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Sports Nutrition > Exam Two > Flashcards

Exam Two Flashcards

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Sports Trivia flashcards
1
Q

How much protein can you burn as a fuel?

A

10 - 15% maximum of calories burned in a workout

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2
Q

What is the NCAA rule for protein?

A

Nothing provided can be more than 30% protein

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3
Q

What makes proteins different from carbs and lipids?

A

It contains about 16% nitrogen

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4
Q

How many amino acids are there and how many are essential?

A

There are 20 amino acids

Nine of them are essential

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5
Q

What does it mean for a amino acid to be essential?

A

Must be consumed

Body can not make it

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6
Q

What are complete proteins?

A

Proteins that contain all essential amino acids

Mostly animal proteins

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7
Q

What are incomplete proteins?

A

Proteins that only contain some amino acids

Mostly plant proteins

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8
Q

What is deamination?

A

Liver removes nitrogen from excess protein and excretes it in urine

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9
Q

What is transamination?

A

Removal of the nitrogen group from protein and replacing it with oxygen

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10
Q

What are the two amino acids that can be altered to enter the kreb cycle?

A

Glutamate - GI Tract and immune system

Alanine - - - Pyruvate - Liver

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11
Q

What happens in the urea cycle?

A

Urea is cleared by the kidneys

Costs 4 ATP

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12
Q

How many grams of protein are needed per day?

A
  1. 6 g of protein per kg for lifter

1. 0 g of protein per kg for runner

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13
Q

What conditions increase protein requirements?

A

Exercise
Low glycogen reserves
Low energy intake
Injury

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14
Q

What are the types of milk proteins?

A

Whey and Casein

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15
Q

What are the five types of proteins

A 
Whey - fast protein
Casein - slow protein
Egg
Soy - medium protein
Meat/Muscle - slower protein
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16
Q

What is the PDCAAS?

A

Protein Digestibility Corrected Amino Acid Score

Way to look at protein quality

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17
Q

What are fast proteins?

A

Get absorbed quickly

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18
Q

What molecule is only found after muscle breakdown?

A

Urinary 3-MH

Shows after multiple consistent days of working out

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19
Q

What is a monounsaturated fat?

A

Oleic acid

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20
Q

What are the polyunsaturated fatty acids?

A

Linoleic - omega 6
Linolenic - omega 3
Fish oils - omega 3
CLA - omega 3

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21
Q

What are the two essential PUFAs?

A

Linoleic

Linolenic

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22
Q

What are chylomicrons?

A

Where fat gets packaged into to, then goes to lymphs

23
Q

What is lacteal?

A

Vessels of lymph, where chylomicrons go

24
Q

What is the sequence fats must follow in order to be used as an energy source?

A 
Mobilization from adipose tissue
Circulation to a working muscle
Uptake by muscle
Activation of fatty acids
Transport into the mitochondria
Beta oxidation
Further oxidation into krebs cycle and ETS
25
Q

What is lipolysis catabolized by?

A

Hormone sensitive lipase

26
Q

What increases lipolysis?

A 
Catecholamines
Glucagon
Cortisol
Growth hormone
cAMP
27
Q

What carries fatty acids?

A

Albumin

28
Q

What is the cholesterol lowering diet?

A 
less than 10% saturated
10 - 15% monounsaturated
10% polyunsaturated
50 - 60% Carbs
up to 20% protein
29
Q

What are the training adaptations for lipids?

A 
Increased lipoprotein lipase
Increased insulin sensitivity
Decreased plasma free fatty acids
Increased TAG storage
Increased mitochondrial density
30
Q

What lowers low density lipoproteins?

A

Diet

31
Q

What raises high density lipoproteins?

A

Exercise

32
Q

What stimulates lipase activation?

A

Epinephrine
Norepinephrine
Glucagon
Growth hormone

33
Q

What are vitamins?

A

Organic substances that allow metabolism to work

34
Q

What are the water soluble vitamins?

A

Vitamin C and Bs

35
Q

What are the fat soluble vitamins?

A

Vitamins D, E, K, A

36
Q

What does vitamin C do?

A

Helps with soft tissue repair

37
Q

What vitamins help with red blood cell formation?

A

Vitamin B12 and folate

38
Q

What is a coenzyme?

A

Allows enzymes to work

39
Q

What vitamins work in protein transport?

A

Vitamin A and Vitamin D

40
Q

What coenzyme is needed for PDH to work?

A

Thamine

41
Q

What two things work together to move amino groups?

A

B6 and PLP

42
Q

What are antioxidants?

A

Prevent cells from oxidation

Vitamin E, C and beta-carotene

43
Q

How does free radical production relate to exercise?

A

Intense exercise increases free radical production 10 - 2- times

44
Q

How is vitamin D activated?

A

Starts as a precurssor in skin
Gains alcohol from liver
Activated in kidney

45
Q

What is the requirement for something to be a major mineral?

A

Needs more than 100 mg daily

Or over 5 g in the human body

46
Q

What are the major minerals?

A 
Calcium
Phosphorous
Magnesium
Sodium
Potassium
Chloride
Sulfur
47
Q

What roles do minerals play in the body?

A 
Energy metabolism
Bone/teeth mineralization
Cell excitability
Collagen formation
Antioxidants
Blood clotting
48
Q

What substances interfer with mineral absorption?

A

Phyates - grains
Oxalates - spinach
Soluble fiber - oats
Tanines - tea

49
Q

What do minerals do?

A

Serve as cofactors for metabolic enzymes

50
Q

At what percent are oxygen radicals produced?

A

1 - 2%

51
Q

What is the female athlete triad?

A

Disordered eating
Estradiol depression
Loss of bone mass

52
Q

What are the three main sites of osteoporosis fractures?

A

Wrist
Vertebrae
Hip

53
Q

What is athletes anemia?

A

Not true anemia

Blood plasma expansion

Sports Nutrition (3 decks)

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