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KIN 428 > Hydration recap & micronutrients > Flashcards

Hydration recap & micronutrients Flashcards

1
Q

Are antioxidants recommended before training?

A

nope, doesn’t help

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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)

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3
Q

Do coffee, tea, or alcohol count as fluids?

A

yep

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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

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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

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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

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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.

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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.

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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.

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10
Q

What micronutrient is recommended for women of childbearing age?

A

folic acid

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11
Q

What population should increase their intake of Vitamin B12?

A

50yrs+

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12
Q

What micronutrient is recommended for smokers?

A

Vitamin C is increased to 35mg/day for smokers

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13
Q

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

A

age of menstruation

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14
Q

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

A

iron

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15
Q

Vegetarians require what increase in micronutrients?

A

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

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16
Q

RDA for protein?

A

0.8g/kg BW

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17
Q

What is the recommendation for fibre intake?

A

recommendation is 14g/1000kcal

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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

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19
Q

When are single nutrient supplements recommended?

A

only for clinically defined medical reason

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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

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21
Q

What are the functions of iron?

A

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

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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

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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

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24
Q

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

A

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

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25
Who is in need for increased iron?
females, endurance athletes, vegetarians, blood donors
26
What is sports anemia?
increase in body plasma, dilutes hemoglobin (not found to affect performance)
27
What is the danger for iron deficiency in athletes?
impaired muscle function and limited work capacity
28
Why does iron deficiency progress in sevevity?
due to a negative iron balance
29
When does Iron deficiency non-anemia (IDNA) occur?
when ferritin stores are depleted without significant impact on hemoglobin concentrations
30
What is the most severe stage of iron deficiency?
Iron deficiency anemia (IDA) - presents when both iron stores and hemoglobin are depleted
31
Why is iron deficiency hard to identify?
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
32
roles of iron:
transport and delivery of oxygen energy production in mitochondria cognitive function immune function
33
What are ferrous salts?
Iron salts that are bound to something ~100mg elemental Fe in them Takes time to restore
34
What are the situations for use of iron supplements?
low serum ferritin, vegan diets (1.8x RDA), low kcal intake, increased requirements, increased losses, poor absorption
35
What is required to confirm low values of ferritin, serum iron, total iron binding capacity (TIBC), hemoglobin)
need bloodwork to be diagnosed by physician
36
What are the methods of prevention and treatment of iron deficiency?
dietary iron iron supplement iron injection - consult sports physician
37
What are inhibitors of non-heme iron absorption?
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
38
What are promoters of non-heme absorption
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
39
Vitamin D serves as a modulator for as many as 2000 genes involved in what functions?
calcium & phosphorus regulation bone metabolism skeletal muscle function immune modulation insulin & blood pressure regulation
40
How is vitamin D turned into the active form that is used as a marker of vitamin D status?
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.
41
What makes someone more at risk for deficiency in vitamin D?
At risk if you have dark skin, live in the north (less exposure to sun), training predominantly indoors
42
What is the AI for Vitamin D?
1-70yrs: 600 IU/day >70yrs: 800 IU/day
43
What is the UL for Vitamin D?
4,000 IU/day
44
What are the WHO recommendations for Vitamin D?
1000-1500 IU/day
45
What are the sources of Vitamin D?
sun exposure limited in food (fortified foods, salmon, mushrooms)
46
A fair skinned individual sunbathing in suit for <30minutes produces how much Vitamin D?
10-20,000 IU (depending on season)
47
What % of athletes are found to have a vitamin D inadequacy? When is risk higher?
