14 - Performance Nutrition Flashcards
What is Performance nutrition?
A combination of strategies to enhance physical and athletic performance through specific food and nutrient choices, timing, and quantities
What areas of fitness can performance nutrition improve?
A combination of strategies to enhance physical and athletic performance through specific food and nutrient choices, timing, and quantities
Who is the most qualified to give nutritional advice?
registered dietician. RD
What is the practice of nutrition formally called?
dietetics
What are some nutrition topics appropriae for the training professional?
Food preparation methods
Food guidance systems, that is, the USDA’s MyPlate tool (https://www .choosemyplate.gov)
Healthy snacks
Carbohydrate, protein, fat basics
Statistical information on the relationship between chronic disease and the excesses or deficiencies of specific nutrients
Nutrients contained in foods orsupplements
Vitamins minerals as essential nutrients
Importance of water and hydration status
Athletes generally training at >= 65% of VO2 max, what energy source are they primarily using?
Carbs
How much exercise can be performed typically before glycogen is depleted?
2 hours
Foods that have a high glycemic index cause what to happen to the body?
Rapid release of blood glucose.
What is glycogen supercompensation?
2-6 days prior to an endurance event, eating more carbs to create more glycogen stores.
What is Gluconeogenesis?
A metabolic pathway that results in the generation of glucose from non-carbohydrate carbon substrates such as pyruvate, lactate, glycerol, and glucogenic amino acids.
How can fiber help ultra distance athletes?
To help prevent upper respiratory infections, especially when beta-glucans (specific type of fiber) are digested.
What are some key roles of protein?
• Supporting growth and maintenance of body tissues, especially muscle
• Synthesizing enzymes, hormones, and other peptides
• Building antibodies
• Maintaining fluid and electrolyte balance
• Repairing exercise associated muscle damage
• Providing energy and glucose5
For most normal training, how much does protein provide towards activity energy source?
Not much at all for normal training <5%
Do strength or endurance athletes require more protein?
strength athletes
What are some common protein sources?
meats, poultry, fish, eggs, beans, nuts, nut butters, milk and dairy all have high quality proteins
For athletes to gain or maintain muscle mass in regards to protein, what are two important considerations?
protein amount and leucine.
What might whey be preferred post workout?
To allow for faster muscle protein synthesis and to reduce degradation.
Whey protein?
collection of globular proteins that can be isolated from whey (by-product of cheese) manufactured from cow’s milk. Whey has the highest biological value of any known protein
Casein protein?
Accounts for 80% of proteins in milk and cheese.
What are essential amino acids?
The amino acids that come from food and cannot be synthesized from other amino acids
What is a general recommendation for athlete’s protein intake?
20-40g of protein 4-6x a day from a complete source and high in leucine.
What are some purposes of fat in the body?
- energy
- Function and elasticity of cell membranes
- Structure and function of the nervous system
- Production of hormones
- Maintenance of body temperature
- Absorption of fat-soluble vitamins and carotenoids
- Protection of vital organs
After how long is endurance exercise is fat utilized?
15-20 minutes
As exercise intensity increases, does more or less fat get utilized?
less
Fatty acids are simple?
singe chain lipids.
What do fatty acids cause in the body?
fat production, inflammation, insulin action, and neurological function
How many fat bonds do saturated, monounsaturated and polyunsaturated fats have?
saturated = 0 bonds
unsaturated = 1 bonds
polyunsaturated > 1 bonds
What are some common sources of saturated fats?
land animal fats, such as whole milk, cream, whole milk cheese, lard, and butterfat, or so-called tropical oils like palm or coconut oils
What are some common monounsaturated fats?
Olive oil, canola oil, almonds, and avocados
What are some common polyunsaturated fats?
vegetable and fish oils
PUFAs play what role in the body?
eicosanoid synthesis that has hormonal functions, which regulate many functions such as smooth muscle contraction and inflammatory functions
What is an Eicosanoid?
Signaling molecules made by oxygenation of 20-carbon essential fatty acids (EFAs). They exert complex control over many bodily systems, mainly in inflammation or immunity, and as messengers in the central nervous system.
