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Nutrition > exam 2 (mod 7) > Flashcards

exam 2 (mod 7) Flashcards

1
Q

Forms

A

Solids, Drinks, Small-volume liquids, powders, capsules, and tablets

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2
Q

What are sports foods?

A

Sports drinks, gels, protein powders, electrolyte replacements, etc.

Convenient and practical to meet sports nutrition goals

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3
Q

What are medical supplements?

A

MVI, calcium supplement, iron supplement, and probiotic

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4
Q

Ergogenic supplements

A

Creatine, caffeine, Beta-alaine, etc.

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5
Q

What are functional sports foods?

A

Multi-ingredient sports foods that contain ergogenic ingredients

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6
Q

Why do athletes use supplements?

A
  • Correct and prevent nutrient deficiencies
  • Convenient provision of energy and nutrients
  • To achieve a performance benefit
  • For financial gain
  • Insurance policy
  • Because other athletes are
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7
Q

Prevalence (Commonness) of Supplement Use

A

Based on a survey…
- Varies across different sports and activities
- Increase the level of training/performance
- Increase with age
- higher in men
- strongly influenced by perceived cultural norms

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8
Q

Supplement Regulation

A
  • Dietary supplements are regulated differently around the world
  • Several organizations are involved in managing supplement use by competitive athletes to ensure safety, quality, and compliance with anti-doping regulations
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9
Q

Dietary Supplement Health and Education Act (DSHEA) of 1994

A

-Legislation pertaining to sales, marketing, labeling, safety, and claims made on dietary supplements
- Defines the supplement facts panel

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10
Q

Anti-Doping Regulation

A

Athletes doping refers to the use of prohibited substances or methods by athletes with the intention of enhancing their performance in sports competition

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11
Q

Example of Anti-Doping Regulations

A
  • World Anti-Doping Agency (WADA)
  • Internation Olympic Committee (IOC)
  • National Anti-Doping Organization- US Anti-Doping Agency (USADA)
  • Sports Governing Bodies (NFL, NBA, NCAA, FIFA, etc.)
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12
Q

Ex. of Banned Substances

A
  • Stimulants: Caffeine (guarana), amphetamine (Adderall), ephedrine, cocaine, etc.
  • Anabolic agents (testosterone, DHEA, etc. (anything ending in -one))
  • Alcohol and beta-blockers (metoprolol, propranolol, etc.)
  • Diuretics and other making agents (bumetanide, furosemide, etc.)
  • Street drugs (marijuana, heroin, THC, etc.)
  • Peptide hormones (GH, HCG and EPO)
  • Anti-estrogens (anastrozole)
    -Beta-2-agonists (Bambuterol)
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13
Q

Permissible Substances

A
  • Vitamins and minerals
  • Energy bars
  • Carbohydrate boosters
  • Carbohydrate/electrolyte drinks
  • Omega-3 fatty acids
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14
Q

Impermissible Substances

A

-Amino acids
- Creatine
- Melatonin
- Green tea extract
- Ginkgo biloba
- Ginseng

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15
Q

Risks with Supplement Use

A
  • Safety and quality concerns
  • Doping risks
  • Inappropriate use
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16
Q

Cons of Supplement Use

A
  • Cost
  • Misleading claims
  • Individual variability
  • Neglecting a well-rounded nutrient nutrient-dense diet
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17
Q

Pros of Supplement Use

A
  • Assist in meeting calorie and/or nutrient needs
  • Address or prevent a nutrient deficiency
  • Convenience
  • Targeted nutrient timing
  • Performance enhancement
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18
Q

Risk-Benefit Analysis

A

Main questions
- Is it safe
- Is it legal
- Is it effective
- Can I afford it

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19
Q

Australian Institute of Sport (AIS)

A

Classifies supplements into different categories based on their level of scientific evidence and safety

Considered “Group A” supplements and are supported by AIS
- Consists of performance supplements, Medical supplements, and sports food

20
Q

Supplement Certification Programs

A

Third-party tested

  • United States Pharmacopeia (USP)
  • NSF International “Certified for Sport” Program
  • Informed-Sport
  • Consumer Lab
  • banned Substances Control Group (BSCG)
21
Q

Herbal Blends are ____ for the health

A

bad

22
Q

Natural Medicines Database

A

a fantastic resource to evaluate ingredients you don’t recognize on a supplement label

23
Q

Vitamin & Mineral Supplementation

A
  • Nutrient deficiencies may lead to measurable impairments in sports performance
  • Athletes are not immune to inadequate eating practices
  • Some athletes may be at greater risk of nutrient deficiency due to increased nutrient loss/requirement
  • When a suboptimal nutrient status is diagnosed, nutrient supplements can reverse or prevent further deficiencies
24
Q

Micronutrients Often Requiring Supplementation

A
  • Calcium (Avoiding dairy, low energy intake, and/or disordered eating)
  • Vitamin D (Many athletes are at an increased risk of deficiency)
  • Iron (Limited iron intake and/or poor bioavailability, increased iron needs)
25
Q

Calcium Supplementation

A
  • Intakes of 1500 mg/day and 1500-2000 IU vitamin D recommended to optimize bone health in athletes
26
Q

Vitamin D Supplement

A
  • Guidelines have yet to be established in athletes (800-2000 IU per day in the general population)
27
Q

Iron

A
  • Supplement doses > RDA (8 mg/day for men and 18 mg/day for women) along with improved dietary iron intake
28
Q

Probiotic Supplements

A

Live in microorganisms that influence the microbiota of the GI tact

Play a role in supporting healthy gut microbiome and immune function

The effects of probiotics vary depending on the strains, dosage. and individual factors

