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Exercise Physiology > 2: nutrition > Flashcards

2: nutrition Flashcards

1
Q

What is nutrition composed of?

A

genes
skill
nutrition
physiology

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2
Q

What is nutrient?

A

a substance obtained from food and used in the body to promote growth maintenance and/or repair of tissues

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3
Q

What are essential nutrients?

A

substances the body must obtain from food bc it cannot manufacture them in sufficient quantity

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4
Q

What is non-essential nutrients?

A

substances the body can manufacture in sufficient quantity

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5
Q

What is limited amount nutrients?

A

substances the body can manufacture but may not have a sufficient quantity during stress

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6
Q

What are the acceptable macronutrient distribution rangeS?

A 
protein = 10-35%
fat = 20-35%
CHO = 45-65%

changes in one will at least change another one
these are different for athletes

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7
Q

What are calories

A

amount of energy required to raise 1ml of water by 1 C at 15C!

used to measure the energy value of food
also used to express the amount of energy expended in physical activity

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8
Q

What are the energy values per gram of fat?

A

9.0 kcal

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9
Q

What are the energy values per gram of CHO?

A

4.0 kcal

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10
Q

What are the energy values per gram of Protein?

A

4.0 kcal

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11
Q

What are the energy values per liter of 02 of fat?

A

4.7 kcal

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12
Q

What are the energy values per liter of 02 of protein?

A

5.0 kcal

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13
Q

What are the energy values per liter of 02 of CHO?

A

4.4 kcal

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14
Q

What is CHO?

A

CHO are organic molecules that contain C, H, O in the ratio described by their name

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15
Q

What does CHO levels correlate with?

A

Endurance exercise performance

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16
Q

What is CHO a fuel for?

A

high intensity exercise

- a high % of muscle (quadricipes) glycogen is utilized in a - replenishment to muscle is important!

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17
Q

What are the major sources of CHO?

A

breads, cereals, fruits, veggies, milk/milk products

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18
Q

What is fats?

A

helps absorb fat-soluble vitamins
body contains large fat stores
not a concern as far as supplying energy for sports

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19
Q

What are simple CHO?

A

contain one or two sugar units in each molecule

  • found naturally in fruits and milk and added to many other foods
    includes: sucrose, fructose, maltose, and lactose
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20
Q

What are complex CHO?

A

consists of chains of many sugar molecules

  • found in plants, especially grains, legumes, and tubers
    includes: starches, and most types of dietary fibres
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21
Q

why are CHO improtant for exercise?

A

the more glycogen you store, the longer you can go

intensity: more intense the more reliance upon HCO bc its quick to break down

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22
Q

What is Han’s seyle model of stress?

A
  1. alarm reaction
  2. resistance development: what happens to the heart over time? One over long period of times –> exhaustion phase
  3. exhaustion –> overtime heart will hypertrophy–> illness or disease
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23
Q

How much CHO should one consume?

**4kcal/g

A

general: 55% of total caloric intake;
athletes: 60-65

24
Q

What is Glycemic Index (GI)

A

a measure of how the ingestion of a particular food affects blood glucose levels

25
Q

What happens when you consume CHO?

A

insulin and glucose levels in the blood to rise and fall

26
Q

Diets rich in high glycemic index foods are linked to

A

increased risk of diabetes and heart disease

27
Q

Protein

1) what is the RDA
2) what is the acceptable range?
3) what is important for?
4) composed of

A

1) 15% of total calories from protein;
2) acceptable range = 10-35%
3) building and long term developed
4) A.A and some are essential
Not prefered fuel burning!

28
Q

What is complete protein sources?

A

foods that supply all the essential a.a. in adequate amounts
- meats, fish, poultry, eggs, milk, cheese, and soy

29
Q

What is incomplete protein sources?

A

foods that supply most but not ALL essential a.a.

0 plants, including legumes, grains and nuts

30
Q

How much protein does one need?
remember: 4 kCal/g
RDA = 0.8g/kg BW
calculate with a 70 kg male

A

224 kcal

31
Q

how much protein does one need depends on …

A

age/life stage

activity level

32
Q

What does 1lb of muscle weigh?

