Exam 4 Flashcards
5 goals of optimal training diet
- ) provide caloric and nutrient requirements
- ) promote good health
- ) achieve and maintain optimal body composition and weight
- ) promote recovery
- ) tests body’s response to competition fuels and fluids (testing the diet’s affect)
talk about the balanced diet of the 3 major food groups for a sedentary person
light in protein, moderate fats, and heavy in carb
the caloric needs of an individual is based on what 3 things
gender, age, activity level
how does caloric recommendations vary by age
goes up for awhile and then goes down as we get older (spikes between ages 16 and 25)
what is the general shift for a balanced diet for an active person?
more carbs and protein, less fat. incr water
________becomes more important as the intensity of activity increases
glycogen
how long does it take muscle glycogen to be depleted at near maximal activity
30 minutes
why is having more carbs important as someone becomes more active (3 things)
- ) glycogen becomes more important as a fuel as exercise intensity increases
- ) body can only store a limited amount of carbs
- ) fat metabolism is linked to carb metabolism (having more carbs allows us to use fats better)
what is a low glycemic index
less than 55
what is a medium glycemic index
between 55 and 69
what is a high glycemic index
anything over 70
what does a glycemic index measure
the amount of incr in glucose in the blood
what does glycemic index depend on
how fast a food is digested and absorbed
what types of things have a lot of carbs (high on the glycemic index)
snacks (highest), startch, some fruits (like dates and watermelon)
what are 2 things that are low on the glycemic index
vegetables and dairy
do trained people have a higher or lower glycemic response
lower (this means they can process carbs quicker than untrained people)
Glycemic Load=
serving size x glycemic index/100
4 factors that control for glycogen resynthesis
- ) severity of depletion
- ) extent of muscle trauma
- ) amount of dietary carbs
- ) blood lactate concentrations
does more muscle trauma incr or decr glycogen resynthesis
decr
does glycogen resynthesize after longer term submaximal or short term high intensity
short term high intensity
what percentage of glycogen is resynthesized per hour
5-6%
how long does it take for glycogen to resynthesize?
17-20 hours
how much carbs a day will stop glycogen resynthesis
500-600g
consuming carbs less than 4 hours post exercise (in terms of glycogen resynthesis)
non-insulin dependent
consuming carbs greater than 4 hours post exercise (in terms of glycogen resynthesis)
insulin dependent
how often should you load carbs after a workout
get carbs immediately after workout and keep loading every 15-60 min until you can get a larger meal
how much carbs should you consume per hour after a workout (based on body weight)
1.2g/kg of body weight per hour of carbs for 50-100g of carbs
how much carbs do you want to consume for the “large meal”
150-200g and maintain for 4-6 hours
when do you want high glycemic foods?
post exercise
why do adding amino acids to the diet incr the resynthesis of glycogen
by boosting the insulin response
how does insulin response affect glycogen resynthesis
insulin response stimulates an enzyme (boosts enzyme activity) which incr glycogen resynthesis
why is incr carbs right before an event bad? (when you haven’t do so before)
bc it will incr free fatty acids and cholesterol
why shouldn’t you eat sports bars before a workout?
bc ususally high in fat and fats take longer to digest
looks for sports bars that contain less than ______g amount of fat if you are going to consume before a workout
4g
how much protein do you want in a sports bar
8-10g
you want less than _______g amount of fiber in a sports bar
5g
how much water should you consume with a sports bar
450-750mL
how much water should you consume with a sports gel
4-8oz/every oz of sports gel
eating protein within _________ can be linked to incr in muscle mass
1 hours
why is protein good for those who are first starting an endurance training program (2 reasons)
bc a side effect of starting a new endurance training program is sports training anemia which is a decr in RBC count and hemoglobin in the blood.
