11 | GI, Age, Vegetarian Flashcards
Common gut problem experienced by endurance athletes
Fecal blood loss
GI problems are more common in what type of sport?
Long distance, endurance
Why might GI problems occur in athletes?
- SSNS activated, PSNS shut (needed for digestion)
- No splanchnic blood flow (blood going to GI)***
- Mechanical impact (jostle stomach, feet pounding, posture)
Define probiotics
Live microorganisms, which when administered in adequate amounts, confer a health benefit on the host
Critera to being probiotic
1) Human origin
2) Safe
3) Can survive digestion
4) Can colonize
5) Conifers a health benefit
Why are microflora beneficial?
- Inhibit pathogenic colonization (outcompete)
- Helps immune system (^)
- Synthesis of certain vitamins and short chain fatty acids
- Harvest energy from the diet
Most common probiotic supplements
- lactobacillus acidophilis
- bifidobacterium bifidum
Shelf-life of probiotics
3-6 weeks when refrigerated
Ways to get probiotics from food
- Yogurts (some)
- Fermented foods (kefir, sauerkraut, kimchi, tempeh, miso, kombucha)
- Vegetables***
What is gluten made up of?
Complex of 2 proteins: gliadin + glutenin
Where is gluten found?
Grains
- wheat
- barley
- rye
Define: gluten insensitivity
umbrella term to define “I feel bad by eating gluten”
What is a “stitch”?
Exercise-related transient abdominal pain
Nutritional treatment for stitches?
Not much beyond general sports nutrition guidelines, e.g.
- no big meals before exercise
- low fat and low fibre
- high carb
- moderate protein
Define microflora
total mass of microorganisms inhabiting your gut
Benefit of probiotic supplementation
- reduce severity of GI symptoms
- enhance certain measures of immunity
Some studies show no effect, but no studies have showed harm
Regime for probiotic supplementation
At least 14 days to allow for colonization
define: celiac disease
a malabsorption syndrome where gluten destroys the inner lining of the small intestine
Canadian guidelines for PA for age 5-17
- At least 60 min vigorous PA daily
- At least 3x/week
- Strength training 3x/week
Why is activity in youth not meeting recommendations nowadays?
- Less parental influence as kids age
- Less time since going to school
- No “active play”
- Marketing targeted towards children
What dose ISCOLE stand for?
international study of childhood obesity, lifestyle, and environment
What was the results of the ISCOLE study?
- Strong, inverse correlation between activity and adiposity
- No correlation between diet and adiposity (!)
- Sugary drinks associated with leaner children (!)
View of Dietitians of Canada on nutrition of youth
- current regulation is not enough
- clearer food labels for health vs not healthy
- ads should not target children
- be more active
View of Sports Dietitians of Australia on adolescent athlete
- no equations can predict how much calories is needed
- avoid training programs that manipulate physique
- avoid talking about disordered eating to a team (don’t plant the idea)
- protein and fat intake should be same as adults
- match carb intake to activity level
- more sensitive to temperature; make sure fluid levels are regulated
- some vit and mineral requirements are different compared to adults (but not different between athlete and non-athlete)
Why are most athletic accomplishments done when they are young?
sarcopenia
What is sarcopenia?
- progressive neuromuscular syndrome
- lower quality of life of the elderly
- lose innervation of fast twitch muscle fibres as we age
- total skeletal muscles declines after 45 years old (irreversible loss of muscle mass / “anaerobic resistance”)
How to measure who is at risk for sarcopenia?
measure skeletal muscle index (SMI)
Guidelines for PA for elderly (65+)
- At least 150 min moderate to vigorous exercise per week
- strength exercise 2 days/week
- balance-enhancing exercise
How does diet influence sarcopenia?
Protein helps!
- 20 g every 3 h
Nutritional disadvantage of vegetarianism
1) risk for micronutrient deficiency due to reduced availability of nutrients
2) Difficulty meeting energy requirement due to low caloric density and high fibre content of food
Why do vegetarians have troubles meeting energy requirement?
Fibre increases satiety
What nutrients do vegetarians need to worry about?
- Protein
- Omega-3 (essential fatty acid)
- Iron
- Calcium / vit D
- vit B12 (should supplement)
- Iodine
Why do vegetarians have problems with protein? How to solve it?
Plant proteins limited in essential amino acids (EAA)
Increase protein intake by 10% / eat complementary plant-proteins to ensure all EAAs are consumed
Define: complementary proteins (also called ___)
mutual supplementation:
two or more proteins whose amino acid assortments complement each other in such a way that the essential amino acids missing from one are supplied by the other
role of w3 fat in the body
- eye and brain development
- cardiovascular health
- reduce inflammation
3 types of w3 fatty acids
- ALA (plant based)
- EPA and DHA (marine based)
ALA function
can be converted to EPA/DHA in body, but inefficient
EPA and DHA function
- Found in brain, eye, heart tissues
- Needed for cognitive function, optimal vision, proper heart function
Only vegetarian source of EPA / DHA?
Algae (DHA only)
Why is vit B12 important?
- nervous system
- DNA synthesis
- production of RBC
What happens in vit B12 deficiency?
- weakness
- fatigue
- shortness of breath
- palpitations (rapid heart beat)
Function of iodine in body
thyroid function (regulate metabolism)
Iodine balance is most likely to affect what type of athlete?
athletes in weight-regulated sports
Food sources of iodine
- Milk & yogurt
- sea vegetables (e.g. kelp)
Why aren’t there much iodine for vegetarian diet?
plant foods low in iodine due to soil depletion
