Chapter 09 Special Needs Flashcards
What is “immuno-compromise” and why should an athlete be concerned with it? What key vitamins and minerals are associated with immune function?
Diminished immune response due to medications illness, age, etc. Intense training and competition can lead to immuno-compromise. Vitamin A Vitamin B6 Vitamin B12 Thiamin Vitamin C Vitamin D Vitamin E Copper Iron Magnesium Selenium Zinc
What major factors must the athlete consider when trying to increase energy intake?
They may need 3000-5000kcal a day which can be a challenge.
What is the relationship between amino acid consumption for exercise and muscle tissue?
Pre-exercise amino acid consumption can reduce the amount of muscle tissue used as a fuel source. Protein and carbs after exercise can shift body into positive protein status.
What main strategies can be used to alter an athletes body composition?
Nutrient partitioning, improving meal spacing, adjusting macronutrient intake based on body type, nutritional periodization, and water manipulation strategies.
List and highlight the key factors involved in the three stages of injury repair.
Stage 1- inflammation
Clear out damaged/dead cells and lay down new cells
Pain
Swelling
Redness/heat-additional blood is shunted to the area
Stage 2 - the proliferation phase
Fibroblast multiply, with collagen forms scar tissue
Stage 3 - remodeling phase
Collagen I layer down after scar tissue.
What is the relationship between calorie intake and injury recovery?
Energy need increase during acute injury recovery.
BMR increase by 15%-50%
List three dietary components that encourage inflammation. List three dietary components that limit inflammation.
Increase- high trans fat, omega 6 veggie oils and saturated fat
Decrease- mono saturated fats, and omega 3 fats
What micronutrients may require supplementation during injury recovery? Why?
Should increase omega-3 with fish oil
Nuts, seeds, olive oil
Avoid vitamin E supplements
Should supplement with vitamin A
What herbs have shown anti-inflammatory properties?
Turmeric, garlic, bromeliad, boswellia, flavonoids
How common are plant-based diet among the general population?
2%, 1% vegan
What is the relationship between a well-planned, plant-based diet and many chronic diseases?
Lead to Less cardiovascular diseases, cancers, bowel diseases, diabetes and metabolic syndrome
What is the relationship between a well-planned, plant-based diet and the environment?
Less greenhouse gases, less livestock waste, less water used,
What nutrients maybe lacking in a plant-based diet? How can they be included?
Vitamin B 12 from fortified products and nutritional yeast
Calcium is found in green leafy vegetables, calcium set tofu, fortified nondairy beverages, legumes and nuts.
Iodine – kelp and other sea vegetables, asparagus, green leafy vegetables, iodized salt
Omega – 3, flax, hemp,walnuts, canola, seaweed, salba
Vitamin D
Zinc, quinoa, wheat germ, Aduki beans, lentils, chickpeas, sesame seeds, almonds, peanuts, pumpkin seeds, cocoa powder, hemp seeds, goji berries and dried apricots
List the critical factors that often initiate disordered eating behaviors. Briefly explain why.
Strict dieting and the inability to adjust to environmental stressors
How many men and women are estimated to have some form of disordered eating?
8 million in the US have anorexia nervosa bulimia or related eating disorders
