Brainscape's Knowledge GenomeTM

Browse over 1 million classes created by top students, professors, publishers, and experts.


See full index

KIN 428 > Hydration recap & micronutrients > Flashcards

Hydration recap & micronutrients Flashcards

1
Q

Are antioxidants recommended before training?

A

nope, doesn’t help

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
2
Q

Does dehydration of 3-5% BW degrade either anaerobic performance or muscular strength?

A

No - more an issue for endurance
(could probably give bigger buffer for fluid during exercise)

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
3
Q

Do coffee, tea, or alcohol count as fluids?

A

yep

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
4
Q

What is the issue with alcohol consumption and recovery?

A

Misuse of alcohol in any regard is not ideal - doesn’t lead to a good recovery - and may throw off training as well (many factors)

Can interfere with athletic goals in many ways.

It does decrease muscle glycogen synthesis
Reduced cognitive function day after
Interferes with sleep quality
Reduces protein synthesis
Reduces upper body power
Contributes to Calories - caloric load that a weight sensitive athlete may not want

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
5
Q

If not enough evidence to support creation of recommended dietary allowance (RDA) from estimated average requirement (EAR), what is created?

A

AI is created - adequate intake

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
6
Q

What is EAR?

A

estimated average requirement: median daily intake value that is estimated to meet the requirement of half the healthy individuals in a life-stage and gender group.
EAR is used to calculate RDA

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
7
Q

What is RDA?

A

recommended dietary allowance:
avg. daily dietary intake level that is sufficient to meet the nutrient requirement of nearly all (97-98%) healthy individuals in a particular life-stage and gender group.
RDA - goal for usual intake by an individual.

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
8
Q

What is AI?

A

Adequate intake: when not enough evidence for RDA, AI is derived instead. It is the recommended average daily nutrient intake level based on observed or experimentally determined approximations or estimates of nutrient intake by a group of apparently healthy people who are assumed to be maintaining an adequate nutritional state.

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
9
Q

What is the UL?

A

UL: highest avg. daily nutrient intake level likely to pose no risk of adverse health effects to almost all individuals in a given life-stage and gender group.
As intake above UL increases, potential for adverse effects increases.

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
10
Q

What micronutrient is recommended for women of childbearing age?

A

folic acid

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
11
Q

What population should increase their intake of Vitamin B12?

A

50yrs+

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
12
Q

What micronutrient is recommended for smokers?

A

Vitamin C is increased to 35mg/day for smokers

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
13
Q

What micronutrient is recommended for additional intake during age of menstruation?

A

age of menstruation

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
14
Q

What micronutrient is recommended for additional intake for athletes engaging in regular intense exercise?

A

iron

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
15
Q

Vegetarians require what increase in micronutrients?

A

iron - 1.8x higher (lower bioavailability of iron from vegetarian diet)
zinc - 50% higher

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
16
Q

RDA for protein?

A

0.8g/kg BW

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
17
Q

What is the recommendation for fibre intake?

A

recommendation is 14g/1000kcal

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
18
Q

Athletes are at particular risk for what due to micronutrient deficiencies?

What micronutrients are the most frequent offenders?

A

restricting intake, extreme weight loss, eliminating one or more food groups from diet, or poor diet in general

most frequently, deficiencies in iron, vitamin D, calcium, and some antioxidants

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
19
Q

When are single nutrient supplements recommended?

A

only for clinically defined medical reason

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
20
Q

Do micronutrients provide energy?
What do they do?

A

No - no calories
- but they help you to use calories to produce energy
- need vitamins and minerals to produce the energy

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
21
Q

What are the functions of iron?

A

involved in energy metabolism, oxygen transport, cognitive function, enzymes and immunity

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
22
Q

2/3 of the body’s iron is found where?
Where are smaller amounts of iron found?

A

in hemoglobin in circulating erythrocytes
smaller amounts found in ferritin and myoglobin

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
23
Q

Does the body produce its own source of iron?

A

No, so it relies on absorbing iron we consume as part of our diet or supplements

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
24
Q

What are the recommended daily intakes of iron for males and females?

