Chapter 10 shit Flashcards
What are the general rules for precompetition meals?
Provide fluid to maintain adequate hydration and carbohydrate to maximize blood glucose and stored glycogen levels
How much glycogen can be stored per kilo of body weight on average?
15g
Where is glycogen stored?
liver and muscle
What can use liver and muscle glycogen?
liver - whole body can use
Muscle - that specific muscle
What does research show on precomp meals?
-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
What kind of athlete are precomp meals most important for?
endurance athletes in long-duration events (2+hours)
What are general guidelines for aerobic endurance sports?
-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
What is carb loading?
-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
What are the general nutritional rules for aerobic endurance sports?
-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
What are nutrition rules for intermittent high-intensity sports?
-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
What are nutrition rules for strength and power sports?
-Supplementing with carbohydrate during competition may help maintain glycogen stores
-No specific amount or frequency recommendations
What are nutrition rules for aerobic endurance athletes?
-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
What are nutrition rules for strength athletes?
-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
What are nutrition rules for hypertrophy?
-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
What is TDEE?
-Total daily energy expenditure (TDEE)
Depends on:
+Genetics
+Bodyweight
+Body composition
+Training program
+Age
What are the main contributors to TDEE?
-Basal metabolic rate
-Physical activity
-Diet induced thermogenesis
What is BMR?
- 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
How does physical activity effect TDEE?
-The second-largest component of daily energy requirement
-Typically 20-30% of total TDEE can be considerably higher in athletes
How does diet-induced thermogenesis contribute to TDEE?
Dependent on diet. The increase in energy expenditure above RMR that can be measured for several hours after a meal
What are the two TDEE calculations and what do they look at?
-Harris-benedict equation - accounts for sex, bw, height, and age
-Cunningham equation - additionally accounts for fat-free mass - therefore more accurate
What is the cunningham equation?
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
What are the rough estimations of calories burned based on light, moderate, and heavy daily activity for men and women?
-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
How is being overweight or obese defined?
-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
What are issues with BMI?
-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
What risks does obesity increase?
-Hypertensive risks
-Dyslipidemia
-Coronary heart disease
-Gallbladder disease
-Stroke
-Type 2 diabetes
-Sleep apnea
-Osteoarthritis
-Respiratory problems
-Endometrial, breast, prostate, and colon cancers
What percentage of adults and children are affected by obesity?
34.9% of adults
17% of children
What should obese individuals be screened for?
-Diabetes
-Orthopedic problems
-Cardiac disease
-Binge-eating disorder
-Depression
-Social-cultural influences
What are the waist circumferences for men and women where disease risks go up?
men-40 inches
women-35 inches
What is rapid weight loss and the common motivations behind it?
-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
What are rapid weight loss techniques?
-Fasting
-Fad diets
-Voluntary dehydration
+Diuretics
+Sauna
+water/salt manipulation
+Spitting
+Vomiting
+Laxative abuse
+Excessive use of thermogenic aids
What are the risks of rapid weight loss?
-Loss of lean body mass
-Fatigue
-Headaches
-Mood swings
-Performance and training detriments
What are the serious side effects of rapid weight loss?
-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
What are feeding and eating disorders?
-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
What is anorexia nervosa?
-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
What are the 2 subtypes of anorexia nervosa?
-Restrictive - does not regularly binge eat or purge
-Bing-purge - regularly binges and purges
What is a binge eating disorder?
-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
What is bulimia nervosa?
-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%
What are general guidelines for increasing lean body mass (LBM)?
-Consume approximately 500 calories above TDEE per day
-Consume at least 1.5-2.0g protein per kg bw
-If possible - receive regular nutritional
What are general guidelines for fat loss?
-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
What are good rules for a sustainable diet?
-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
What is avoidant/restrictive food intake disorder?
-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
What is Pica?
-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
What is rumination disorder?
-Chewing, re-swallowing, or spitting of regurgitated food
-Must occur for over 1 month
-Often occurs alongside other eating disorders
What are ways to manage eating disorders?
-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
What are symptoms of anorexia nervosa?
-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
What are symptoms for bulimia nervosa?
-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
