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Chapter 10 shit Flashcards

1
Q

What are the general rules for precompetition meals?

A

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

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2
Q

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

A

15g

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3
Q

Where is glycogen stored?

A

liver and muscle

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4
Q

What can use liver and muscle glycogen?

A

liver - whole body can use
Muscle - that specific muscle

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5
Q

What does research show on precomp meals?

A

-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

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6
Q

What kind of athlete are precomp meals most important for?

A

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

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7
Q

What are general guidelines for aerobic endurance sports?

A

-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

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8
Q

What is carb loading?

A

-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

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9
Q

What are the general nutritional rules for aerobic endurance sports?

A

-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

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10
Q

What are nutrition rules for intermittent high-intensity sports?

A

-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

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11
Q

What are nutrition rules for strength and power sports?

A

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

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12
Q

What are nutrition rules for aerobic endurance athletes?

A

-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

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13
Q

What are nutrition rules for strength athletes?

A

-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

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14
Q

What are nutrition rules for hypertrophy?

A

-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

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15
Q

What is TDEE?

A

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

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16
Q

What are the main contributors to TDEE?

A

-Basal metabolic rate
-Physical activity
-Diet induced thermogenesis

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17
Q

What is BMR?

A
  • 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
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18
Q

How does physical activity effect TDEE?

A

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

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19
Q

How does diet-induced thermogenesis contribute to TDEE?

A

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

20
Q

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

A

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

21
Q

What is the cunningham equation?

A

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

22
Q

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

A

-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

23
Q

How is being overweight or obese defined?

A

-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

24
Q

What are issues with BMI?

A

-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

25
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
26
What percentage of adults and children are affected by obesity?
34.9% of adults 17% of children
27
What should obese individuals be screened for?
-Diabetes -Orthopedic problems -Cardiac disease -Binge-eating disorder -Depression -Social-cultural influences
28
What are the waist circumferences for men and women where disease risks go up?
men-40 inches women-35 inches
29
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
30
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
31
What are the risks of rapid weight loss?
-Loss of lean body mass -Fatigue -Headaches -Mood swings -Performance and training detriments
32
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
33
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
34
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
35
What are the 2 subtypes of anorexia nervosa?
-Restrictive - does not regularly binge eat or purge -Bing-purge - regularly binges and purges
36
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
37
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%
38
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
39
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
40
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
41
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
42
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
43
What is rumination disorder?
-Chewing, re-swallowing, or spitting of regurgitated food -Must occur for over 1 month -Often occurs alongside other eating disorders
44
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
45
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
46
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

CSCS Shit (24 decks)

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