Chapter 10 shit

Question 1

What are the general rules for precompetition meals?

Answer 1

Provide fluid to maintain adequate hydration and carbohydrate to maximize blood glucose and stored glycogen levels

Question 2

How much glycogen can be stored per kilo of body weight on average?

Answer 2

15g

Question 3

Where is glycogen stored?

Answer 3

liver and muscle

Question 4

What can use liver and muscle glycogen?

Answer 4

liver - whole body can use
Muscle - that specific muscle

Question 5

What does research show on precomp meals?

Answer 5

-Some studies show high-carb meal increases aerobic time to exhaustion and anaerobic performance
-Other studies show no effect
-Studies difficult because they cannot account for pre competition nerves, temperature, humidity, and altitude
-Best protocol is for each athlete to experiment with different meal timings and carbohydrate sources before training
+Meals should be smaller the closer they are to the competition
+Athletes can try high or low glycemic carbohydrates
-Avoid high-fat and high-fiber foods as they slow digestion and can lead to upset stomach
-Avoid sugar alcohols
-Athletes should not try a new protocol directly before competition

Question 6

What kind of athlete are precomp meals most important for?

Answer 6

endurance athletes in long-duration events (2+hours)

Question 7

What are general guidelines for aerobic endurance sports?

Answer 7

-Prehydrate several hours before exercise to allow for fluid absorption and urine output
-Athletes who get easily nauseated or compete in high-intensity sports should consider eating at least 4 hours before competing
-Meals consumed at least 4 hours before competing - recommended to eat 1-4g carbohydrate and 0.15-0.25 protein per kg bw
+Athletes may want to focus on liquid carbohydrates if less than 2 hours before competition - i.e. sports drink

Question 8

What is carb loading?

Answer 8

-High carb intake in the days leading up to competition
-Goal is to maximize glycogen stores for maximum carbohydrate availability late into the event
-Common protocol
+Three high carb days of 8-10g carbs per kg bw in conjunction
+Marathon runners may consider 10-12g carb per kg bw 36-48 hours before competition
-Individual responses to carb loading can vary
-Athlete should weigh pros and cons (i.e. temporary weight gain) and experiment without immediate upcoming competition in mind before trying any loading protocols

Question 9

What are the general nutritional rules for aerobic endurance sports?

Answer 9

-Carb consumption during prolonged aerobic endurance can improve performance and reduced exercised-induced stress and immune suppression
-Consumption of between 30g and 90g of multiple carbohydrate types per hour recommended during prolonged endurance activity
+Multiple carbohydrate types (i.e. glucose + fructose) superior to single carbohydrate isocaloric intake

Question 10

What are nutrition rules for intermittent high-intensity sports?

Answer 10

-Recommended to consume between 200-400ml of fluid every 15-20 minutes
+Electrolyte-carbohydrate drink with 20-30mWq sodium, 2-5mEq potassium, and 5-10% carbohydrate concentration recommended

Question 11

What are nutrition rules for strength and power sports?

Answer 11

-Supplementing with carbohydrate during competition may help maintain glycogen stores
-No specific amount or frequency recommendations

Question 12

What are nutrition rules for aerobic endurance athletes?

Answer 12

-Consume around 1.5g carb per kg bw within 30 minutes after stopping exercise
-As a guideline consume around 10g protein within 3 hours after exercise
-Replenish glycogen stores after exercise before next training bout
+With less than 24 hours before next bout, it is recommended to consume a high-carbohydrate meal immediately after and at regular intervals following training
+In general for aerobic endurance athletes
++8-10g carb and 1-1.6g protein per kg bw if training for 90 or more minutes

Question 13

What are nutrition rules for strength athletes?

Answer 13

-After training
+Younger individuals - 20-25g high quality, high leucine protein after training
+Older individuals - 40g or more high quality, high leucine protein after training
+30-100g high-glycemic carbohydrate after muscle-damaging exercise to reduce muscle protein breakdown
+If exercising in fasted state protein should be consumed within 30 minutes of exercise completion
-General daily intake
+1.4-1.7 protein per kg bw
+5-6 carbohydrate per kg bw
+20-30g high-leucine protein per meal

Question 14

What are nutrition rules for hypertrophy?

Answer 14

-30-100g high-glycemic carbohydrate should be consumed after muscle-damaging exercise
-Younger individuals should consume 20-25g high-leucine protein after training
-Older individuals should consume 40g or more high-leucine protein after training
-Adult athletes should eat meals containing 20-30g higher leucine protein every 3-4 hours

Question 15

What is TDEE?

