Chapter 13: Sports Nutrition - Issues, Supplements Flashcards
safe for short-term (20-30 days) in weight loss-application
continuous ketogenic dieting is not good for the liver, kidneys, and joints
atkin’s diet
cho restriction lasts for a total of 5-6 days at which time a 1-2 day CHO loading phase begins
cyclical ketogenic diet (CKD)
essentially the ketogenic diet or weightlifters
cyclical ketogenic diet
too many ketones floating around in the bloodstream causes _____, which in causes weakness, dizziness, nausea, and other problems
ketosis
the percentage of cho-chon-fat distribution used for endurance sports and endurance athletes is
40-30-30
supplements
a supplement reporte to enhance recovery during repeated bouts of intense exercise; also helps build muscle
-lowers cholesterol level
-prevents lactic-acid buildup
-may cause kidney and liver damage
creatine
supplements
has bioactive peptides that strengthen the immune system, suppress appetite, and may protect the body against some forms of cancer
whey protein
supplements
a steroid hormone and a precursor for testosterone
can be converted to estrogen and lower HDL level
androstenedione
supplements
trade-named “vitamin b15”
is not a vitamin at all but has carried claims about its ability to enhance o2 transport during exercise
pangamic acid
supplements
high concentrated cho products, available in palm-size packets or tubes, offer 70-120 calories and 17-42 g cho per package
gels
supplements
all gels include simple sugars (fructose or dextrose) and long-chain CHO/glucose polymers (maltodextrin, rice syrups, or poly/oligosaccharides)
gel
supplements
most companies recommend one package every 30 mins, followed by water
when consumed at regular intervals during an endurance effort, this eliminates muscle glycogen depletion and blood sugar spikes
gels
supplements
considers “the most hazardous” of the major sports supplements
ephedra alkaloids
supplements
contain stimulants derived from the ma huang herbal plant and often caffeine from guarana
ephedra alkaloids
supplements
used for short-term energy boost to enhance athletic performance, alertness, and endurance, and to decrease appetite
ephedra alkaloids
supplements
its harmful effects include strokes, seizures, permanent impairment, and deaths
ephedra alkaloids
supplements
common myth that increasing protein intake will lead to muscle formation
use of high-quality chon
supplements
focus on the intake of chon, consequently, may sacrifice cho intake, which is the most important source of energy for exercise
high-quality chon
supplements
a modest of 20 high-quality chon has been shown to be enough for optimum muscle protein synthesis following any exercise or training session
additional protein will not be used for muscle building but will be used as energy
use of high chon protein
supplements
mid cho refers to electrolyte solutions designed to keep bodies well-hydrated and fueled during exercise of longer than 60-90 mins
sports drinks
supplements
offer approx. 14-20 g of cho per 250 ml (8 oz.) and approx. 6-8% CHO in solution
sports drinks
supplements
for training sessions of more than 60-90 mins, 4-6 oz.
every 10-15 mins during fluid exercise are fluid guidelines to help maintain hydration status
sports drinks
supplements
are easy to digest snack-food
rich in cho but generally low in chon, fiber, and many other nutrients found in a well-balanced diet
energy bars
supplements
contains 100-300 calories, most calories come from cho
energy bars
supplements
predominantly cho (>55% kcal), low in fat (<30% kcal), low-to-moderate in chon (15-20% kcal)
energy bars
9supplements
recommended when exercising in cold climate
i.e. kayaking in wet weather or hiking long distances
energy bars
supplements
drink 8-16 oz. of water along with the energy bar, or it may feel like a brick in the stomach
energy bars
supplements
designed to maximize post-workout refueling of muscle glycogen; promote greater recovery of muscle energy and muscle protein resynthesis than cho-alone sports drinks
recovery drinks
supplements
contain less than 10% of calories from fat (preferably no fat)
cho-chon ratio of 4:1 up to 3:1
recovery drinks
supplements
the current recommendation for fueling is 1-2 g of cho/kg of bw to be consumed within the first 15-30 mins post-workout in order to maximize refueling
for most individuals, that will be 50-100 g of cho
recovery drinks
supplements
acts as a stimulator speeding up resting heart rate, increases stomach acid production, increases frequency of urination, and can both widen and constrict blood vessels
caffeine
supplements
decreases iron absorption if consumed within 1hr after a meal
caffeine
supplements
can contribute to dehydration by increasing urine output
caffeine
supplements
can make exercise seem easier by reducing fatigue associated with long bouts of exercise but can make you feel overly jittery when coupled with the effect of adrenaline
caffeine
supplements
small dose may enhance performance, but high doses usually hurt performance
caffeine
supplements - cho loading
2 phases:
1) about 1 week before the competition, the athlete exercises vigorously to deplete glycogen stores and consumes a diet high in chon and fat and restricted to _____ g cho
100 g
supplements - cho loading
2 phases:
2) after 2-3 days of the glycogen-depleting phase, a diet low in fat, moderate in chon, and high in cho (_____ g) is consumed for 3-4 days
250-500 g
point at which it is impossible to keep moving; corresponds to the time when the reserves of the glycogen in the muscles are depleted
hitting the wall
supplements
the ethanol in this beverage is unavailable to the working muscle for energy
alcoholic beverages
supplements
elimination of this is increased during exercise, but the alcohol is not being used in any form by the muscle
alcoholic beverages
