6) Sports Nutrition Flashcards
What are the NCAA performance enhancers?
- Caffeine
- Ephedra
- Weight gainers (Excessive Protein)
Who is creatine for and why?
- Athletes doing intense training → Improves training adaptations, helps w/recovery, and incr muscle mass
Is it ok for teenagers to use creatine?
NO!
In what population is creatine most effective?
Those who deplete the PC system via high intensity exercise
What is the daily requirement for creatine?
2-5g
True or False: Those on creatine may gain weight
True → Prob bc of fluid retention
What is the most popular supplement?
Creatine
If creatine is consumed w/a drink that has glucose, what happens and why?
Incr creatine uptake and storage in skeletal muscle bc of insulin-mediated glucose uptake
What is the difference between the 1994, 2004, and 2010 dietary supplement safety bill?
1994
- Manufacturers can make health claims but not therapeutic claims → Didn’t require manufacturers to to demonstrate safety and efficacy of the supplement
1999
- Mandated facts label
2004
- Supplements are regulated as food so only the FDA can regulate safe packaging and labeling
2010
- Facts label has to include complete nutritional facts label, expiration date, and can only make statements about sx’s but not disease
What are the ways to promote muscle protein synthesis?
- Consume adequate amounts of protein 30min before and after training
- Consume a sufficient amount of calories
- Perform adequate resistance exercise
- Rest btwn training sessions to allow for muscle growth
- Even out protein intake across meals (25-35g/meal)
- Consume 8g of essential amino acids
What are the key minerals for females and what should their intake be?
- Ca → 1,000mg; 1,200mg >50y/o
- Iron → 18mg
- Zinc → 8mg
- Vitamin D → 600IU
How much protein is required for the normal person?
.8g/kg