RBCs are also destroyed by trauma of running bc of strike hemolysis
why goes sports training anemia happen
bc the RBCs/hemoglobin are being used to produce myoglobin and mitochondria. by taking the RBCs to make other things, they are not able to carry oxygen
what is strike hemolysis
when RBCs are being destroyed by trauma of running
what rebuilds RBCs
protein
what type of intensity and duration uses amino acids as fuels
high intensity and long distance training uses amino acids
why do you need more protein in the cold?
bc you need more energy to keep warm when it is cold
do women or men use more protien
women
why do women use more protein than men
bc they have to build up the lining of their uterus during the mid luteal phase which requires more energy
do aerobic or resistance things require more protein
aerobic
do children or adults need more protein
children bc building muscles/bones
should endurance athletes go after protein specifically or just incr calorie intake in general
incr caloric intake in general
should kids incr caloric intake in general or specifically intake more protein
specifically intake more protein bc don’t want to incr body weight and body fat
extra protein need for old people can be offset with what
resistance training
list the amount of protein needed by the four groups. three old and middle age
- ) old endurance
- ) old sedentary
- ) old resistance
- ) middle aged
2 things to look for in protein supplements and WHY?
- ) Whey: broken down easily and gets into bloodstream easily
- ) K scene: moderately prolonged release so maintains the amount of amino acids for awhile
when can there be concern to having too much protein?
if someone as liver or kidney issues
why can having too much protein in an elderly person be an issue
bc they often have liver or kidney issues and too much protein can be harmful with that
do carbs, fats, or protein require more water
protein require more water
why do proteins require more water to digest
bc the waste product of amino acids is nitrogen and they have to be eliminated via pee so having more water is good for that
incr protein for sedentary people can cause what?
calcium loss
what is the primary fuel for moderate to low intensity
fat
endurance training does what to type of fuel used by the body
use more fats, so have more carbs left for “fight or flight” stuff
what does the ability to use fats a higher levels of absolute work intensity mean
delaying fatigue. fats do not cause lactic acid build up like carbs do (the fatty acids do not cause lactic acid build up)
why is LDL “bad cholesterol?”
bc the carrier molecule is packed full of cholesterol bc they body is not using it.
statin is a what?
cholesterol reducing drug
total cholesterol over what is starting to get high
over 80
does LDL or HDL have more cholesterol on it
LDL has more cholesterol on it
fat less than _____% can lead to issues
20%
linked with LDL, animal fats, solid at room temp
saturated fats
fats that are neutral in causing CV problems
monounsaturated fats
fats that reduce cardiovascular problems
polyunsaturated fats
never want more than ____% of our diet consisting of saturated fast
10%
omega 3 and 6 are both what types of fat
polyunsaturated fats
what is the function of vitamins
to act as enzyme cofactors for our body (helping the catalysts for things to happen in our body)
4 roles of vitamins:
- ) growth
- ) development of a uterus
- ) metabolic processes
- ) energy transformations (switching from one fuel to another)
What do B complex vitamins do
involved with energy production and tissue repair/synthesis in uterus
when might a supplement be better than natural vitamin
when you are pregnant
what vitamin would give you an energy boost
vitamin b
carb metabolism
B1 (thiamin)
amino acid metabolism and breakdown of glycogen to glucose
B6
hydrogen carrier in FAD and NAD
B2 (riboflavin)
production of RBCs and protein synthesis
B12
what does vitamin C do?
formation of connective tissues and maintenance of blood vessels
what does vitamin E do?
influences flow of electrons in mitochondria
what vitamins do we need more in the hot
B and C (mostly B2 and B6)
what vitamin do we need more in high altitude
vitamin e
do fat or water soluble vitamins pose a bigger threat to health (note: both can cause threat to health)
fat soluble
what are the 7 macrominerals
- ) calcium
- .) phosphorous
- ) potassium
- ) Chloride
- ) sodium
- ) sulfur
- ) magnesium
mineral important with bone health
calcium
mineral important with oxygen uptake and energy production
magnesium
what does phosphorous do?
may delay the onset of anaerobic metabolism. helps us get from CP to glycolysis faster.
what do the electrolyes (calcium, postassium, and sodium do)
helps lead to muscle contraction
mineral that helps with cartilage growth
sulfur
a mineral that can help prevent osteoporosis from occurring at a young age
sulfur
what is the role of zinc in exercise?