Answer 15

-Total daily energy expenditure (TDEE)
Depends on:
+Genetics
+Bodyweight
+Body composition
+Training program
+Age

Question 16

What are the main contributors to TDEE?

Answer 16

-Basal metabolic rate
-Physical activity
-Diet induced thermogenesis

Question 17

What is BMR?

Answer 17

• largest contributor to energy expenditure
  -Between 65-70% daily energy expenditure
  -The number of calories required for maintaining normal body function
  -Often used interchangeably with Resting Metabolic Rate (RMR)
  +Not the same thing - RMR requires overnight fast and no exercise, therefore BMR typically around 10-20% higher due to digestion and exercise

Question 18

How does physical activity effect TDEE?

Answer 18

-The second-largest component of daily energy requirement
-Typically 20-30% of total TDEE can be considerably higher in athletes

Question 19

How does diet-induced thermogenesis contribute to TDEE?

Answer 19

Dependent on diet. The increase in energy expenditure above RMR that can be measured for several hours after a meal

Question 20

What are the two TDEE calculations and what do they look at?

Answer 20

-Harris-benedict equation - accounts for sex, bw, height, and age
-Cunningham equation - additionally accounts for fat-free mass - therefore more accurate

Question 21

What is the cunningham equation?

Answer 21

RMR=550 +22(LBM
- activity factor used to estimate additional calorie burning via activity
+MET values can be used to estimate caloric expenditure
+1 MET= calories burned while sitting quietly

Question 22

What are the rough estimations of calories burned based on light, moderate, and heavy daily activity for men and women?

Answer 22

-Light daily activity
+Men -17kcal/lb - 38kcal/kg
+Women - 16kcal/lb - 35kcal/kg
-Moderate daily activity
+Men - 19kcal/lb - 41kcal/kg
+Women - 17kcal/lb - 37kcal/kg
-Heavy daily activity
+Men - 23kcal/lb - 50kcal/kg
+Women - 20kcal/lb - 44kcal/kg

Question 23

How is being overweight or obese defined?

Answer 23

-Body mass index (BMI) used to define overweight and obesity
-BMI calculation - weight (kg)/height squared (meters)
-Overweight - BMI of 25-29.9 kg/m squared
-Obesity - BMI above 30 kg/m squared

Question 24

What are issues with BMI?

Answer 24

-Does not account for lean body mass vs body fat
+Overestimates BMI for muscular individuals, underestimates BMI for older individuals with less muscle
Differences in age, sex, and build decrease the accuracy
Meant as a screening tool for the overall population, not as an individual diagnostic tool

Question 25

What risks does obesity increase?

Answer 25

-Hypertensive risks
-Dyslipidemia
-Coronary heart disease
-Gallbladder disease
-Stroke
-Type 2 diabetes
-Sleep apnea
-Osteoarthritis
-Respiratory problems
-Endometrial, breast, prostate, and colon cancers

Question 26

What percentage of adults and children are affected by obesity?

Answer 26

34.9% of adults
17% of children

Question 27

What should obese individuals be screened for?

Answer 27

-Diabetes
-Orthopedic problems
-Cardiac disease
-Binge-eating disorder
-Depression
-Social-cultural influences

Question 28

What are the waist circumferences for men and women where disease risks go up?

Answer 28

men-40 inches
women-35 inches

Question 29

What is rapid weight loss and the common motivations behind it?

Answer 29

-Generally defined as quick weight loss faster than can be achieved by lowering calorie intake and increasing exercise in a short period of time
-Motivations:
+Competing in a certain weight-class
+Meeting a weight goal set by a coach
+Improving performance

Question 30

What are rapid weight loss techniques?

Answer 30

-Fasting
-Fad diets
-Voluntary dehydration
+Diuretics
+Sauna
+water/salt manipulation
+Spitting
+Vomiting
+Laxative abuse
+Excessive use of thermogenic aids

Question 31

What are the risks of rapid weight loss?

Answer 31

-Loss of lean body mass
-Fatigue
-Headaches
-Mood swings
-Performance and training detriments

Question 32

What are the serious side effects of rapid weight loss?

Answer 32

-Dehydration
-Heat illness
-Muscle cramping
-Suppressed immune function
-Dizziness
-Hormone imbalance
-Hyperthermia
-Reduced strength
-Decreased plasma and blood volume
-Low blood pressure
-Electrolyte imbalance
-Kidney failure
-Fainting
-Death

Question 33

What are feeding and eating disorders?

