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NFS302 > 11 | GI, Age, Vegetarian > Flashcards

11 | GI, Age, Vegetarian Flashcards

1
Q

Common gut problem experienced by endurance athletes

A

Fecal blood loss

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2
Q

GI problems are more common in what type of sport?

A

Long distance, endurance

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3
Q

Why might GI problems occur in athletes?

A
  • SSNS activated, PSNS shut (needed for digestion)
  • No splanchnic blood flow (blood going to GI)***
  • Mechanical impact (jostle stomach, feet pounding, posture)
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4
Q

Define probiotics

A

Live microorganisms, which when administered in adequate amounts, confer a health benefit on the host

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5
Q

Critera to being probiotic

A

1) Human origin
2) Safe
3) Can survive digestion
4) Can colonize
5) Conifers a health benefit

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6
Q

Why are microflora beneficial?

A
  • Inhibit pathogenic colonization (outcompete)
  • Helps immune system (^)
  • Synthesis of certain vitamins and short chain fatty acids
  • Harvest energy from the diet
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7
Q

Most common probiotic supplements

A
  • lactobacillus acidophilis

- bifidobacterium bifidum

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8
Q

Shelf-life of probiotics

A

3-6 weeks when refrigerated

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9
Q

Ways to get probiotics from food

A
  • Yogurts (some)
  • Fermented foods (kefir, sauerkraut, kimchi, tempeh, miso, kombucha)
  • Vegetables***
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10
Q

What is gluten made up of?

A

Complex of 2 proteins: gliadin + glutenin

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11
Q

Where is gluten found?

A

Grains

  • wheat
  • barley
  • rye
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12
Q

Define: gluten insensitivity

A

umbrella term to define “I feel bad by eating gluten”

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13
Q

What is a “stitch”?

A

Exercise-related transient abdominal pain

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14
Q

Nutritional treatment for stitches?

A

Not much beyond general sports nutrition guidelines, e.g.

  • no big meals before exercise
  • low fat and low fibre
  • high carb
  • moderate protein
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15
Q

Define microflora

A

total mass of microorganisms inhabiting your gut

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16
Q

Benefit of probiotic supplementation

A
  • reduce severity of GI symptoms
  • enhance certain measures of immunity

Some studies show no effect, but no studies have showed harm

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17
Q

Regime for probiotic supplementation

A

At least 14 days to allow for colonization

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18
Q

define: celiac disease

A

a malabsorption syndrome where gluten destroys the inner lining of the small intestine

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19
Q

Canadian guidelines for PA for age 5-17

A
  • At least 60 min vigorous PA daily
  • At least 3x/week
  • Strength training 3x/week
20
Q

Why is activity in youth not meeting recommendations nowadays?

A
  • Less parental influence as kids age
  • Less time since going to school
  • No “active play”
  • Marketing targeted towards children
21
Q

What dose ISCOLE stand for?

A

international study of childhood obesity, lifestyle, and environment

22
Q

What was the results of the ISCOLE study?

A
  • Strong, inverse correlation between activity and adiposity
  • No correlation between diet and adiposity (!)
  • Sugary drinks associated with leaner children (!)
23
Q

View of Dietitians of Canada on nutrition of youth

A
  • current regulation is not enough
  • clearer food labels for health vs not healthy
  • ads should not target children
  • be more active
24
Q

View of Sports Dietitians of Australia on adolescent athlete

A
  • 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)
25
Q

Why are most athletic accomplishments done when they are young?

A

sarcopenia

26
Q

What is sarcopenia?

A
  • 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”)
27
Q

How to measure who is at risk for sarcopenia?

A

measure skeletal muscle index (SMI)

28
Q

Guidelines for PA for elderly (65+)

A
  • At least 150 min moderate to vigorous exercise per week
  • strength exercise 2 days/week
  • balance-enhancing exercise
29
Q

How does diet influence sarcopenia?

A

Protein helps!

- 20 g every 3 h

30
Q

Nutritional disadvantage of vegetarianism

A

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

31
Q

Why do vegetarians have troubles meeting energy requirement?

A

Fibre increases satiety

32
Q

What nutrients do vegetarians need to worry about?

A
  • Protein
  • Omega-3 (essential fatty acid)
  • Iron
  • Calcium / vit D
  • vit B12 (should supplement)
  • Iodine
33
Q

Why do vegetarians have problems with protein? How to solve it?

A

Plant proteins limited in essential amino acids (EAA)

Increase protein intake by 10% / eat complementary plant-proteins to ensure all EAAs are consumed

34
Q

Define: complementary proteins (also called ___)

A

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

35
Q

role of w3 fat in the body

A
  • eye and brain development
  • cardiovascular health
  • reduce inflammation
36
Q

3 types of w3 fatty acids

A
  • ALA (plant based)

- EPA and DHA (marine based)

37
Q

ALA function

A

can be converted to EPA/DHA in body, but inefficient

38
Q

EPA and DHA function

A
  • Found in brain, eye, heart tissues

- Needed for cognitive function, optimal vision, proper heart function

39
Q

Only vegetarian source of EPA / DHA?

A

Algae (DHA only)

40
Q

Why is vit B12 important?

A
  • nervous system
  • DNA synthesis
  • production of RBC
41
Q

What happens in vit B12 deficiency?

A
  • weakness
  • fatigue
  • shortness of breath
  • palpitations (rapid heart beat)
42
Q

Function of iodine in body

A

thyroid function (regulate metabolism)

43
Q

Iodine balance is most likely to affect what type of athlete?

A

athletes in weight-regulated sports

44
Q

Food sources of iodine

A
  • Milk & yogurt

- sea vegetables (e.g. kelp)

45
Q

Why aren’t there much iodine for vegetarian diet?

A

plant foods low in iodine due to soil depletion

NFS302 (11 decks)

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