repair of muscle tissue and energy production and helps our immune system
zinc promotes _______ replication and zinc retards _______replication
bacterial, viral
are low doses or high doses of zinc better
low doses (30mg 5x a day). body does not like high doses of zinc
what does chromium do?
it is a cofactor in carb/lipid metabolism. role in energy production
what does sselenium do
it gets rid of the free radicals bc it is an antioxidant.
why is iron a trace mineral?
bc we can recycle it
name 2 siutations when having more iron would be helpful
- ) when first starting an exercise program (bc of EIA)
2. ) women during blood losing phase of menstrual cycle.
coppers role during exercise
NONE
what is the purpose of carb loading
to store more glycogen in the muscle which will prevent fatigue
describe the classic technique of carb loading
7 days before comp: work hard to deplete glycogen stores with normal diet
4-6 days before comp train hard with no carbs
1-3 days before comp rest while eating only carbs
problem with the classic technique of carb loading
high fat loading or too much protein consumption which caused digestion issues
describe modified technique
7 day technique but tapered intensity down before competition
diet start with not less than 50% carbs and then increase to 70% carbs.
no carb depletion stage here
describe the short technique
day before. do a normal workout 2 days before competition and then eat 10g/kg of high glycemic index carbs for the next 24 hours. close to the other techniques but not exactly the same
does adding fat plus carb loading help
NO
what is the most important thing for a pre-event meal
timing
why shouldn’t you fast overnight before competition?
bc it reduces the amount of glycogen in the liver.
how long does it take carbs to be digested
4 hours
how many hours before competition do you want to eat carbs
4-6 hours
do you want or low GI carbs before comp?
mixture of both.
how many calories should a meal before competition be
200-500 cal
how many g or low glycemic index carbs should be in the pre competition meal
50-100g of low glycemic index carbs
how many carbs should be consumed during one hour of exercise??
30-90g/hour
what are the optimal type of carbs to be consumed during exercise
liquids! with 6-8% of their volume being carbs
aim for less than ___% of body weight to be lost during exercise
2%
what are the two stages of a urine test for testing for banned substances
- ) screening
2. ) confirmation
how is screening done
thru mixing a sample with reagants and seeing if it changes color
how is confirmation done
thru mass spectrometry
what are some reasons why anabolic steroids were given to people
to help those with an androgen difficiency, to treat those with HIV, breast cancer, or osteoporosis
a synthetic form of testosterone
anabolic steriods
describe the action of anabolic steroids
they bind to receptors in the muscle which incr the production of new proteins which incr muscle mass
why is taking anabolic steroids an isssue
bc our body quits producing natural testosterone so we become less manly
what is the stacking technique for anabolic steroids
using multiple sources
what is the pyramiding technique for anabolic steroids
progressive incr in dosing. ex: over the course of 6-12 weeks, incr the dosing as high as 40x the recommended medical dosing, then tapering off before competition
do anabolic steroids incr muscle mass
yes
do anabolic steroids incr stenghth, power, or body comp
no
what is peliosis hepatitis
localized bleeding within the liver from long term anabolic steroid use
what are beta 2 androgenic factors and how to they help strength athletes
they help the responsiveness of androgenic receptors to the circulating levels of epinephrine and norepinephrine. they incr the responsiveness of the receptors which incr strength
examples of beta 2 androgenic receptors
clenbuterol, metaproptnernol, albuterol
what is the only beta 2 androgenic receptor that is shown to have any effect in increasing muscle power output
albuterol
what beta 2 androgenic receptor drug is most commonly used but does nothing
salbutamol
what does GH supplements do that is positive
incr in lean body mass (but no effect in strength or endurance)
what are the negatives of using GH supplements
swollen feet/ankles, joint pain, carpel tunnel syndrome, and development of diabetes
what causes acromegaly
too much GH
why doesn’t DHEA always cause an incr in testosteron
bc DHEA gets converted to testosterone only when we need the testosterone
do low or high doses of DHEA actually do something
high. low doses do nothing at all