29
Q

Omega-3 Fatty Acid Supplements

A
  • Eioscapentaeonic acid (EPA) and docosahexaenoic acid (DHA)
  • Strong support for improving heart health and exercise-induced asthma
  • Insufficient evidence to suggest improvement in performance or muscle recovery
  • Be careful not to over supplement (no more than 2g/day)
30
Q

Forms and Composition of Sports Drinks

A
  • Powder or ready-to-drink liquids
  • Composition; 6-8% carbohydrate, 10-35 mmol/L sodium, 3-5 mmol/L potassium
  • Recommended use: intra or post-exercise rehydration and refueling
31
Q

Forms and Composition Electrolyte Replacement Supplements

A
  • Powder or tablet
  • Comp: Carbohydrate ( varies but typically low 2-4 g/100 mL), 50-60 mmol/L sodium and 10-20 mmol//L potassium
  • Recommended use: rapid rehydration, high sodium loss
32
Q

Forms and Composition Protein Supplements

A
  • Powder, ready to drink, protein bar
  • Comp: 20-50 grams of proteins (low carb)
    - Vary in source and digestibility
    - Additional Sweeteners
  • Use: postexercise recovery, increasing LBM and portable nutrition
33
Q

Forms and Composition Meal Supplements

A
  • Powder and ready-to-drink liquids
  • Comp: 1-1.5 kcal/mL, 15-20% protein and 50-70% carbs
    - Low to mod fat
    -Use: Meet energy demands with
    heavy training/competition, weight
    gain, post-exercise recovery,
    portable nutrition
34
Q

Forms and Composition Energy Bars

A

Bar
* Composition: 20-50 grams
carbohydrate, 5-10 grams protein,
− Typically low in fat and fiber
− V/M
− May contain additional ingredients
* Use: carbohydrate source, post-
exercise recovery, portable nutrition

35
Q

Forms and Composition Sports Gels and Chews

A
  • Gel (30-40g) or jelly-type
    confectionary (40-50g)
  • Composition: ~25 grams carbohydrate
    per gel or ~5 grams per jelly chew
    − May contain additional ingredients
    (caffeine, electrolytes)
  • Use: carbohydrate source during
    exercise
36
Q

Ergogenic Aids

A
  • Substances that are used to enhance athletic performance or physical exercise capacity
  • Commonly used by athletes to gain a competitive edge or to support their training and performance goals
  • Some are supported by scientific evidence and are widely accepted, while others lack sufficient research or may be prohibited
37
Q

Beta-Alanine

A
  • Dispensable amino acid produced in the body
  • Supplementation increases muscle carnosine levels over time (pH buffer)
  • Improve performance of high-intensity exercise (30s to 10 mins)
    - Improved buffering capacity
    - Delay onset of fatigue
  • Consume 2-6 grams (~65 mg/kg) daily for several weeks
38
Q

Creatine Monohydrate

A
  • Supplementation increases muscle creatine stores, augmenting
    the rate of PCr resynthesis
  • Enhances short-term, high-intensity exercise capacity and the
    ability to perform repeated bouts of high-intensity effort (30-150s)
  • Loading phase (~20 g/day for 5–7 days) vs maintenance phase
    (3–5 g/day)
  • Training adaptations include lean mass gains and improvements to
    muscular strength and power
39
Q

Sodium Bicarbonate

A
  • Acts as a buffering agent to regulate acid-base balance in the body
  • Improve performance for short-duration, high-intensity activities
    (~60s in duration)
  • Individual response varies
  • Single dose of 0.25–0.3 g/kg, consumed 60–90 min prior to
    exercise
  • GI distress is a common side effect
40
Q

Nitrate

A
  • Naturally occurring compound found in various
    vegetables (beetroot) that increases nitric oxide
    (NO) production
  • Associated with improved endurance performance,
    including increased time to exhaustion
  • Consume 300-600 mg 2-3 hours prior to exercise
  • Potential for GI upset in susceptible athletes
41
Q

Caffeine

A
  • Stimulant with well-established performance benefits
  • Recommendations for supplementation will vary depending on the sport
  • Sources: coffee, tea, energy drinks, or supplements
  • Important considerations ( Individual tolerance, side effects and hydration)
42
Q

Creatine Role in Recovery, Injury & Immune Function

A
  • Reduced symptoms of or enhanced recovery from, muscle-damaging exercise
  • Improve muscle preservation with disuse or immobilization/ extreme inactivity
  • Decreased damage and enhanced recovery from TBI
43
Q

Anti-Inflammatory Supplements Role in Recovery, Injury & Immune Function

A
  • Curcumin (type of turmeric); 5mg/day
  • Tart Cherry juice:
    -50–350mL (30mL if concentrated) twice daily for 4–5 days before an athletic event or for 2–3 days afterward to promote recovery
  • Reduced symptoms of, or enhanced recovery, from muscle-damaging exercise
44
Q

Gelatin, Vitamin C and Collagen Role in Recovery, Injury & Immune Function

A
  • Potential role in supporting joint health, connective tissue repair, and recovery
  • The recommended dose is 5-10g with 50 mg of vitamin C
    - Avoid very high vitamin C supplementation
45
Q

Safe but not effective substances

A
  • Carnitine
  • Glutamine
  • Beta-hydroxy beta-methylbutyrate (HMB)
  • MCTs
  • Quercetin
46
Q

Substances Considered Unsafe

A
  • Androstenedione
  • DHEA
  • Ephedrine containing supplements

Nutrition (6 decks)

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