Chapter 13: Sports Nutrition - Issues, Supplements

Question 1

safe for short-term (20-30 days) in weight loss-application

continuous ketogenic dieting is not good for the liver, kidneys, and joints

Answer 1

atkin’s diet

Question 2

cho restriction lasts for a total of 5-6 days at which time a 1-2 day CHO loading phase begins

Answer 2

cyclical ketogenic diet (CKD)

Question 3

essentially the ketogenic diet or weightlifters

Answer 3

cyclical ketogenic diet

Question 4

too many ketones floating around in the bloodstream causes _____, which in causes weakness, dizziness, nausea, and other problems

Answer 4

ketosis

Question 5

the percentage of cho-chon-fat distribution used for endurance sports and endurance athletes is

Answer 5

40-30-30

Question 6

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

Answer 6

creatine

Question 7

supplements

has bioactive peptides that strengthen the immune system, suppress appetite, and may protect the body against some forms of cancer

Answer 7

whey protein

Question 8

supplements

a steroid hormone and a precursor for testosterone

can be converted to estrogen and lower HDL level

Answer 8

androstenedione

Question 9

supplements

trade-named “vitamin b15”

is not a vitamin at all but has carried claims about its ability to enhance o2 transport during exercise

Answer 9

pangamic acid

Question 10

supplements

high concentrated cho products, available in palm-size packets or tubes, offer 70-120 calories and 17-42 g cho per package

Answer 10

gels

Question 11

supplements

all gels include simple sugars (fructose or dextrose) and long-chain CHO/glucose polymers (maltodextrin, rice syrups, or poly/oligosaccharides)

Answer 11

gel

Question 12

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

Answer 12

gels

Question 13

supplements

considers “the most hazardous” of the major sports supplements

Answer 13

ephedra alkaloids

Question 14

supplements

contain stimulants derived from the ma huang herbal plant and often caffeine from guarana

Answer 14

ephedra alkaloids

Question 15

supplements

used for short-term energy boost to enhance athletic performance, alertness, and endurance, and to decrease appetite

Answer 15

ephedra alkaloids

Question 16

supplements

its harmful effects include strokes, seizures, permanent impairment, and deaths

Answer 16

ephedra alkaloids

Question 17

supplements

common myth that increasing protein intake will lead to muscle formation

Answer 17

use of high-quality chon

Question 18

supplements

focus on the intake of chon, consequently, may sacrifice cho intake, which is the most important source of energy for exercise

Answer 18

high-quality chon

Question 19

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

Answer 19

use of high chon protein

Question 20

supplements

mid cho refers to electrolyte solutions designed to keep bodies well-hydrated and fueled during exercise of longer than 60-90 mins

Answer 20

sports drinks

Question 21

supplements

offer approx. 14-20 g of cho per 250 ml (8 oz.) and approx. 6-8% CHO in solution

Answer 21

sports drinks

Question 22

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

Answer 22

sports drinks

Question 23

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

Answer 23

energy bars

Question 24

supplements

contains 100-300 calories, most calories come from cho

Answer 24

energy bars

Question 25

supplements

predominantly cho (>55% kcal), low in fat (<30% kcal), low-to-moderate in chon (15-20% kcal)

Answer 25

energy bars

Question 26

9supplements

recommended when exercising in cold climate

i.e. kayaking in wet weather or hiking long distances

Answer 26

energy bars

Question 27

supplements

drink 8-16 oz. of water along with the energy bar, or it may feel like a brick in the stomach

Answer 27

energy bars

Question 28

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

Answer 28

recovery drinks

Question 29

supplements

contain less than 10% of calories from fat (preferably no fat)

cho-chon ratio of 4:1 up to 3:1

Answer 29

recovery drinks

Question 30

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

Answer 30

recovery drinks

Question 31

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

Answer 31

caffeine

Question 32

supplements

decreases iron absorption if consumed within 1hr after a meal

Answer 32

caffeine

Question 33

supplements

can contribute to dehydration by increasing urine output

Answer 33

caffeine

Question 34

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

Answer 34

caffeine

Question 35

supplements

small dose may enhance performance, but high doses usually hurt performance

Answer 35

caffeine

Question 36

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

Answer 36

100 g

Question 37

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

Answer 37

250-500 g

Question 38

point at which it is impossible to keep moving; corresponds to the time when the reserves of the glycogen in the muscles are depleted

Answer 38

hitting the wall

Question 39

supplements

the ethanol in this beverage is unavailable to the working muscle for energy

Answer 39

alcoholic beverages

Question 40

supplements

elimination of this is increased during exercise, but the alcohol is not being used in any form by the muscle

Answer 40

alcoholic beverages