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1
Q

anemia

A

more severe than iron deficiency

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2
Q

iron deficiency

A
  • amount of iron absorbed in SI not enough to meet demand
  • constant demand for RBC
  • transport issue
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3
Q

Iron deficiency anemia

A

impairment to hemoglobin synthesis

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4
Q

symptoms of iron in the female athlete

A
  • fatigue
  • brain fog
  • anxiety
  • muscle weakness
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5
Q

Iron deficiency ____ VO2 max

A
  • decreases
  • because not enough hemoglobin
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6
Q

low iron ____ muscle tissue oxidation capacity

A
  • decreases
  • compromises reactions in Krebs and ATP in ETC because decreased ability to carry electrons
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7
Q

low iron _____ O2 transportation

A
  • decreases
  • effects bodies ability to resynthesize phosphocreatine and recover
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8
Q

low iron ______ speed of athlete

A
  • decreases
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9
Q

overall impact of low iron

A

lowers kreb activity > lowers NADH > lowers mito atp formation > increase reliance on glycolysis, lactate formation > less ATP

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10
Q

____ ATP total

A

38

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11
Q

iron absorption

A
  • based on ability to get into enterocyte and into B
  • iron has to be in specific form
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12
Q

2 states of iron

A
  • Fe2+ (ferrous iron)
    Fe3+ (ferric iron)
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13
Q

what iron form is able to be absorbed

A

Fe2+ ferrous iron

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14
Q

DMT1

A
  • transporter
  • best with Fe2+
  • 2
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15
Q

how is Fe3+ converted

A

with vitamin C

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16
Q

mechanisms of iron loss

A
  • insufficient iron intake
  • sweating
  • GI bleeding
  • menstrual B loss
  • net plasma dilution
  • hemolysis (heel strike)
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17
Q

hemolysis

A
  • destruction of RBC
  • induced by chronic mechanical trauma
  • high impact repetitive foot striking, associated with running
  • hemoglobin escapes from raptured membrane of a RBC
  • iron stored via ferritin or recycled
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18
Q

interleukin 6 (IL-6)

A
  • energy sensor
  • duration has the biggest influence on how much is released
  • increase in response to decreased intramuscular glycogen content esp with extended duration
  • cytokine (produced and released from muscle by contracting sm)
  • pro-inflammatory
    glycogen depletion > IL-6 > release FA > energy
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19
Q

hepcidin

A
  • decreases how much Fe absorbed from the diet
  • peaks 3hrs after exercise
  • synthesized and released by liver
  • master regulator of systemic iron homeostasis
  • degrades sensor (ferroprotin) on cell where iron stored > traps Fe in cell > not released to body
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20
Q

where is Fe stored

A
  • in macrophages in the spleen, liver, and bone marrow
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21
Q

where is Fe absorbed

A

enterocyte

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22
Q

Fe deficiency and sport team athletes article

A
  • sig decrease in Fe tatus over 11 wk training w/o Fe supplement
  • w/ Fe supplement, increase % of strength
  • changes in HgB sig associated with changes in strength (needed for recovery between bouts of intense exercise)
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23
Q

oral iron supplement

A
  • increases circulating hepcidin
  • if >80mg, triggers hepcidin increase and decrease of Fe absorption
  • take lower less often (40-80mg)
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24
Q