A

454 g

33
Q

To gain 1lb of muscle/protein how much calories does on need?

A

454 kcal

34
Q

how much water is in 1 lb of muscle?

A

75% –> 113.5 g

35
Q

25 year old male, 135 ;bs (61.4 kg) 67 in (170 .2 cm) wants to get to 150 lbs (68.2kg)
calculate

A

143 kcals/day extra = 1000 wks kcals.week

36
Q

influence of food on protein turnover after training

A

during or after exercise, protein synthesis may decrease and protein degradation
Minimize protein degradation do not become catabolic maximize protein synthesis after exercise become anabolic!

37
Q

What are vitamins?

A

organic (c-containing) substances needed in small amounts to help promote and regulate chemical reactions and processes in body cells

38
Q

What are the four fat solbile vitamins?

A

A, D, E , K

39
Q

What are the nine water soluble vitamins?

A

C and eight B complex vitamins (B1, B2, B3, B6, B9, B12, biotin and pantothenic acid)

40
Q

Where is vitamin found?

A

abundant in fruits, veggies and grains

also added to some processed foods

41
Q

What vitamins are lacking in the canadian diet?

A

What are minerals?vitamin A, C, B6, E

42
Q

What are minerals?

A 
inorganic elements required by the body
not metabolised nor do they yield energy
17 essential minerals
help regulate body functions 
under or over consumption can result in abnormal physiological functioning and/or disease
often bound to other substances
43
Q

What are major minerals?

note hte recommeneded per day

A

> 100 mg req’d per day

calcium phosphorous, magnesium, potasisium, sodiium, chloride

44
Q

What are trace minerals?

A

<100 mg req. day

iron, iodine, zinc, selenium, chromium, fluoride, copper, manganese, molybdenum

45
Q

Minerals lacking in the canadian diet

A 
iron = anemia
calcium = osteoporosis
magnesium = found in whole grains and leafy veggies - irregular hb, weakness, muscle,spasms, sleepiness
potassium = low intake linked to elevated blood pressure and bone mineral loss
46
Q

Nutrition for Athletes

A

at rest supplies about 2/3 of energy to sustain vital processes
during exercise both glucose and fast fused
athletes DO NOT require special supplementation
difference mainly in the number of calories to be taken in

47
Q

calculate the calorical perfecentage%
calories = 90
3 grams of fat

A

30% of fat

48
Q

Pregame meals

A
  1. comfort
    - easily digestible; non-spicy; complex CHO; avoid high fat/protein
  2. at least an hour before
  3. consider hydration up to game time
49
Q

What are functional foods:

A

foods containing physiologically active components (from plant or animal) that may enhance health

50
Q

What are antioxidants?

and what food has these?

A

a substance that protects against the breakdown of body constituents by free radicals; actions include binding o2, donating electrons to free radicals and repairing damage to molecules
- vitamin C, E and Beta carotene
fruit and veggies

51
Q

What are free radicals?

A

a chemically unstable, electron - seeking compound that can damage cell membranes and mutate genes in its search for electrons

52
Q

Hydration status of fitter people

A

fitter peopel swet more, therefore need more fluids

53
Q

What is voluntary dehydration??

A

sweat rate = 0.5 - 4.2 L/Hr

athletes often under consume fluids during events

54
Q

After a workout:

A

supply a source of protein after a practice/workout or game if:
- there is sufficient time (the next day) before the next event
maximise the window of opportunity
considered the LT development (avoid the catabolic wait!)

55
Q

Within 24 hours recovery

A 
cnosume high GI foods
1 g CHO/kg body weight solid or fluid
20 g protein
hydrate with water or CHO fluids
repalce lost electrolytes - NA+
56
Q

Speeding recovery rom exercise

A 
continue exercising 
consume fluids and CHO immediately
20 gms of protein
replace both water nad electrolytes
sleep!

Exercise Physiology (9 decks)

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