A

male - 8mg per day
female - 18 mg per day

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
25
Q

Who is in need for increased iron?

A

females, endurance athletes, vegetarians, blood donors

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
26
Q

What is sports anemia?

A

increase in body plasma, dilutes hemoglobin (not found to affect performance)

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
27
Q

What is the danger for iron deficiency in athletes?

A

impaired muscle function and limited work capacity

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
28
Q

Why does iron deficiency progress in sevevity?

A

due to a negative iron balance

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
29
Q

When does Iron deficiency non-anemia (IDNA) occur?

A

when ferritin stores are depleted without significant impact on hemoglobin concentrations

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
30
Q

What is the most severe stage of iron deficiency?

A

Iron deficiency anemia (IDA) - presents when both iron stores and hemoglobin are depleted

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
31
Q

Why is iron deficiency hard to identify?

A

the symptoms are common to many other issues
with impaired performance, people may believe that they need to train harder and that may detriment an athlete

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
32
Q

roles of iron:

A

transport and delivery of oxygen
energy production in mitochondria
cognitive function
immune function

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
33
Q

What are ferrous salts?

A

Iron salts that are bound to something
~100mg elemental Fe in them
Takes time to restore

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
34
Q

What are the situations for use of iron supplements?

A

low serum ferritin, vegan diets (1.8x RDA), low kcal intake, increased requirements, increased losses, poor absorption

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
35
Q

What is required to confirm low values of ferritin, serum iron, total iron binding capacity (TIBC), hemoglobin)

A

need bloodwork to be diagnosed by physician

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
36
Q

What are the methods of prevention and treatment of iron deficiency?

A

dietary iron
iron supplement
iron injection - consult sports physician

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
37
Q

What are inhibitors of non-heme iron absorption?

A

phytates from whole-grain cereals, legumes, nuts/seeds

polyphenols/phenotic compounds found in teas, coffee, red wine and chocolate

calcium - found in dairy products

other minerals - Zn and Mn compete for intestinal absorption

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
38
Q

What are promoters of non-heme absorption

A

Vitamin C: aim for 50+mg. found in citrus fruit

carotenoids: found in pumpkin, carrots, grapefruit, and apricots

fermented foods: reduces presence of phytates

cooking your food: reduced phytates present

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
39
Q

Vitamin D serves as a modulator for as many as 2000 genes involved in what functions?

A

calcium & phosphorus regulation
bone metabolism
skeletal muscle function
immune modulation
insulin & blood pressure regulation

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
40
Q

How is vitamin D turned into the active form that is used as a marker of vitamin D status?

A

Cholecalciferol D3 (endogenous) when exposed to UVB light produces the active form of vitamin D3 that is metabolized in liver (1,25(OH)2D; calcitrol), and is what we use as marker of vitamin D status.

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
41
Q

What makes someone more at risk for deficiency in vitamin D?

A

At risk if you have dark skin, live in the north (less exposure to sun), training predominantly indoors

42
Q

What is the AI for Vitamin D?

A

1-70yrs: 600 IU/day
>70yrs: 800 IU/day

43
Q

What is the UL for Vitamin D?

A

4,000 IU/day

44
Q

What are the WHO recommendations for Vitamin D?

A

1000-1500 IU/day

45
Q

What are the sources of Vitamin D?

A

sun exposure
limited in food (fortified foods, salmon, mushrooms)

46
Q

A fair skinned individual sunbathing in suit for <30minutes produces how much Vitamin D?

A

10-20,000 IU (depending on season)

47
Q

What % of athletes are found to have a vitamin D inadequacy?
When is risk higher?

A

56%

risk increased with winter months, indoor training, living >35th parallel

48
Q

Is performance increased with supplementation for vitamin D deficient athletes?

A

yes
-impact on bone health/strength
-impact on muscle function

49
Q

Why is frequency vitamin D screening recommended?

A

due to possible relation to increased injury

50
Q

What is the importance of calcium?

A

growth/maintenance/repair of bone tissue, maintenance of blood calcium levels, regulation of muscle contraction, nerve conduction, normal blood clotting

51
Q

What is the AI for calcium?