most effective time for Fe

A
  • AM more Fe absorption
  • more effectively incorporated into RBC
  • because hepcidin increase later in day
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25
how to fight anemia
- meat, fish, poultry factor - combo of plant-based foods with vC
26
what competes with iron binding
- tea - red wine - calcium
27
trail mix and iron
- lots of calories - plant based iron from dark chocolate, raisins, and nuts - dried fruit for carbs and vit c - healthy fats, micronutrients, salt
28
problem with body armor
doesn't have enough sodium
29
factors that influence fluid needs
- mode, intensity, duration - total fluid loss - heat, humidity - clothing - heat acclimatization - individual sweat rate - dietary composition
30
total fluid loss
sweat rate of given exercise intensity x total duration of acivity
31
part of the brain that is thermostat for temperature regulation
hypothalamus
32
muscle vs fat water concentrations
- muscle = 70% water - fat = 10-20% water - water released during exercise
33
1g glycogen = ____ g water
3
34
cardiac output
- HR x SV - flow of oxygen and glucose to the muscle - dissipates heat - increased by rise in HR or SV - less C output because less water in B = higher HR to meet demands of body
35
body fluid compartments
- intracellular - interstitial fluid - plasma
36
when is there less water in plasma
during dehydration
37
B flow during exercise
- BVs give muscles and skin fluid - less PV causes competition for water between muscle and skin
38
most common way of losing water
breathing
39
insensible perspiration
loss of water constantly - has an environmental component
40
2 important roles of B flow during exercise
- deliver O2 and glucose to the working muscle during exercise - maintain elevations in core temperature to dissipate heat
41
how soon into exercise do you see an effect of fluid intake on core temp
45 minutes
42
evaporative cooling
- heat transferred from the core to the skin - water is converted to gas and heat is dissipated - cools B - in humidity heat dissipation impaired - evaporation cools
43
decreased PV ____ cooling capacity
decreased
44
If lower PV
- less sweat capacity - decreased ability to offload heat - increase CV stress by increases HR and decrease SV
45
hypovolemia
- reduced PV - plasma lost to sweat - increase HR - decreases cardiac output and VO2 max
46
dehydration effects
- perception of effort - GI distress - slowing of gastric emptying
47
CV drift
- 2-3% decrease in body weight -increase in body temp and HR even though exercise intensity does not change - lowing PV and SV - increasing HR to compensate for decreased PV - result of a loss of BV - heart pumps faster to maintain cardiac output
48
lower PV at muscle level
lower O2 delivery and waste removal - impacts performance negatively
49
how to calculate sweat rate
- individualized - weigh yourself before and after exercise - 2.2 lbs (1 kg) = 1 liter of body fluid - consume 1-1.5 L of fluid for every 2.2 lb lost during exercise - consume more because urine loss to protect sodium in B
50
osmosis
salt follows water
51
SGLT1
- 2 Na bind - increase glucose affinity - lumen to enterocyte - water co-transported - move into B
52
osmolality
- solute-particle density - normal in SI = 270-290mosmol/kg
53
hypertonic solution
- >290mOsmol/kg - water moves from B into SI - causes diarrhea
54
hypotonic
< 270 - water moves from SI to B - not less than 200 - when dehydrated - wanted
55
glucose and hydration
- 6-8% promotes hydration - 2-4% easiest on gut divide CHO g/fluid volume (mL) * 100
56
sodium and hydration
- primary thing to replenish - during exercise 150 mg/8 oz - minimum 300 mg/16 oz - multiply mmol by 23
57
potassium in hydration
- dilute in sweat - potatoes have the most out of every food\ 60-75 mg/8 oz
58
milk ___ hydration
increases - holds on to fluid - 250-350 mg sodium
59
how early should you hydrate
24-48 hrs before
60
T/F low test and est will affect bone health
t
61
female athlete triad of disorders
- disordered eating - amenorrhea - osteoporosis
62
red-s
- energy deficiency is underlying cause of triad - encompasses additional health concerns
63
energy availability
- athlete's ability to consume an adequate amount of daily micro and macro -enough calories to cover a. physiological processes b. EEE c. micro and macro
64
LEA
inability to consume enough calories to support health and EEE - < 30 kcal/kg of FFM/day - when see menstrual irregularities
65
____ period of peak bone development
adelescence
66
side affects of LEA
- poor BMD - recurrent stress fractures - time away from sport
67
what happens if no menstration
not enough estrogen in body > poor bone health > more bone breakdown than synthesis
68
is there an association between greater body dissatisfaction and lea
yes
69
confusion about best practice for sport
- lack of sport nutrition knowledge - access to nutrition education resources - inconstant communication RE: sport nutrition
70
carb intake
- constantly low - more difficult to meet daily energy needs - choice of carb can affect energy density of diet
71
lea and menstrual disturbance
- if below 30 kcal/kg or FFM/d - causes the body to shunt energy away from processes not required for survival - mostly seen in luteal phase
72
t/f irregularities can be asymptomatic and still effect bone health
t
73
secondary amenorrhea
- FHA - 2 months absence of menstruation in women who have started menstruating - est deficiency - most severe impact on skeletal health
74
primary amenorrhea
- delayed menarche - failure to achieve menses by age 15
75
oligomenorrhea
constant irregularities of the menstrual cycle
76
endocrine disruption and energy availability
- lowers t3, leptin (full), IGF1 (bone building), and insulin (lowers B glucose storage) because low REE - increases GH (stim energy availability), ghrelin (hunger hormone), cortisol (energy available) - overall wants you to take in more calories
77
how lea leads to lower estrogen and testosterone
- HPO axis - GnRH stims pituitary to release FSH and LH (stim release of estrogen and testosterone) - in lea (hypo releases less GnRH > FSH and LH not released > not stim est and test)
78
GH in lea
promotes mobilization of FA to provide energy source
79
osteoclasts
breaks down old bone
80
osteoblasts
bone builders
81
_____ governs bone remodeling
estrogen
82
creatine monohydrate
- increase creatine in muscle cell > increase rate of ATP resynthesis > greater volume of work
83
creatine in animal meat
16 oz = 1-2g - use 1-2g/day - have to supplement to increase
84
ability of skeletal muscle to store creatine
- finite - limit of 140-160mmol/kg
85
baseline creatine of meat eaters
120 mmol/kg
86
baseline of vegetarian creatine
90-110 - see larger effects if increase
87
creatine supplement protocol
- 20g/day (5g 4x a day) for 5 days to increase muscle creatine by 20% - 2g to sustain
88
option 1 for creatine
0.3g/kg/day for 5-7 days in divided doses 3-5g/d maintenance
89
option 2 creatine
- slower - 3g/day
90
carnosine
- made up of l-histidine and b-alanine - muscle buffer, delays onset of fatigue because it buffers hydrogen ions
91
rate-limited part of carnosine
b-alanineb
92
b-alanine
- from meat products - work harder for longer
93
supplement protocol for b-alanine
- 16oz turkey (still has to be broken down) - 4-6wks 3-8g/d > 60-80% increase carnosine - 4 wks of 4-6g/d > 40-60% increase carnosine a. 1.2 g/d maintenance
94
caffeine
- peak concentration in B between 45-60 minutes - chewing gum increase rate of absorption but peak same - genetic aspect (CYP1A2) - adenosine receptor antagonist - 2-4mg/kg body weight

sports nutrition (3 decks)

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