Answer 33

-Serious mental health disorders that can affect men and women at any point in life
-Higher prevalence of disordered eating and eating disorders in athletes compared to controls

Question 34

What is anorexia nervosa?

Answer 34

-Distorted body image and intense fear of gaining weight or becoming fat
-Excessive caloric restriction and severe weight loss
-Often engage in ritualistic behaviors - repeated weighing, cutting, and portioning food
-Average onset is 19 years old
-Prevalence - .9% in females, .3% in males (possibly higher)
-Highest mortality rate of all mental health disorders

Question 35

What are the 2 subtypes of anorexia nervosa?

Answer 35

-Restrictive - does not regularly binge eat or purge
-Bing-purge - regularly binges and purges

Question 36

What is a binge eating disorder?

Answer 36

-Repeated episodes (once a week for at least 3 weeks) of uncontrolled binge eating - associated with the following
+Eating much more rapidly than normal
+Eating until feeling uncomfortably full
+Eating large amounts of food when not physically hungry
+Eating alone due to embarrassment
+Feeling guilty or disgusted with oneself after eating
-Since binge-eaters do not purge afterward, they are often overweight or obese
-2% prevalence in men, 3.5% prevalence in women
-Average onset of 25 years old

Question 37

What is bulimia nervosa?

Answer 37

-Recurrent episodes of significant consumption of food beyond what would ordinarily be consumed
-Consumption followed by one or more types of purging
+Self-induced vomiting
+Intense exercise
+Laxative or diuretic use
-Average onset - 20 years old
-Lifetime prevalence - 0.6%

Question 38

What are general guidelines for increasing lean body mass (LBM)?

Answer 38

-Consume approximately 500 calories above TDEE per day
-Consume at least 1.5-2.0g protein per kg bw
-If possible - receive regular nutritional

Question 39

What are general guidelines for fat loss?

Answer 39

-Daily caloric intake must be lower than caloric expenditure for any successful fat loss diet
-No ideal diet works for everyone
-Variety of diets (i.e. low-carb, low-fat) can result in weight loss
+No long term difference in weight loss between low-carb/low-fat diets when calories are equal
-Total caloric intake and dietary adherence are the two biggest factors for successful weight loss
-To avoid excessive muscle loss, athletes should aim for 1.8 to 2.7g protein per kg bw
-A moderate deficit of 500 calories per day will minimize muscle loss

Question 40

What are good rules for a sustainable diet?

Answer 40

-Easy to adhere to long-term
-Account for lifestyle habits, medical history, and food preferences
-Provide all nutrients needed to train and perform optimally
-Ongoing behavioral therapy can increase long-lasting results

Question 41

What is avoidant/restrictive food intake disorder?

Answer 41

-Significant lack of interest or apparent lack of interest in food
-Not attributable to other disorders or cultural practices
-Results in:
+Significant weight loss (or lack of weight gain in children)
+Significant nutrition deficiency
+Dependence on external feeding or oral nutritional supplements
+Marked interference with psychosocial functioning

Question 42

What is Pica?

Answer 42

-Consumption of nonnutritive substances for a period of at least one month
+I.e. clay, laundry starch, ice, cigarette butts
-Can result in electrolyte and metabolic disorders, intestinal obstruction, tooth enamel decay, and gastrointestinal problems

Question 43

What is rumination disorder?

Answer 43

-Chewing, re-swallowing, or spitting of regurgitated food
-Must occur for over 1 month
-Often occurs alongside other eating disorders

Question 44

What are ways to manage eating disorders?

Answer 44

-Strength and conditioning professional must assist athlete suspected of eating disorder to a qualified physician to assist in diagnosis and care
-Strength and conditioning professionals are not qualified to diagnose or treat eating disorders

Question 45

What are symptoms of anorexia nervosa?

Answer 45

-Thinning of bones (osteopenia and osteoporosis)
-Brittle hair and nails
-Dry and yellowish skin
-Growth of fine hair all over the body
-Mild anemia and muscle wasting
-Severe constipation
-Low blood pressure, slowed breathing and pulse
-Damage to the structure and function of the heart
-Brain damage
-Multiorgan failure
-Drop in internal body temperature - feeling cold all the time
-Lethargy, sluggishness, feeling tired
Infertility

Question 46

What are symptoms for bulimia nervosa?

Answer 46

-Chronically inflamed sore throat
-Swollen salivary glands in neck and jaw
-Worn tooth enamel, sensitive and decaying teeth
-Acid reflux disorder
Intestinal distress and irritation
-Severe dehydration from purging
-Electrolyte imbalances - can lead to heart attack