Exercise Nutrition

Question 1

What is a nutrient?

Answer 1

Chemical compound necessary to sustain life

Question 2

What are the six categories of nutrients?

Answer 2

Water
Carbohydrates
Fats
Proteins
Vitamins
Minerals

Question 3

What is the most important nutrient to consume prior to, during and after exercise?

Answer 3

Water

Question 4

What is dehydration?

Answer 4

Causes hyperthermia
1% decrease in body weight
2-3% decrease can decrease performance by 30%

Question 5

Most water comes from what?

Answer 5

Fluid intake but can also come from solid food and metabolism

Question 6

Water loss occurs from what?

Answer 6

Evaporation of sweat and respiration

Question 7

What is the rate of gastric emptying?

Answer 7

600-1200 ml/ hour and it increases with exercise

Question 8

What are hydration influences?

Answer 8

Aids gastric emptying

Cool Fluids may empty faster

Question 9

What happens when water absorption is increased?

Answer 9

A low sodium addition to water can aid in waster absorption and water retention and stimulates thirst

Question 10

Why is there support for energy drinks?

Answer 10

Because of increased fatty acid metabolism and glycogen sparing, which increased aerobic endurance
Increased arousal and reaction time

Question 11

Is there support energy expenditure with energy drinks?

Answer 11

Some support but the effects are small

Question 12

What is glycerol?

Answer 12

It is used to enhance hydration status of the body (controversial)
0.5-1.0g glycerol/kg of water to maintain body water

Question 13

How does glycerol work?

Answer 13

Establishes an osmotic gradient in blood and tissues that enhances water uptake from the gut into the blood then from blood into cells

Question 14

What is osmosis?

Answer 14

Passage of a solvent from a less concentrated to a more concentrated solution across a semi-permeable membrane

Question 15

What is water intoxication (hypoantremia)?

Answer 15

Consuming high volumes of water coupled with excess sodium loss in sweat resulting in a dilution of blood sodium content.

• Most likely in ultra-endurance events
• Fluid accumulates in the brain

Question 16

How do you avoid hypoantremia?

Answer 16

Control volumes of water and use some electrolytes during rehydration

Question 17

What are the different forms of carbohydrates and what are all of them broken down into?
What do muscles mostly use?**

Answer 17

*Monosaccharides (glucose**)*
Di saccharides (sucrose)
Polysaccharides (glycogen)

Question 18

What is Glycemic index?

Answer 18

Indicates how high blood glucose is elevated over a 2 hour period following ingestion
Based on glucose

Question 19

What does GI tell us?

Answer 19

How high your blood glucose goes

It is important to consider how long the elevation lasts

Question 20

What is glycemic load?

Answer 20

It determines the overall effect on your blood glucose rise when you eat food.

Question 21

What do you need to know to determine GL?

Answer 21

GL(g) = (GI/100) x net or available CHO
1) how much cho is in each food item
2) The GI of each
The higher the GL the greater the blood glucose response

Question 22

What is carbohydrate loading?

Answer 22

Improve performance by increasing skeletal muscle glycogen concentrations above normal levels

Most effective in events lasting longer than 60 min, shorter intermittent events or events repeated several time in a day

Question 23

What are the benefits of carb-loading?

Answer 23

Double muscle glycogen
Requires more hydration
Most beneficial when used in conjunction with a taper
Modest weight gain

Question 24

What are the four procedures of carb-loading?

Answer 24

Page 102 of text

Question 25

What is fast carb-loading?

Answer 25

1) Brief bout of very high intensity exercise 2) Followed by high CHO diet for 24 hrs 3) Results in 82% increase in muscle glycogen

Question 26

Nutrition considerations for pre-event

Answer 26

1) timing ( light 1-2hrrs, heavy 3-4hrs) 2) Consume low to mod GI 3) 3-5g of CHO/kg of BW 4) Limit fat and protein (slow digestion) 5) Stay hydrated 6) Consume some low glycemic CHO one hour before

Question 27

Consideration of fat and protein intake pre-event

Answer 27

1) they slow digestion 2) Some are recommended especially for long endurance events - Some glycogen sparing can occur due to fat metabolism - Proteins can be used for energy metabolism

Question 28

Consideration for nutrition during events less than 1 hour | and 1-3hrs and events greater than 3 hours

Answer 28

-250ml of cool water every 15-20 min -water with 4-8% CHO and small amounts of sodium 1L/hour (250ml/15min) -Drink every 15-30 min, CHO 4-8% concentration sodium can be higher

Question 29

Nutrition after events

Answer 29

Re-hydration and restoration of CHO Best to consume CHO immediately after the event Initially high GI and then mod GI foods

Question 30

What is protein content in diet?

Answer 30

15% supplies athletes with ~1.5g/kg/d 30% greater than 1.5g/kg/d 20% recommended in adolescents

Question 31

Are protein supplements beneficial?

Answer 31

``` for athletes that are: not eating right strict vegetarians require several hours of training/day using steroid ```

Question 32

Is consuming protein before during or after an event beneficial?

Answer 32

Low protein before long endurance can be helpful Shorter endurance no effect Low-mod amounts after can aid in repair and gylcogen recovery

Question 33

Is consuming protein before, during or after an strength event beneficial?

Answer 33

``` Shown to improve: protein synthesis reduce muscle damage stimulate anabolic steroids improve glycogen recovery ```

Question 34

Fat nutrition

Answer 34

Some fat before event is used in recovery | nothing suggests that dietary fat helps in metabolic function