Final Flashcards
Differences between protein and other macronutrients
Added Nitrogen to CHO
Made up of amino acids
Serve as a structural part of many tissues
Essential amino acids
Isoleucine (BCAA) Leucine (BCAA) Lysine Methionine Phenylalanine Threonine Tryptophan Valine Histidine
Examples of complete vs. incomplete protein and implications
Complete:
Eggs, fish and poultry, lean beef, milk
Incomplete:
Fruits,veggies
What is nitrogen balance
Nitrogen Balance = Nitrogen intake - Nitrogen loss
what does possitive and negative nitrogen balance indicate
Measurement that indicates either:
incorporation of AA’s into various structures (positive)
↑ oxidation of AA’s to supply fuel (negative)
RDA for protein & changes with varying exercise/sport group
Avg. Person - 0.8g/kg/d
Fitness Enthusiast - 1.0g/kg/d
Endurance Athlete - 1.2-1.4 g/kg/d
Power Athlete - 1.6-1.7
Excess protein intake amounts and implications
AA’s converted to CHO’s & fats (deamination) - yields kcals
AA’s converted to different AA’s (transamination)
N is converted to urea and excreted primarily as urine.
Factors affecting protein turnover
Exercise intensity
Exercise duration
Training state
Effect of various exercise protocols on protein storage and usage
Urea production is related to intensity of exercise
↑ leucine oxidation during high intensity (~80% VO2 max)
If calories are too high = ↑ body fat
Duration of exercise affects urea production
The purpose of antioxidants and how they work on oxygen free radicals
Antioxidants neutralize/prevent oxidative damage resulting from free radical formation.
Scavenge free radicals
Remove catalysts that accelerate oxidation
Repair damage resulting from oxidation
Bind free metal ions preventing them from reacting with reactive species
precursors to the bodies main antioxidants
Vit. E/ Vit. C/ β-carotene/ Vit. A
Vit. E/
RDA= 15mg; UL = 1000mg
leafy green
Vit. C/
DRI = 90 mg (male), 75mg (female)
citrus fruits
β-carotene/
No RDA but 6-10 mg/day is sufficient
ORANGE FRUITS AND VEG
Vit. A
700 RAE and 900 μg/day
Beef Liver.
fat soluble vitamins
A, D, E, and K
Possible interactions of vitamin E
Exacerbation, a sudden worsening, of autoimmune & immune diseases (asthma, allergies, diabetes, RA)
Possible interactions of Vitamin C with high iron
Kidney stones, Fe induced cardiac failure
Key points from supplemental readings cited above
“Innocent or unknowing ingestion of a prohibited substance is not a defence: the offence lies in the presence of the substance in the athlete’s body”
94 (14.8%) out of the 634 samples were found to contain prohormones,chemical precursors to hormone, that were not listed on the label.
The risk of contamination can be as large as 1 in 4
Healthy diets for long term lean tissue gain
10-15% protein Meats Dairy products Legumes Seeds Nuts
Ergogenic aids & nutrition status; main EA’s discussed in class
Blood doping EPO supplementation Sodium bicarbonate buffering Creatine monohydrate Caffeine (3-9 mg/kg/bw)
Main nutrients of oxygen carrying components in blood
iron, copper, Folate (folic acid - B9), Vitamin B12, Vitamin B6
Iron
adult males and for women over 50 is 8 milligrams per day. For women aged 19-50, the RDA is 18 milligrams per day to compensate for menstrual losses.
copper
900 µg/d
Meats, seafood, vegetables, whole grains, legumes, nuts, seeds, & eggs
µg
microgram
Folate (folic acid - B9)
DRI male & female 400µg/d
Legumes
Vitamin B12
DRI male & female 2.4µg/d
Muscle meats
Vitamin B6
DRI & nutritional sources “TBA”
Nutrients important in the body’s metabolic pathways.
Iron
Copper
Folate (Folic acid - B9)
B12
What are the four main nutrients related to bone health
Ca
Phosphorous
Magnesium
vitamin D
Ca
1000-1300 mg
Dairy products
Phosphorus
700mg/d both genders
meats
Magnesium
400mg/d 19-30 year old men 420mg/d men over 30 310mg/d 19-30 year old women 320mg/d women over 30 Whole grains
vitamin D
AI male & female 15μg
Fatty fish ; cod-liver oil are best sources
Bone structures affected by exercise and nutrition
cortical bone dense outer wall of bone supports 80% of the total weight trabecular bone soft/spongy bone on the inner part of the bone
Bone resorption & remodeling: phases, length, purpose
Resorption Lasts ~ 15 days to 3 weeks remodeling 90-100 days purpose to repair damaged structures and replace them with more healthy structures
Factors affecting peak bone mass & bone density loss
Nutritional status
Estrogen deficiency due to Late onset or early cessation of menstruation, Amenorrhea.
Physical Activity (high impact, resistance)
Stimulates osteoblasts
BMI
osteoporosis contributing factors
factors in osteoporosis likelihood Peak bone mass White, post menopausal women Secondary causes in men and perimenopausal women Hypogonadism Amenorrhea Age Estrogen deficiency Low weight & BMI Smoking History of prior fracture Family History
effects of osetoporosis
increased chance of fractures/breaks
avoidance of osetoporosis
do all of the things listed as treatments before you have the syndrome.
treatments of osteoporosis
Ca (1000-1500 mg/d) Vitamin D (400-1000 IU/d) Physical activity Weight bearing, resistance, balance HRT SERMs (selective Estrogen Receptor Modulators) Phytoestrogens Hip protectors Combinations
Female athlete triad and bone health
Intense Training + weight loss leading to: Disordered eating behaviors then leads to Amenorrhea
also includes disturbed functioning of hypothalamus, pituitary gland due to excessive exercise
What type of exercise has the most positive effect on bone density, specific levels of intensity?
weight bearing
4.5x body weight or more
Name 3 factors that affect calcium absorption and bioavailability. Tell if they have a positive or negative effect.
Acidic environment in intestines improves bioavailability adequate Vit. D levels improves bioavailability High dietary sodium decreases bioavailability High animal protein intake decreases bioavailability
Describe the mechanisms proposed for the ergogenic effect of EPO
Erythropoietin (EPO)
Synthetic version of a hormone produced by the kidneys that stimulates the production of Erythrocytes, Red blood cells.
May ↑ RBC number 12%
Unconventional or non-medical administration may create a 66% increase
This is dangerous
Describe the mechanisms proposed for the ergogenic effect of caffeine.
Caffeine acts as an adenosine antagonist
adenosine
↓ Neuronal excitability & synapse transmission
↓ Release of brain excitatory neurotransmitters
Inhibits Dopamine (DA) actions
Reduces DA synthesis
Caffeine might also ↑ serotonin (which causes behavioral suppression)
the levels at which caffine is most effective
3-9 mg/kg BW
two potential problems with use of caffine during performance
Headache
Tremors (muscle twitching)
Anxiety
Insomnia
how are nitrogen levels measured
Blood urea nitrogen can be used in estimating nitrogen balance, as can the urea concentration in urine.
