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Nutrition > Energy Balance & Exercise > Flashcards

Energy Balance & Exercise Flashcards

1
Q

Name some physiological processes which expend dietary energy:

A
  • Cellular maintenance
    • Thermoregulation
    • Growth
    • Reproduction
    • Immunity
    • locomotion
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2
Q

Describe:
negative energy balance
positive energy balance

A
  • Negative energy balance: is when expenditure is more than intake - induces weight loss
  • Positive energy balance: is when energy intake increases/expenditure decreases - induces weight gain
    e.g.: seasonal changes, injury, retirement
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3
Q

Define:
RMR
DIT
TEE

A
  • RMR - resting metabolic rate
  • DIT - Diet induced thermogenesis, absolute changes, e.g.: cost of eating. Dictated by the amount of food consumed
  • TEE - Thermic effect of exercise
    There are 4.18 per kilo Cal
    • The RMR of an athlete is usually the same on a rest day, to an active day
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4
Q

How many calories are in 1 gram of:
- Carbohydrate
- Protein
- Fat
- Alcohol

A
  • 4
  • 4
  • 4
  • 7
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5
Q

Describe how energy is stored in the body:

A
  • Difference in fat distribution in body
  • Adipose tissue as fat energy stores, 10.5kg, 94,500 kcal
  • Glycogen stores in skeletal muscle, 0.4kg, 1600kcal
  • Protein in skeletal muscle(energy reserve) - AA metabolised for energy, 12kg, 48,000kcal
  • Liver storage of glycogen, 0.1kg, 400kcal
  • Blood glucose energy store 10g
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6
Q

Explain energy balance:
what is the equation for EB?

A

Energy balance: Dietary energy intake - total energy expenditure
* EB is an output from the body’s physiological systems
* EB = EI - TEE

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7
Q

Explain energy availability:
what is the equation for EA?

A

Energy Availability: Dietary energy intake - exercise energy expenditure
* EA is an INPUT to the body’s physiological systems
* Amount of energy left to carry out all the other physiological requirements, e.g.: produce hormones, bone cells, muscle protein synthesis
* EA = EI - EEE

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8
Q

What is LEA?

What are the 2 types of low energy availability? (LEA)

Describe them:

A

Low energy availability: LEA
* Inadequate energy to support the functions required to maintain optimal health and performance

  • Adaptable LEA - exposure to a reduction in energy availability associated with benign effects, short-term experience
  • Problematic LEA - persistent disruption of various body systems, causing maladaptive responses
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9
Q

How can chronic energy deficiency impact female athletes?

A

Research found that the chronic energy deficiency status of female athletes lead to functional hypothalamic menstrual disorders and low bone mineral density

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10
Q

What are the 3 distinct energy deficiencies in athletes?

A
  • Obsessive eating disorder - clinically mentally ill
  • Intentional and rational mismanaged efforts to reduce body size & fatness to qualify/succeed in athletic competition - including disordered eating behaviour like fasting, diet pills, diuretics
  • Inadvertent failure to increase energy intake to compensate for energy expended in exercise
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11
Q

What are the EA recommendations?

A
  • growth/carb loading >45kcal/kg lean body mass
  • weight maintenance ~ 45kcal/kg lean body mass
  • weight loss = 30-45kcal/kg body mass
  • never <30kcal/kg lean body mass
    this is where we will begin to see the shutting down of physiological systems
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12
Q

What are some causes of LEA?

A
  • Compulsive eating disorders
  • Intentional efforts to improve performance by reducing body weight and body fat
  • Inadvertent failure to match energy intake to energy expenditure
    1kg of fat mass = 7,700kcal
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13
Q

How does exercise impact energy intake in the short-term?

A

People don’t eat more than usual even though they expend more calories - leads to lower energy availability in the short-term

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14
Q

What can cause inadvertent energy deficiency?
provide and example:

A
  • 8 lean men living in a lab eating ad-libitum
  • Everyone exercise to burn 840kcal per day for 7days (90mins of cycling)
  • EA is the same, causing a knock on effect on EE over the 7 days
  • Other physiological systems begin to shut down, as there is less energy available to them, causing an increase in EB
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15
Q

How does canagliflozin reduce energy intake?

A
  • Canagliflozin(causes a release of glucose in the urine) vs a placebo for 52weeks
  • Altering one side of the EB equation will lead to alterations in the other side of the equation
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16
Q

How might we prove that the psychological effects of exercise could be stronger than the physiological ones?

A

People increase their energy intake in anticipation to EE, but not after the exercise session.
- The psychological effects of anticipation of exercise can be seen as more strong than the physiological effects of exercise

17
Q

Describe RED-S as a consequence of low energy availability:

How does RED-S affect male and female athletes differently?

How is research on RED-S going to be altered in the future?

A
  • RED-S is a syndrome that progresses over a long period of time, injury and illness susceptibility increases
    ○ Decreases energy metabolism
    ○ Decreases reproductive function
    ○ Reduced musculoskeletal health
    ○ Reduced glycogen synthesis & cardiovascular health
    ○ Impairment of GI function (bloating, pain, cramps)
  • RED-S in males is associated with low libido and fewer morning erections as a consequence of LEA
  • Linked to oestrogen deficiency in women and reduces the rate of bone protein synthesis, leading to amenorrhoea(loss of periods)
  • The next 5 yrs to work on actually identifying these symptoms in athletes
18
Q

Provide an example of how an athlete can develop RED-S:

A
  • e.g.: an endurance athlete reducing their EI, reduces their EA during training, impacting performance due to their desire to modify their size/composition
19
Q

How does LEA impact type 1&2 immunity?

A
  • Type 1 immunity: defences are mounted against intracellular pathogens like viruses
  • Type 2 immunity: defences are mounted against extracellular pathogens like bacteria
20
Q

How does exercise affect the hormones for hunger/satiety?

A

Appetite is comprised of two drives. Hunger, which urges us to begin eating
* stimulated by the orexigenic hormone ghrelin
* satiety, which leads us to stop eating, is stimulated by several anorexigenic hormones including peptide YY (PYY), glucagon-like peptide 1 (GLP-1), and pancreatic polypeptide (PP)
* Research showed that hunger scores and concentrations of ghrelin were no higher after exercise than after rest, but PP was significantly increased after exercise.

21
Q

What are some reasons that athletes can unintentionally develop RED-S?

A

1) Lack of knowledge and safe regulation of body weight and composition, while maintaining health
2) Ignorance of suitability of a particular body type and potential negative effects on health
3) Inadequate skills to safely promote health and performance, whilst limiting the development of RED-S, EDs

Nutrition (14 decks)

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