Athletic nutrition and performance

Question 1

How much CHO per kg of muscle (wet weight)?

Answer 1

12-16 grams

Question 2

4 factors affecting GI of a food

Answer 2

Biochemical structure
Absorption process
Food particle size
Co-ingestion of fat, fiber, or protein

Question 3

How are GI and GL calculated?

Answer 3

GI is calculated as the area under the curve of a plasma glucose vs time graph for the CHO of interest divided by the area under the curve for pure glucose. GL = GI x grams of CHO / 100

Question 4

GI category cut-offs

Answer 4

Low <55
Medium 56-70
High >70

Question 5

General guideline for daily CHO intake

Answer 5

6-10 g/kg of body weight, but it should depend on activity. Low to mod GI.

Question 6

Issues with classic supercompensation

Answer 6

Gastrointestinal discomfort, reduced training, and tenseness from not training

Question 7

How much CHO should you consume during competition?

Answer 7

30-60 g/hr, or about 0.7g/kg/hr, in intervals of about 15-20 minutes if possible. High GI.

Question 8

Why does adding some fructose to CHO intake during competition increase oxidation of CHO?

Answer 8

Fructose and glucose have different cellular transporters, so adding some fructose to a mostly glucose mix can enhance oxidative ability.

Question 9

Average healthy young adult protein requirement?

Answer 9

0.66g/kg/d

Question 10

ACSM dri for protein for general population, endurance athletes, and strength training athletes?

Answer 10

0.8g/kg/day, 1.2-1.4 g/kg/ day, and 1.2-1.7 g/kg/day

Question 11

Which protein supplement appears to be the best and why?

Answer 11

Whey protein has the largest amount of EAA and BCAA, is fast to digest, is a complete protein, and has low splanchnic AA (which reduce AA availability)

Question 12

What is footstrike hemolysis, and what is its effect on iron needs?

Answer 12

Footstrike is the breaking of RBC due to foot impacts in runners, causing loss of iron into the plasma. Iron needs may increase by 70% in distance runners.

Question 13

2 general types of ergogenic aids

Answer 13

Weight loss/aerobic performance and weight gain/strength gain

Question 14

Ephedrine and pseudoephedrine are what type of drugs?

Answer 14

Sympathetic stimulants

Question 15

What are the WADA prohibited levels for ephedrine and pseudoephedrine?

Answer 15

> 10ug/ml and >150ug/ml

Question 16

When do caffeine levels peak and what is the half life?

Answer 16

1 hour and 2-10 hours

Question 17

Caffeine is an ______ antagonist

Answer 17

adenosine

Question 18

What 3 molecules is caffeine metabolized into at the liver?

Answer 18

Paraxanthine (84%) - increases lipolysis
Theobromine (12%) - Dilates blood vessels and increases urine volume
Theophylline (4%) - Relaxes smooth muscles in the bronchi.

Question 19

What is caffeine’s effect on VO2 peak, weight loss, and Time to fatigue

Answer 19

No effect on weight loss or VO2 peak, does increase time to fatigue in non users especially

Question 20

How many people live with and SCI, what age groups has the highest prevalence, and what is the most common type?

Answer 20

86000 people, males aged 46-60, and incomplete tetraplegia (cervical level injury)

Question 21

How prevalent is obesity in in SCI populations, and what are the criteria?

Answer 21

~2/3. BMI >22 and WC>94cm

Question 22

How do metabolic responses to activity compare between SCI and general population?

Answer 22

SCI have the same pattern but at lower absolute levels. CHO still used initially and during high intensity with a shift to fats as duration increases.

Question 23

General activity recommendations for SCI

Answer 23

20 minutes of aerobic activity 2 times a week and RT 3 times a week for fitness improvements. Doing 3x 30 minute aerobic sessions may benefit cardiometabolic health.