What are some functions that micronutrients play in the body?
key roles in energy metabolism, bone health, hemoglobin production, immune function, and protection from oxidative damage. All these functions and more are important to an athlete’s health and performance
Does exercising increase or decrease micronutrient needs?
increases
Which athletes are at greatest risk of micronutrient deficiences?
those who restrict calorie intake, who eliminate one or more foods groups from their daily diet, or those who consume high-calorie, low- nutrient-density diets.
What are some common antioxidant nutrients?
Vitamin E, C, beta carotene and selenium.
What do antioxidant nutrients do for the body?
balance the oxidative stress in the body produced by free radicals
What happens if to many vitamins or minerals are taken?
toxicity in the body
Does antioxidant supplementation impact performance?
Not currently proven, prob not, but they do seem to help reduce exercise induced muscle damage
What are common calorie intakes for endurance athletes?
3000-5000 calories
What are common calorie intakes for strength athletes?
44-50 cal per kg of body mass per day
What is the recommended number of meals per day and why?
4-6 meals per day with possible snacks which will prevent blood glucose to drop to much during the day, which could be pulled from muscles for energy.
Is it better to workout fasted or fed and why?
Better to workout fed with undigested food in the gut. Sufficient fluids to maintain hydration, low in fat and fiber to encourage gastric emptying, high in carbs, moderate in protein and consuming familiar foods.
How many carbs should be consumed and how far prior to exercise?
200-300 grams carbs, 3-4 hours prior. Meals closer to working out should be smaller in size.
What should the carb intake be in sports drinks?
4-8% carbs
How many carbs should be consumed per hour of exercise?
30-60g hourly
When should food be eaten post workout and in what ratio?
30-45 window post workout consuming high glycemic carbs with proteins in a 4: 1 ration.
After two hours, it is recommended to have 1.5g carb/kg and additional protein for muscle repair
Do amino acids have any benefits?
Few studies were some AA can reduce muscle soreness post workout, specifically leucine as well as fish oil.
What are some possible supplements to reduce post exercise soreness?
Amino acids (leucine, specifically), fish oil and tart cherry juice.
What are high glycemic index carbs?
Carbohydrates that break down rapidly during digestion, releasing glucose rapidly into the bloodstream
Do women need more or less carbs than men for resistance training?
less
What are the best strategies for protein synthesis?
- Consume a mixture of carbohydrate and amino acids before and
immediately after strength workouts - Adequately replenish glycogen stores immediately after workouts
- Meet daily carbohydrate needs
- Avoid high protein diets
What carb and protein amount is ideal for optimal performance?
high carb, moderate protein
How much dehydration can result in performance loss?
2%
What is the DRI for water?
130 oz/day for males (16 cups) and 95 oz/day (12 cups/day) for female
Best recommendations for fluid intake around working out?
Before Exercise 14–22 oz fluid 2 hours before exercise
During Exercise 6–12 oz water or sports drink every 15–20 min of exercise
After Exercise 16–24 oz water or sports drink for every pound of body mass lost during exercise
How much water comes from food?
20%
How much fluid should be consumed per kilogram of weight lost?
1.5L
What should replacement beverages contain for minerals?
contain 20–30 mEq/L sodium, 2–5 mEq/L potassium and 5–10% carbohydrate for prolonged activity in hot weather.
Does alcohol re-hydrate the body?
no, acts as a diuretic and increase urine output
What is a safe # for caffeine intake?
< 180 mg daily
What is hyponatremia?
Abnormally low levels of blood sodium
What is BMI and what is the formula for BMI?
BMI is a ratio of body mass to height (BMI = mass (kg)/height2 (meters))
What are the two main strategies for improving body comp?
Reducing body fat and increasing lean body mass
What is the recommended % of consumed fat for athletes?
20-35% of daily calories
What fat sources are preferred for athletes?
essential polyunsaturated fats:
linoleic and linolenic acid
How much protein and how often should be consumed per day?
4-6x a day with 20-40 grams
How much leucine should be consumed per meal?
3g