A

1300mg/day (9-18yrs)
1000mg/day (19-50yrs)

52
Q

Where is calcium used?

A

99% for bones and teeth
1% for metabolic functions

53
Q

Why are athletes at risk for sub-optimal intakes of calcium?

A

inadequate kcal, inadequate dairy, and dairy alternatives
low energy availability (LEA)
malabsorption from bowel
dietary intolerances

54
Q

What supports healthy calcium levels?

A

adequate hormonal status, energy availability, management of GI absorption syndromes, weight bearing exercise

55
Q

How do weight bearing activities impact calcium?

A

there is constant turnover of blood calcium in the body

weight bearing activities promote deposition of calcium in bone

56
Q

What is the role of antioxidants?

A

protecting cell membranes from oxidative damage possibly due to chronic training

57
Q

Does endogenous antioxidant system become more developed with training?

A

Yes, well-trained athlete may have a more developed endogenous antioxidant system than a less active individual and may not benefit from supplementation

may even cause negative effects

58
Q

Why is it not recommended to consume antioxidants prior to exercise?

A

negatively affects training adaptation
doesn’t allow you to develop endogenous antioxidants

59
Q

Vegetarian diet may result in increases in what?

A

fibre, antioxidants, phytochemicals, veggies, and plant based proteins

60
Q

What are the differences between:
vegan
ovovegetarian
lactovegetarian
lacto-oco (ovolacto)
semivegetarian
pescovegetarian

A

vegan: no animal products at all (may avoid honey)
ovovegetarian: includes eggs
lactovegetarian: includes dairy
lacto-oco (ovolacto): includes eggs and dairy
semivegetarian: no beef or pork
pescovegetarian: eats fish (no poultry or beef)

61
Q

Are vegetarian diets suitable for high performance athletes?
Which macro & micro nutrients would be a concern?
What macronutrient could be consumed in larger quantities?

A

can be - have to do it properly

macro and micro nutrient additional requirements depends on diet

could add more proteins and fats

62
Q

What are possible nutrition concerns for vegetarian (and like) diets?

A

adequate kcal

possibility of hiding an eating disorder, disordered eating, restrictive eating

adequate protein, quality of protein, EAAs, and complementary amino acids

perhaps 10% increase in protein needs >1.2-2.0g/kg BW/day

fat/omega-3, B12, riboflavin (vitamin B12), D, Ca, Fe, Zn

Phytate inhibitors in breads, seeds, etc.

lower creatine content = lower creatine stores?

63
Q

What are the B Vitamins?

What are they involved with?

A

Thiamin
riboflavin
niacin
B6
B12
pantothenic acid
biotin
folate

involved with energy production

64
Q

What are vitamin B’s major functions related to exercise?

A

energy production
synthesis and repair of cells

65
Q

How are vitamin B needs usually met?

A

with higher kcal intake because they are found in a lot of foods

66
Q

Can you get vitamin B12 from non-meat sources?
What is the function of B12?

A

No - meat sources only

B12 is needed for making hemoglobin and health red blood cells. Helps maintain a healthy nervous system.

67
Q

What is the function of folic acid?
What are its food sources?

A

Needed for making certain proteins and genetic materials for the cell. Keeps blood cells healthy. Increased need before & during pregnancy to prevent some birth defects. May reduce the risk of heart disease.

spinach, kale, parsley, leafy green veggies, fruits, organ meats, legumes, fortified cereals, whole grains, yeast

68
Q

What are the functions of biotin?

What are its food sources?

A

Functions as a coenzyme in the metabolism of CHO, fats, and protein

Food sources include meats, legumes, milk, egg yolks, whole grains, most vegetables

69
Q

There is more on B vitamins and their food sources

A
70
Q

What is the focus for B vitamins for vegetarians? Why?

A

Vitamin B12
deficiency may be noted with strict vegetarians and vegans due to avoidance of ALL animal products (active B12 is exclusively found in animal products)

RDA: adults require 2.4 micrograms/day

71
Q

What is the B12 RDA?

A

adults require 2.4 µg/day

72
Q

What is the solution for vegans in terms of B12?

