8 to 12 grams of carbohydrate per kilogram per day for 36 to 48 hours before endurance events longer than 90 minutes can raise muscle glycogen above normal concentrations.

Post-exercise protein dose

Consume 20 to 40 grams of high-quality protein within about two hours after exercise, then distribute roughly 0.3 grams per kilogram doses every three to four hours.

Third-party supplement testing

Programs such as Informed Sport, NSF Certified for Sport, and BSCG verify supplement manufacturing and reduce contamination risk, but they cannot guarantee a product is entirely free of prohibited substances.

Creatine monohydrate dosing

Maintenance dosing is 3 to 5 grams per day, while loading at 20 grams per day for five to seven days saturates muscle stores faster. It benefits short-duration, high-intensity efforts.

Beta-alanine

Supplementing 3.2 to 6.4 grams per day for four to ten weeks raises muscle carnosine and buffers acidosis, benefiting one- to four-minute high-intensity efforts. Paresthesia is a common side effect.

Dietary nitrate

About 300 to 600 milligrams of nitrate, roughly 6 to 13 millimoles, taken two to three hours before exercise can improve endurance and some team-sport performance via nitric oxide pathways.

Therapeutic Use Exemption

A TUE permits an athlete to use a prohibited substance when medically necessary, with no reasonable alternative, and when it does not enhance performance beyond restoring normal health.

Rate of weight loss

Athletes generally target 0.5 to 1 percent of body mass loss per week, which helps preserve lean mass and performance compared with more aggressive caloric deficits.

Protein during energy restriction

Intakes of 1.6 to 2.4 grams per kilogram per day, combined with resistance training, help preserve lean mass during caloric restriction; lean athletes in aggressive deficits need the higher end.

Weight cutting risks

Acute dehydration for weight-class sports, especially losses above 2 percent of body mass, impairs performance and health. Gradual loss over weeks is safer and preferable.

Adolescent athlete needs

Growing athletes have elevated energy and protein requirements, need about 1,300 milligrams of calcium daily, and warrant monitoring of iron status, especially during rapid growth spurts.

Plant-based athlete nutrients

Vegan and vegetarian athletes should monitor vitamin B12, iron, zinc, omega-3 EPA and DHA, calcium, and vitamin D, and combine plant protein sources to cover essential amino acids.

Type 1 diabetes and exercise

Carbohydrate intake and insulin timing must be coordinated around exercise because prolonged activity increases hypoglycemia risk. Individualized medical guidance is essential.

Scope of practice

Sports nutrition practitioners work within their credential limits; medical diagnosis, prescription, and medical nutrition therapy require licensed clinicians such as physicians and registered dietitians.