Athletic nutrition and performance Flashcards
How much CHO per kg of muscle (wet weight)?
12-16 grams
4 factors affecting GI of a food
Biochemical structure
Absorption process
Food particle size
Co-ingestion of fat, fiber, or protein
How are GI and GL calculated?
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
GI category cut-offs
Low <55
Medium 56-70
High >70
General guideline for daily CHO intake
6-10 g/kg of body weight, but it should depend on activity. Low to mod GI.
Issues with classic supercompensation
Gastrointestinal discomfort, reduced training, and tenseness from not training
How much CHO should you consume during competition?
30-60 g/hr, or about 0.7g/kg/hr, in intervals of about 15-20 minutes if possible. High GI.
Why does adding some fructose to CHO intake during competition increase oxidation of CHO?
Fructose and glucose have different cellular transporters, so adding some fructose to a mostly glucose mix can enhance oxidative ability.
Average healthy young adult protein requirement?
0.66g/kg/d
ACSM dri for protein for general population, endurance athletes, and strength training athletes?
0.8g/kg/day, 1.2-1.4 g/kg/ day, and 1.2-1.7 g/kg/day
Which protein supplement appears to be the best and why?
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)
What is footstrike hemolysis, and what is its effect on iron needs?
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.
2 general types of ergogenic aids
Weight loss/aerobic performance and weight gain/strength gain
Ephedrine and pseudoephedrine are what type of drugs?
Sympathetic stimulants
What are the WADA prohibited levels for ephedrine and pseudoephedrine?
> 10ug/ml and >150ug/ml
When do caffeine levels peak and what is the half life?
1 hour and 2-10 hours
Caffeine is an ______ antagonist
adenosine
What 3 molecules is caffeine metabolized into at the liver?
Paraxanthine (84%) - increases lipolysis
Theobromine (12%) - Dilates blood vessels and increases urine volume
Theophylline (4%) - Relaxes smooth muscles in the bronchi.
What is caffeine’s effect on VO2 peak, weight loss, and Time to fatigue
No effect on weight loss or VO2 peak, does increase time to fatigue in non users especially
How many people live with and SCI, what age groups has the highest prevalence, and what is the most common type?
86000 people, males aged 46-60, and incomplete tetraplegia (cervical level injury)
How prevalent is obesity in in SCI populations, and what are the criteria?
~2/3. BMI >22 and WC>94cm
How do metabolic responses to activity compare between SCI and general population?
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.
General activity recommendations for SCI
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.
