Athlete Nutrition Lecture

Question 1

What are some risks associated with energy deficits?

Answer 1

lower immunity, sleep difficulties, GI issues, injury risk, depression etc

Question 2

energy deficits greater than ___ cal in elite athletes have been associated with higher body fat percentages

Answer 2

300

Question 3

what are the essential nutrients for athletes?

Answer 3

carb, protein, fat, fluid, micronutrients

Question 4

which nutrient is the main fuel?

Answer 4

carbs

Question 5

what is the role of protein?

Answer 5

mechainic, acts to repair and maintain muscles

Question 6

what is the role of fluids?

Answer 6

oil to keep from seizing, allow nutreints to move, keep mind and muscles working

Question 7

there is minimal storage of carbs as glycogen in the ___ and ___

Answer 7

liver and muscles

Question 8

amount of carbs needed for athlete is dependent on ___and ___ of their activity

Answer 8

duration and intensity

Question 9

research shows that pre-exercise carb can do 1 of 2 things

Answer 9

improve performace by 7-20% or have no dterimental effecst

Question 10

t/f what you should eat depends on when your activity starts

Answer 10

true

Question 11

athletes should consume ___g of carbs for every hour they exercise

Answer 11

30

Question 12

what nutrients should be focused on post-exercise for recovery?

Answer 12

carbs and proteins

Question 13

what are the 4 R’s of recovery>

Answer 13

refuel, repair tissue and muscle, replace fluid, REST

Question 14

what % of athletes use nutritional supplements?

Answer 14

76-91

Question 15

up to 1 in ___ supplements may be contaminated with banned substances

Answer 15

5

Question 16

what is the possible benefit of antioxidant vitamins in athletes?

Answer 16

may help prevent muscle tissue damge and fatigue

Question 17

what are 3 key benefits of whole foods over supplementation?

Answer 17

1. essential fiber
2. greater nutrition
3. protective substances

Question 18

what are some benefits of sports foods?

Answer 18

convenient, contain nutrients found in every day foods, help busy athletes meet nutrrition goals

Question 19

what are two examples of antioxidant vitamins?

Answer 19

vitamin c, a and e

Question 20

what is the role of vitamin d?

Answer 20

bone and possibly muscle builder

Question 21

what are the benefits of vitamin C for athletes?

Answer 21

1. reduce muscle damage, immune dysfunction and fatigue
2. decreases oxidative stress
3. metabolism

Question 22

___-g/day reduces or eliminates exercise induced freer radicals

Answer 22

02-1

Question 23

t/f many athletes have low vitamin d regardless of where they live

Answer 23

true

Question 24

t/f vitamin D increases force and power of skeletal muscles, decreased recovery time and bone health

Answer 24

true

Question 25

what are the 2 main forms of vitamin d?

Answer 25

1. D2: ergocalciferol -- synthetic, get from fungi/yeast when exposed to light 2. D3: cholecalciferol -- same as whats made when skin exposed to UV light

Question 26

what are the 5 minerals of interest in athletes?

Answer 26

ca, Ph, Zn, Iron, Mg

Question 27

why might an athlete have a mineral deficiency?

Answer 27

poor diet, low energy intake, avoidance of animal foods

Question 28

what are the current ca and D recommendations for althetes with disordered eating?

Answer 28

1500mg of Ca and 400-800 IU of D

Question 29

what are 4 major factors that influnce irons status?

Answer 29

1. inadequate energy intake 2. vegan diets 3. training at altitude 4. increased loss due to sweat, urine, menstruation, foot strike and blood donors

Question 30

which type of athletes have the highest iron requirements?

Answer 30

endurance athletes (distance runners)

Question 31

DRI report estimates that iron supplementation is increased by ___ % for athletes engaged in intense physical activity

Answer 31

30

Question 32

t/f taking an iron supplement is beneficial if there is a deficiency present, but is of no benefit if there isnt

Answer 32

true

Question 33

why is it hard to tell if true iron deficiency or response to training?

Answer 33

1. hemodilution of RBC as volume expands due to heat | 2. stress response after intense training can mimic iron deficiency

Question 34

under what conditions should an iron supplement be taken?

Answer 34

with vitamin c, empty stomach, no divalent metals (decreases absorption) avoid tea/coffe phylates

Question 35

list egogenic aids

Answer 35

beta alanins, caffeine, creatine, BCAAs, nitrates, sodium bicarb, collagen, glutamine

Question 36

what is beta alanine?

Answer 36

dipeptide present in animal muscle

Question 37

beta alanine consumed over period of several weeks can increase muscle ___ capacity because muscle concentration of ___ may increase

Answer 37

buffering, carnosine

Question 38

what is a side effect of beta alanine?

Answer 38

parasthesia (tingling in fingertips and nose)

Question 39

what are the benefits of beta alanine?

Answer 39

buffers acidity of heavy exercise and has anti-oxidant prpoperties

Question 40

beta alanine is an additive or alternate to ___loading

Answer 40

bicarb

Question 41

what are the 3 main sources of carnosine in the US?

Answer 41

beef, pork, chicken

Question 42

t/f caffeine is on the WADA list?

Answer 42

false (removed in 2004)

Question 43

the NCAA currently limits the amount of urinary caffein e to ))

Answer 43

9g/kg or 15ug/ml

Question 44

is caffeine a CNS stimulant ?

Answer 44

yes

Question 45

why might caffeine be beneficial in performance?

Answer 45

delays fatigue

Question 46

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

Answer 46

true

Question 47

t/f large amounts of caffeine have adverse effects on performance

Answer 47

treu

Question 48

how long does caffeine need to start working?

Answer 48

1 hr

Question 49

caffeine doses larger than ___mg may have adverse effects, why / why not?

Answer 49

400; increases nervousness and anxiety in some

Question 50

what are some risks of caffeine?

Answer 50

increases heart rate, impairs fine motor control, disturb sleep patterns, may interact with other things, GI disturbances

Question 51

what is creatine?

Answer 51

popular supplement, one of the few with evidence of it being beneficial in some people

Question 52

BCAAS are a group of what 3 amino acids?

Answer 52

isoleucine, leucine and valine

Question 53

leucine has a role in ___

Answer 53

turning on protein synthesis

Question 54

studies have shown that BCAAs alone are ineffective in raising protein synthesis and need to be ingested with __

Answer 54

protein

Question 55

nitrates can be found in what root vegetable?

Answer 55

beets