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1051 PBL > Athlete Nutrition Lecture > Flashcards

Athlete Nutrition Lecture Flashcards

1
Q

What are some risks associated with energy deficits?

A

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

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2
Q

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

A

300

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3
Q

what are the essential nutrients for athletes?

A

carb, protein, fat, fluid, micronutrients

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4
Q

which nutrient is the main fuel?

A

carbs

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5
Q

what is the role of protein?

A

mechainic, acts to repair and maintain muscles

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6
Q

what is the role of fluids?

A

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

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7
Q

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

A

liver and muscles

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8
Q

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

A

duration and intensity

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9
Q

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

A

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

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10
Q

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

A

true

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11
Q

athletes should consume ___g of carbs for every hour they exercise

A

30

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12
Q

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

A

carbs and proteins

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13
Q

what are the 4 R’s of recovery>

A

refuel, repair tissue and muscle, replace fluid, REST

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14
Q

what % of athletes use nutritional supplements?

A

76-91

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15
Q

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

A

5

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16
Q

what is the possible benefit of antioxidant vitamins in athletes?

A

may help prevent muscle tissue damge and fatigue

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17
Q

what are 3 key benefits of whole foods over supplementation?

A
  1. essential fiber
  2. greater nutrition
  3. protective substances
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18
Q

what are some benefits of sports foods?

A

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

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19
Q

what are two examples of antioxidant vitamins?

A

vitamin c, a and e

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20
Q

what is the role of vitamin d?

A

bone and possibly muscle builder

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21
Q

what are the benefits of vitamin C for athletes?

A
  1. reduce muscle damage, immune dysfunction and fatigue
  2. decreases oxidative stress
  3. metabolism
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22
Q

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

A

02-1

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23
Q

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

A

true

24
Q

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

A

true

25
Q

what are the 2 main forms of vitamin d?

A
  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
26
Q

what are the 5 minerals of interest in athletes?

A

ca, Ph, Zn, Iron, Mg

27
Q

why might an athlete have a mineral deficiency?

A

poor diet, low energy intake, avoidance of animal foods

28
Q

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

A

1500mg of Ca and 400-800 IU of D

29
Q

what are 4 major factors that influnce irons status?

A
  1. inadequate energy intake
  2. vegan diets
  3. training at altitude
  4. increased loss due to sweat, urine, menstruation, foot strike and blood donors
30
Q

which type of athletes have the highest iron requirements?

A

endurance athletes (distance runners)

31
Q

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

A

30

32
Q

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

A

true

33
Q

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

A
  1. hemodilution of RBC as volume expands due to heat

2. stress response after intense training can mimic iron deficiency

34
Q

under what conditions should an iron supplement be taken?

A

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

35
Q

list egogenic aids

A

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

36
Q

what is beta alanine?

A

dipeptide present in animal muscle

37
Q

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

A

buffering, carnosine

38
Q

what is a side effect of beta alanine?

A

parasthesia (tingling in fingertips and nose)

39
Q

what are the benefits of beta alanine?

A

buffers acidity of heavy exercise and has anti-oxidant prpoperties

40
Q

beta alanine is an additive or alternate to ___loading

A

bicarb

41
Q

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

A

beef, pork, chicken

42
Q

t/f caffeine is on the WADA list?

A

false (removed in 2004)

43
Q

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

A

9g/kg or 15ug/ml

44
Q

is caffeine a CNS stimulant ?

A

yes

45
Q

why might caffeine be beneficial in performance?

A

delays fatigue

46
Q

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

A

true

47
Q

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

A

treu

48
Q

how long does caffeine need to start working?

A

1 hr

49
Q

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

A

400; increases nervousness and anxiety in some

50
Q

what are some risks of caffeine?

A

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

51
Q

what is creatine?

A

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

52
Q

BCAAS are a group of what 3 amino acids?

A

isoleucine, leucine and valine

53
Q

leucine has a role in ___

A

turning on protein synthesis

54
Q

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

A

protein

55
Q

nitrates can be found in what root vegetable?

A

beets

1051 PBL (10 decks)

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