Comprehensive Final: Nutrient timing, supps, functional foods, diet and body comp, ED Flashcards
What is nutrient timing?
Planning your meals to match your training for max gains and recovery
What’s the “anabolic window”?
short period after working out where your body absorbs nutrients like a sponge, boosting muscle growth
What’s an ergogenic supplement?
A supplement that boosts your workout game, helping you lift heavier, run faster, or recover better
What are the three classes of supplements?
Class I (Effective): Backed by research.
Class II (Too Early to Tell): Promising but needs more research.
Class III (Ineffective): Studies show they don’t work
What’s HMB good for?
Builds lean muscle and prevents breakdown by activating the mTOR pathway
Where does HMB come from?
It’s a byproduct of leucine, an essential amino acid
Is L-glutamine a performance booster?
Nah, it doesn’t do much for workouts but might help with recovery under specific conditions
What’s the main role of glutamine in the body?
It’s a fuel for immune cells and gut health
Why do athletes love probiotics?
They can cut down on colds, boost gut health, and keep you in the game longer
Does CoQ10 improve performance?
Not really. It’s great for cell energy and as an antioxidant but doesn’t boost workouts much
Where can you find CoQ10 naturally?
Meat, fish, and oils like olive or grape seed oil
What does choline do during workouts?
Helps maintain nerve signals for muscle contractions, especially in long or intense exercises
What’s a good dietary source of choline?
Eggs, liver, peanuts, and milk
What’s PS good for?
Improves mental focus, reduces stress, and helps athletes stay sharp during competitions
What makes PS unique?
It’s the only supplement with FDA approval for improving cognitive function
What’s a functional food?
Food with added benefits, like fortified snacks or energy drinks
How are functional foods different from supplements?
They look and taste like regular foods and are eaten as part of a normal diet
What makes energy drinks “functional”?
They’re loaded with caffeine, taurine, and other stuff to boost performance and mood
Is caffeine the main driver in energy drinks?
Yup
What’s a nutraceutical?
A food extract like fish oil or green tea, taken in medicinal doses for health benefits
Why is functional food research tricky?
Studies often have small sample sizes, poor control groups, and weak methods.
Are functional foods always safe?
Not always—safety claims aren’t always backed by solid science.
What’s energy balance?
Calories in = calories out. Key to maintaining body weight.
How do macronutrients fit into energy balance?
Carbs, fats, and proteins supply the energy we burn
What’s TEF?
The energy your body burns digesting food. Protein has the highest TEF
How does TEF vary by macronutrient?
Protein: 20-25%, Carbs: 5-10%, Fat: 2-3%
Why are carbs the MVP for athletes?
They’re the fastest energy source for working muscles
What’s better for performance: high-carb or low-carb?
High-carb diets boost endurance; low-carb diets increase fat burn but may hurt energy
How does protein help with weight loss?
It keeps you full longer and boosts calorie burn through digestion
What’s the thermic effect of protein?
A whopping 20-25%, way higher than carbs or fats
Why does fat get a bad rap?
It’s calorie-dense and easy to store if you overeat
What’s macronutrient manipulation?
Tweaking your carb, fat, and protein intake to hit body composition goals
What’s a common macro split?
50% carbs, 30% fats, 20% protein—but it depends on your goals
What’s the Mediterranean diet and what’s it good for?
Lots of veggies, nuts, fish, and olive oil. Less red meat and processed foods and Heart health, reduced diabetes risk, and overall well-being
How do low-carb diets help with fat loss?
They lower insulin, ramp up fat oxidation, and reduce hunger
What’s the trade-off with low-carb diets?
Less energy for intense workouts
What’s normal eating?
Balanced and flexible – eating when hungry, stopping when full, with room for the occasional cheat meal
What’s disordered eating?
A stricter, less flexible pattern, often focused on weight and appearance
What’s the difference between normal and disordered eating for athletes?
Normal eating matches calorie needs; disordered eating means undereating or over-focusing on calorie control
What defines an eating disorder?
A big deviation from normal eating with psychological struggles like body image issues
Name three types of eating disorders.
Anorexia nervosa, bulimia nervosa, and binge eating disorder
What are key traits of anorexia nervosa?
Extreme fear of weight gain, refusal to maintain a healthy weight, and distorted body image
What’s a physical sign of anorexia in women?
Missing three or more menstrual cycles (amenorrhea)
What’s bulimia nervosa?
Cycles of binge eating followed by purging (vomiting, laxatives, or over-exercising)
What’s EDNOS?
Harmful eating behaviors that don’t fully meet criteria for anorexia or bulimia
What’s an example of EDNOS?
Purging after eating small amounts of food, like two cookies
What’s anorexia athletica?
Extreme weight loss driven by performance goals, not appearance
Who should treat athletes with eating disorders?
A team: doctor, psychologist, and dietitian with experience in disordered eating
What sports have high eating disorder risk?
Gymnastics, running, wrestling, and figure skating
