Dietary Trends Nutrition for Sport Flashcards
What are some popular dietary trends?
Plant vs omnivore diet and health
Vegan Diet
Ketogenic Diet
Blue Zone Diets
Intermittent Fasting
What were most diet trends focused on in the past?
In the past, most dietary trends focused on body weight (body fat) as the health outcome
What have dietary trends shifted towards present day?
Dietary trends have now shifted to longevity, following the eating patterns and nutritional traditions of our ancestors and centenarians
Chart of different diets and Nutrition Fundamentals
What are plant based diets lower in?
Total calories
Saturated fats
Sugar
Sodium
What are plant based diets higher in?
Fiber
Unsaturated Fats
Pre and Pro biotics
Antioxidents and phytonutrients
What nutrients are difficult to find in a plant based diet?
B 12 and iodine (in table salt) is hard to find in plant based diets.
Vegan sorced omega 3 and zinc are also recommended
Does organic make a difference to long-term health in plant based??
- ??Higher in antioxident and phytonutrient content??
- -It is probably more important to use good quality soil then to keep it organic.
- May reduce the risk for chrinic disease (obesity, T2 diabetes, cancer) More research needed
Does organic make a difference to long-term health in Animal based??
- Lower in antibiotics and growth hormones.
- Lower omega 6:3 ratio; lower SFA (saturated fats), higher in antioxidants.
- In dairy there are higher levels of omega-3, Vit E and iron.
- Eggs are linked to lower levels of inflamation biomarkes in adults and chicken
What is some potential data surrounding eating organic and long term health?
Potentially eating organic is protective for long term health but we don’t have enough evidence at this point for a difinnitive yes or no.
Chart showing different between Ket and western diet
What foods does the keto diet exclude?
Excludes:
Pasta, rice, corn, bread, beans
Milk
Sweets, pastries
Alcohol
What happens to the body on the keto diet?
On a ketogenic diet, there body stores of glucose are depleted, and the body “switches” to using fat to produce energy. The liver breaks down fat, and in doing so, produces ketone bodies (namely acetoacetate and 3-hydroxybutyrate).
What are ketone bodies?
The brain is able to use the ketone bodies to function (normally the brain uses glucose). These ketone bodies can cause people to experience the “keto flu”: headache, nausea, upset stomach in the first few days of going on a keto-diet.
What affect do ketone bodies have on the blood?
The ketone bodies change the pH of the blood making it more acidic (lower pH).
Potential benefits of the keto diet
- Weight management (suppresses appetite)
- Better insulin response and blood glucose control
- Higher HDL (Good colest..)
- Improve gut health (When consuming healthy, plant-based fats.)
- -Might help women with PCOS (Imbalance of reproductive hormones)
- Neuroprotective effects: Less sexures in children
Potential complications of the keto diet
- Metabolic acidosis (Shallow breathing, confusion, headache, fatigue, fruty breath, increased heart rate.)
- Hypoglycemia )Low blood glucose)
- Kidney stones
- High in animal protein can affect gut health, CVC and cancer.
What are the Blue Zones?
Understand the basic trends of these charts. Don’t need to memorize numbers
What foods increase longevity
Structure of intermittent fasting
What is the bodies responce to feast and famine mode of fasting?
Famine: Decrease in metabolic rate
Feast: Turns on DNA to mobilize and burn calories
Manipulating the “feeding window” switches genes on-off, related to:
- Fat storage
- insulin reponce
- decreased inflimation and risk of cardivascular disease
- Helps with immune reponce and cell division
What does Dr. Longo suggest for a dauly feeding window?
Through his extensive research, Dr. Longo suggests a daily feeding window of 12hr, with 2-3 meals with 0-1 snacks daily; and at least 1 annual 5-day “fast mimicking diet” to optimize cellular health and longevity
Who shouldn’t fast?
What should you avoid to minimilze GI distress in sports?
Avoid :
solid food 2-3hr prior to exercise
high-fibre, protein, fat foods prior to exercise
fructose fluids (fruit juices, HFCS)
dairy (if sensitive)
What are some stratagies for managing GI distress?
Use liquid meal supplements before hard training sessions or competition
Maintain hydration status pre/during/post exercise
Train the gut – repeat exposure to nutritional strategies adapts the gut
Do electrolyte-carbohydrate sport drinks enhance athletic performance?
Improve palatability of fluid, promotes thirst mechanism
Provides a source of water, CHO and Na+ during exercise
Specifically formulated to optimize absorption rate of H20 and CHO without causing GI distress
What is another word for muscle growth?
Muscle protien synthesis (MPS)
WHy dose animal protien tend to help more with muscle growth?
Animal protien tends to have higher levels of leucine.
Animal vs. Plant protein
What do you eat protien with when trying to build muscle?
You must eat it with carbs to help bring the protien into the cells.
What may plant protien suppluments contain that animal protien does not?
Plant proteins supplements may also contain properties (e.g omega oils, fibre, plant estrogens) that alter digestion and absorption rates
Difference between Whey and Casein
Whey is digested and absorbed faster then Casein.
Casein is slower to digest.
Because of wheys quicker digestion, it has a better effect on muscle growth.
Casine can be better before going to bed becuase of its slower absorbtion.
What is creatine?
- Stored as quick releasing energy in the body
- Used during short, power, sprint-based movements.
- One of the most extensively-researched ergogenic aids.
- Less benificial to long-endurence athletes.
Which 3 nutritional factors have the biggest influence on aging and chronic disease?
DNA / Hormone / Metabolic changes
At the cellular level, what happens to promote aging?
What we eat on a daily basis has a SIGNIFICANT influence on DNA expression and cellular regulation on aging and chronic disease
What are the 4 chronic health conditions related intake of a “Western diet”?
Diabetes
Cardiovascular disease
Cancer
Neurodegeneration
Is Caffine a duretic?
yes
Some facts about plant protein blends.
Plant protein blends are designed to have a similar amino acid profile to whey
However, plant proteins supplements may also contain properties (e.g omega oils, fibre, plant estrogens) that alter digestion and absorption rates
Insufficient research on effectiveness of plant blends
Benifits of Casein over whey
It digests slower so is better for before you go to bed
