Athlete Nutrition Lecture Flashcards
What are some risks associated with energy deficits?
lower immunity, sleep difficulties, GI issues, injury risk, depression etc
energy deficits greater than ___ cal in elite athletes have been associated with higher body fat percentages
300
what are the essential nutrients for athletes?
carb, protein, fat, fluid, micronutrients
which nutrient is the main fuel?
carbs
what is the role of protein?
mechainic, acts to repair and maintain muscles
what is the role of fluids?
oil to keep from seizing, allow nutreints to move, keep mind and muscles working
there is minimal storage of carbs as glycogen in the ___ and ___
liver and muscles
amount of carbs needed for athlete is dependent on ___and ___ of their activity
duration and intensity
research shows that pre-exercise carb can do 1 of 2 things
improve performace by 7-20% or have no dterimental effecst
t/f what you should eat depends on when your activity starts
true
athletes should consume ___g of carbs for every hour they exercise
30
what nutrients should be focused on post-exercise for recovery?
carbs and proteins
what are the 4 R’s of recovery>
refuel, repair tissue and muscle, replace fluid, REST
what % of athletes use nutritional supplements?
76-91
up to 1 in ___ supplements may be contaminated with banned substances
5
what is the possible benefit of antioxidant vitamins in athletes?
may help prevent muscle tissue damge and fatigue
what are 3 key benefits of whole foods over supplementation?
- essential fiber
- greater nutrition
- protective substances
what are some benefits of sports foods?
convenient, contain nutrients found in every day foods, help busy athletes meet nutrrition goals
what are two examples of antioxidant vitamins?
vitamin c, a and e
what is the role of vitamin d?
bone and possibly muscle builder
what are the benefits of vitamin C for athletes?
- reduce muscle damage, immune dysfunction and fatigue
- decreases oxidative stress
- metabolism
___-g/day reduces or eliminates exercise induced freer radicals
02-1
t/f many athletes have low vitamin d regardless of where they live
true
t/f vitamin D increases force and power of skeletal muscles, decreased recovery time and bone health
true
what are the 2 main forms of vitamin d?
- D2: ergocalciferol – synthetic, get from fungi/yeast when exposed to light
- D3: cholecalciferol – same as whats made when skin exposed to UV light
what are the 5 minerals of interest in athletes?
ca, Ph, Zn, Iron, Mg
why might an athlete have a mineral deficiency?
poor diet, low energy intake, avoidance of animal foods
what are the current ca and D recommendations for althetes with disordered eating?
1500mg of Ca and 400-800 IU of D
what are 4 major factors that influnce irons status?
- inadequate energy intake
- vegan diets
- training at altitude
- increased loss due to sweat, urine, menstruation, foot strike and blood donors
which type of athletes have the highest iron requirements?
endurance athletes (distance runners)
DRI report estimates that iron supplementation is increased by ___ % for athletes engaged in intense physical activity
30
t/f taking an iron supplement is beneficial if there is a deficiency present, but is of no benefit if there isnt
true
why is it hard to tell if true iron deficiency or response to training?
- hemodilution of RBC as volume expands due to heat
2. stress response after intense training can mimic iron deficiency
under what conditions should an iron supplement be taken?
with vitamin c, empty stomach, no divalent metals (decreases absorption) avoid tea/coffe phylates
list egogenic aids
beta alanins, caffeine, creatine, BCAAs, nitrates, sodium bicarb, collagen, glutamine
what is beta alanine?
dipeptide present in animal muscle
beta alanine consumed over period of several weeks can increase muscle ___ capacity because muscle concentration of ___ may increase
buffering, carnosine
what is a side effect of beta alanine?
parasthesia (tingling in fingertips and nose)
what are the benefits of beta alanine?
buffers acidity of heavy exercise and has anti-oxidant prpoperties
beta alanine is an additive or alternate to ___loading
bicarb
what are the 3 main sources of carnosine in the US?
beef, pork, chicken
t/f caffeine is on the WADA list?
false (removed in 2004)
the NCAA currently limits the amount of urinary caffein e to ))
9g/kg or 15ug/ml
is caffeine a CNS stimulant ?
yes
why might caffeine be beneficial in performance?
delays fatigue
t/f caffeine withdrawal may have little to no effect on actual performance and athletes can consume caffeine up to the day of the event
true
t/f large amounts of caffeine have adverse effects on performance
treu
how long does caffeine need to start working?
1 hr
caffeine doses larger than ___mg may have adverse effects, why / why not?
400; increases nervousness and anxiety in some
what are some risks of caffeine?
increases heart rate, impairs fine motor control, disturb sleep patterns, may interact with other things, GI disturbances
what is creatine?
popular supplement, one of the few with evidence of it being beneficial in some people
BCAAS are a group of what 3 amino acids?
isoleucine, leucine and valine
leucine has a role in ___
turning on protein synthesis
studies have shown that BCAAs alone are ineffective in raising protein synthesis and need to be ingested with __
protein
nitrates can be found in what root vegetable?
beets