A

focus on fortified foods (cereals, soy products, nutritional yeast)

monitor blood values

may require a vitamin B12 supplement

73
Q

What is the function of zinc?

A

growth, building and repair of muscle tissue, energy production, immune status
required for activity of >300 enzymes

74
Q

What % of the world’s population is at risk for zinc deficiency?

A

25% of world’s population

75
Q

What is the RDA for zinc for males and females (19-50yrs)?

A

males: 11mg
females: 8mg

76
Q

Why might zinc requirements be higher for vegans?

A

50% for vegans because of decreased bioavailability from non-animal sources

77
Q

Is zinc a potential ergogenic aid?

A

more research is needed

78
Q

Who is at increased risk for inadequate intake of zinc?

A

female athletes and young athletes

79
Q

What causes increased losses of zinc?

A

sweat and urine losses
low calorie intake

80
Q

What are the important roles of magnesium?

A

cellular metabolism, regulates membrane stability, and neuromuscular/cardiovascular/immune/hormonal functions

81
Q

Will magnesium deficiency impair endurance performance?

A

yes

82
Q

What events/sports are often influenced by inadequate intake of magnesium?

A

Inadequate intake in weight-class or body conscious sports

83
Q

What is the RDA for magnesium for males and females (19-50)?

A

males: 400-420 mg/d
females: 310-320 mg/day

84
Q

magnesium and what are friends?

A

calcium

85
Q

What are the major food sources of magnesium?

A

milk, yogurt, dried beans, nuts, whole grains, fruit & veggies

86
Q

What are heme vs. non-heme sources of iron?

A

heme = animal source

non-heme = plant source

87
Q

What should be consumed in order to meet EAA requirements?

A

complementary proteins

88
Q

What should be consumed together in a vegetarian diet to meet complementary protein needs?

A

dairy + grains
dairy + legumes (beans)
grains + legumes (counting PB and sandwich)

89
Q

There is no separate recommendation required for protein for what vegetarian group?

A

lacto-oco vegetarians

90
Q

Why might there be a concern with total energy intake for vegetarians?

A

due to increased fibre intake (increasing satiety, decreased transit time, increased feeling of fullness)

vegetarian diets focus on many low cal food choices: vegetables, pulses, fruits, high fibre grains

at risk for LEA

91
Q

What is the solution to the concern of total energy intake for vegetarians?

A

education - critical for adolescent vegetarian athletes and athletes with high energy requirements

encourage consumption of kcal dense foods: nut/seeds, nut butter, dried fruits, 100% juices, honey, jam, soy milk, soy cheese, soy yogurt

92
Q

What are the protein recovery goals for vegetarian athletes?

A

20-25g high quality post workout; fast protein if possible

93
Q

What are micronutrients of concern for a vegetarian athlete due to lower protein intake?

A

iron, vitamin B12

94
Q

How often should blood parameters be measured for vegetarian athletes?

A

every 3-6 months
(serum ferritin, serum iron, TIBC, hemoglobin, hematocrit

95
Q

What is foot strike anemia?

A

breaking down of red blood cells in blood vessels due to training - most common in endurance runners

96
Q

Why are athletes already at a greater risk of deficiency and potential for increased requirements?

A

increased RBC production with training, altitude training, increased breakdown with food strike, GI bleeding, increased losses (sweat, menstruation)

97
Q

Why do vegetarian athletes have the potential for decreased iron intake?

A

low iron food sources consumed (esp. strict vegan athletes)
overall kcal restriction
increased intake of iron inhibitors; phytates, polyphenols, calcium/dairy (if consumed)

98
Q

What are some vegetarian sources of protein?

A

cooked oatmeal, quinoa, brown rice, legumes, soy milk, tofu, nuts, soybeans, cooked veggies, peanut/almond butter

99
Q

With proper planning, can athletes achieve all their nutritional needs via a vegetarian or vegan diet?

A

yes

100
Q

Do vitamins and mineral supplements improve performance?

A

Does not improve performance unless reversing a pre-existing deficiency

KIN 428 (12 decks)

Brainscape helps you reach your goals faster, through stronger study habits.
© 2024 Bold Learning Solutions. Terms and Conditions