NESTA Sports Nutrition Specialist flashcards

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

ATP-PC system duration

The phosphagen system supplies ATP for very short, explosive efforts of approximately 0–10 seconds using stored creatine phosphate, without oxygen or lactate production.

Glycolysis ATP yield

Anaerobic breakdown of one glucose molecule to pyruvate yields a net 2 ATP and produces lactate when pyruvate is reduced; it dominates efforts lasting about 10 seconds to 2 minutes.

Oxidative phosphorylation yield

Complete aerobic oxidation of one glucose molecule yields approximately 30–32 ATP, making it the dominant energy system for sustained exercise beyond about 2 minutes.

Mifflin–St Jeor equation

Estimates resting metabolic rate: men 10×kg + 6.25×cm − 5×age + 5; women 10×kg + 6.25×cm − 5×age − 161. Multiply by an activity factor to estimate total daily energy expenditure.

Carbohydrate loading protocol

For endurance events, increase carbohydrate to 8–12 g/kg/day for 36–48 hours before competition while tapering training, aiming to maximize muscle glycogen stores.

Protein per-meal dose

A 0.25–0.3 g/kg body mass dose (about 20–40 g) of high-quality protein per meal maximally stimulates muscle protein synthesis, provided it contains roughly 2.5–3 g leucine.

Creatine monohydrate protocol

3–5 g/day of creatine monohydrate chronically increases muscle phosphocreatine; an optional loading phase of 20 g/day for 5–7 days saturates stores faster.

Caffeine ergogenic dose

3–6 mg/kg body mass taken 30–60 minutes before exercise improves endurance performance, alertness, and perceived exertion; higher doses increase side effects without added benefit.

Sweat rate calculation

Sweat loss (L) equals pre-exercise body mass (kg) minus post-exercise body mass (kg) plus fluid consumed during exercise (L); divide by exercise hours to get L/hour.

Energy availability formula

Energy availability equals (energy intake minus exercise energy expenditure) divided by fat-free mass in kg; values below 30 kcal/kg FFM/day indicate low availability and risk of RED-S.

PAR-Q+ purpose

A pre-participation screening tool that identifies individuals who may need medical clearance before increasing physical activity, using seven yes/no health questions.

24-hour dietary recall

A retrospective interview method that records all foods and beverages consumed in the past 24 hours; it is quick but relies on memory and may not reflect habitual intake.

Food frequency questionnaire

A dietary assessment that asks how often specific foods are consumed over a defined period; it captures habitual patterns but is less precise for quantifying energy and nutrients.

Waist-to-hip ratio risk

Waist circumference divided by hip circumference; values above 0.90 in men or 0.85 in women indicate elevated cardiometabolic risk and central adiposity.

Urine specific gravity

A hydration marker; values above 1.020 suggest dehydration, while 1.010–1.020 generally indicates euhydration. First-morning urine is most useful for baseline assessment.

RED-S definition

Relative Energy Deficiency in Sport is a syndrome of impaired physiological function-including bone health, menstrual function, immunity, and performance-caused by low energy availability.

TDEE activity factors

Multiply resting metabolic rate by 1.2 (sedentary), 1.375 (light), 1.55 (moderate), 1.725 (very active), or 1.9 (extremely active) to estimate total daily energy expenditure.

Pre-exercise meal timing

Eat 1–4 g/kg carbohydrate and 0.15–0.25 g/kg protein 1–4 hours before exercise, keeping fat and fiber low to promote gastric emptying and reduce gastrointestinal distress.

Carbohydrate during exercise

For sessions longer than 60–90 minutes, consume 30–60 g carbohydrate per hour; up to 90 g/hour is possible using a 2:1 glucose-to-fructose blend to enhance absorption.

Post-exercise recovery nutrition

Within 0–2 hours after exercise, consume 1–1.2 g/kg carbohydrate and 0.25–0.3 g/kg protein to replenish glycogen and support muscle repair, especially when sessions are close together.

Carbohydrate periodization

Strategically varying carbohydrate intake around training: 'train low' for selected sessions to enhance mitochondrial adaptation, and 'compete high' to maximize glycogen for competition.

Weight loss energy deficit

A deficit of 300–500 kcal/day produces roughly 0.25–0.5 kg loss per week; protein at 1.6–2.4 g/kg/day plus resistance training helps preserve lean mass.

Vegetarian athlete nutrients

Plant-based athletes should monitor iron, vitamin B12, zinc, omega-3 fatty acids, calcium, and vitamin D, and combine complementary proteins to ensure adequate essential amino acid intake.

Transtheoretical model stages

Behavior change progresses through precontemplation, contemplation, preparation, action, maintenance, and termination; interventions should match the client's current stage.

Motivational interviewing OARS

Core MI skills are open questions, affirmations, reflections, and summaries; these elicit change talk and reduce resistance without confronting or advising prematurely.

SMART goal criteria

Goals should be Specific, Measurable, Achievable, Relevant, and Time-bound; process goals such as eating protein at breakfast improve adherence more than outcome-only goals.

Self-determination theory needs

Intrinsic motivation is supported by satisfying three basic psychological needs: autonomy (choice), competence (skill), and relatedness (connection), which improve long-term adherence.

Scope of practice

NESTA specialists may screen, educate, and coach nutrition behaviors within their training; they must not diagnose, prescribe therapeutic diets, or treat medical conditions.

Referral triggers

Refer to a physician or registered dietitian for disordered eating signs, unexplained weight loss over 5% in one month, amenorrhea over three months, or suspected RED-S.

Informed consent

Before coaching, explain assessment procedures, data use, confidentiality limits, and the client's right to withdraw; document signed consent and keep records secure.

Relapse prevention planning

Identify high-risk situations, develop coping responses, and plan for lapses as temporary setbacks rather than failures, to sustain long-term behavior change.

Self-monitoring

A behavior change technique in which clients track food intake, exercise, or habits; it increases awareness and is one of the strongest predictors of successful behavior change.