18e. Sports Nutrition - Nutrients

Question 1

Why are AOs important post-exercise?

Answer 1

Neutralise free radicals
Regenerate tissue repair

Question 2

What are the benefits of vit A in sport?

Answer 2

Epithelial tissue regeneration
Tissue repair
Immune system enhancing
Mucus membrane integrity

Question 3

What are the benefits of vit C in sport?

Answer 3

Connective tissue replacement
Adrenaline formation
Neutralises free radicals
Rejuvenates vit E
Enhances Fe absorption

Question 4

What are the benefits of vit E in sport?

Answer 4

Protects cell membranes
Improves blood flow
Neutralises free radicals
Reduces inflammation

Question 5

What are the benefits of vit D in sport?

Answer 5

Immune regulation

Question 6

What are the benefits of Zn in sport?

Answer 6

DNA/RNA synthesis
Immunity
Testosterone
Wound healing

Question 7

What are the benefits of Mg in sport?

Answer 7

Relaxes nerve and muscle fibre
Vasodilates blood vessels
Energy co-factor
Temperature control
(much lost in sweat)

Question 8

What are the benefits of Ca in sport?

Answer 8

Nerve transmission
Muscle contraction
Regulates cell division
Maintains electrolytes
Buffers acidity in blood
Bone structure

Question 9

What are the benefits of K in sport?

Answer 9

Nerve transmission
Cell function
Energy co-factor

Question 10

What are the benefits of Na in sport?

Answer 10

Electrolyte

Question 11

What are the benefits of Fe in sport?

Answer 11

Haemoglobin formation
Myoglobin
Required by immune cells

Question 12

What are the benefits of taurine in sport?

Answer 12

Increases hydration of cells
Improves electrolyte uptake
Stimulates insulin release
Insulin mimicker - shunt glucose and AAs into muscle cells
Enhances protein metabolism
Stimulates growth hormone synthesis

Question 13

What are the benefits of L-carnitine in sport?

Answer 13

Utilisation of med-long chain fatty acids for energy
Gene replication
Ketone utilisation
Improves reflex speed

Question 14

What are the benefits of creatine in sport?

Answer 14

Increases strength
Increases recovery
Aids muscle hypertrophy
Decreases muscle acidity

Question 15

What is creatine made from?

Answer 15

Glycine
Arginine
Methionine

Question 16

Sources of creatine

Answer 16

Salmon
Herring
Tuna
Beef

Question 17

Which vitamin is needed to optimise creatine uptake?

Answer 17

E

Question 18

How is it hypothesised that creatine creates bigger muscles?

Answer 18

Creatine brings water with it
When a muscle absorbs creatine it absorbs water too
Results in a fuller-looking muscle

Question 19

What are the benefits of glutamine in sport?

Answer 19

Transport of nitrogen and carbon
Increases cell volume
Cellular hydration (with insulin)
Stimulates production of hepatic glycogen
Precursor to glutathione

Question 20

When are plasma levels of glutamine increased?

Answer 20

During prolonged, high-intensity exercise

Question 21

When are plasma levels of glutamine decreased?

Answer 21

Post-exercise

Question 22

Why would glutamine supplementation be beneficial?

Answer 22

Takes several hours for plasma levels to get back to pre-exercise levels

Question 23

Which are the BCAAs?

Answer 23

Isoleucine
Leucine
Valine

Question 24

What is the role of BCAAs?

Answer 24

Energy substrates
Nitrogen donors
Formation of alanine, glutamine and aspartate

Question 25

What effect do BCAAs have on muscle glycogen during exercise?

Answer 25

Sparing

Question 26

What are the downsides of large doses of BCAAs?

Answer 26

Compete with tryptophan, tyrosine and phenylalanine for brain uptake May lead to decreased neurotransmitter synthesis

Question 27

What is alanine a substrate for?

Answer 27

Camosine

Question 28

What is the role of camosine?

Answer 28

Buffer for H+ ions during exercise

Question 29

What happens to muscle pH during exercise?

Answer 29

The lower the pH, the higher the accumulation of H+ ions

Question 30

What does a high level of H+ ions lead to?

Answer 30

Fatigue

Question 31

Why does the high accumulation of H+ ions lead to fatigue?

Answer 31

Inhibits glycolysis Disrupts muscle contraction

Question 32

Dosage of alanine for optimum performance

Answer 32

2-5g/day

Question 33

What are the benefits of caffeine in sports nutrition?

Answer 33

Performance enhancing

Question 34

Why is caffeine performance enhancing?

Answer 34

Mobilisation of fatty acids (endurance) Ca channel mobilisation (HIIT) Action on CNS Reduced pain and fatigue

Question 35

What does an athlete need to be aware of when using caffeine for performance?

Answer 35

Slightly dehydrating

Question 36

What are the benefits of meal replacements?

Answer 36

Can improve muscle recovery/growth (protein)

Question 37

How do whey and casein differ on absorption?

Answer 37

Whey is rapidly absorbed Casein is slower to digest

Question 38

When are whey and casein best taken?

Answer 38

Whey - pre-post exercise Casein - prolonged period of fasting

Question 39

Which contains more cysteine - whey or casein?

Answer 39

Whey

Question 40

Which AA does casein contain more of?

Answer 40

Glutamine

Question 41

Why is whey protein generally a better source than casein?

Answer 41

Contains a balanced source of essential AAs and peptides with a high protein efficiency ratio

Question 42

Which type of whey protein is the faster acting?

Answer 42

Whey hydrolysate