56% risk increased with winter months, indoor training, living >35th parallel
48
Is performance increased with supplementation for vitamin D deficient athletes?
yes -impact on bone health/strength -impact on muscle function
49
Why is frequency vitamin D screening recommended?
due to possible relation to increased injury
50
What is the importance of calcium?
growth/maintenance/repair of bone tissue, maintenance of blood calcium levels, regulation of muscle contraction, nerve conduction, normal blood clotting
51
What is the AI for calcium?
1300mg/day (9-18yrs) 1000mg/day (19-50yrs)
52
Where is calcium used?
99% for bones and teeth 1% for metabolic functions
53
Why are athletes at risk for sub-optimal intakes of calcium?
inadequate kcal, inadequate dairy, and dairy alternatives low energy availability (LEA) malabsorption from bowel dietary intolerances
54
What supports healthy calcium levels?
adequate hormonal status, energy availability, management of GI absorption syndromes, weight bearing exercise
55
How do weight bearing activities impact calcium?
there is constant turnover of blood calcium in the body weight bearing activities promote deposition of calcium in bone
56
What is the role of antioxidants?
protecting cell membranes from oxidative damage possibly due to chronic training
57
Does endogenous antioxidant system become more developed with training?
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
Why is it not recommended to consume antioxidants prior to exercise?
negatively affects training adaptation doesn't allow you to develop endogenous antioxidants
59
Vegetarian diet may result in increases in what?
fibre, antioxidants, phytochemicals, veggies, and plant based proteins
60
What are the differences between: vegan ovovegetarian lactovegetarian lacto-oco (ovolacto) semivegetarian pescovegetarian
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
Are vegetarian diets suitable for high performance athletes? Which macro & micro nutrients would be a concern? What macronutrient could be consumed in larger quantities?
can be - have to do it properly macro and micro nutrient additional requirements depends on diet could add more proteins and fats
62
What are possible nutrition concerns for vegetarian (and like) diets?
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
What are the B Vitamins? What are they involved with?
Thiamin riboflavin niacin B6 B12 pantothenic acid biotin folate involved with energy production
64
What are vitamin B's major functions related to exercise?
energy production synthesis and repair of cells
65
How are vitamin B needs usually met?
with higher kcal intake because they are found in a lot of foods
66
Can you get vitamin B12 from non-meat sources? What is the function of B12?
No - meat sources only B12 is needed for making hemoglobin and health red blood cells. Helps maintain a healthy nervous system.
67
What is the function of folic acid? What are its food sources?
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
What are the functions of biotin? What are its food sources?
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
There is more on B vitamins and their food sources
70
What is the focus for B vitamins for vegetarians? Why?
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
What is the B12 RDA?
adults require 2.4 µg/day
72
What is the solution for vegans in terms of B12?
focus on fortified foods (cereals, soy products, nutritional yeast) monitor blood values may require a vitamin B12 supplement
73
What is the function of zinc?
growth, building and repair of muscle tissue, energy production, immune status required for activity of >300 enzymes
74
What % of the world's population is at risk for zinc deficiency?
25% of world's population
75
What is the RDA for zinc for males and females (19-50yrs)?
males: 11mg females: 8mg
76
Why might zinc requirements be higher for vegans?
50% for vegans because of decreased bioavailability from non-animal sources
77
Is zinc a potential ergogenic aid?
more research is needed
78
Who is at increased risk for inadequate intake of zinc?
female athletes and young athletes
79
What causes increased losses of zinc?
sweat and urine losses low calorie intake
80
What are the important roles of magnesium?
cellular metabolism, regulates membrane stability, and neuromuscular/cardiovascular/immune/hormonal functions
81
Will magnesium deficiency impair endurance performance?
yes
82
What events/sports are often influenced by inadequate intake of magnesium?
Inadequate intake in weight-class or body conscious sports
83
What is the RDA for magnesium for males and females (19-50)?
males: 400-420 mg/d females: 310-320 mg/day
84
magnesium and what are friends?
calcium
85
What are the major food sources of magnesium?
milk, yogurt, dried beans, nuts, whole grains, fruit & veggies
86
What are heme vs. non-heme sources of iron?
heme = animal source non-heme = plant source
87
What should be consumed in order to meet EAA requirements?
complementary proteins
88
What should be consumed together in a vegetarian diet to meet complementary protein needs?
dairy + grains dairy + legumes (beans) grains + legumes (counting PB and sandwich)
89
There is no separate recommendation required for protein for what vegetarian group?
lacto-oco vegetarians
90
Why might there be a concern with total energy intake for vegetarians?
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
What is the solution to the concern of total energy intake for vegetarians?
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
What are the protein recovery goals for vegetarian athletes?
20-25g high quality post workout; fast protein if possible
93
What are micronutrients of concern for a vegetarian athlete due to lower protein intake?
iron, vitamin B12
94
How often should blood parameters be measured for vegetarian athletes?
every 3-6 months (serum ferritin, serum iron, TIBC, hemoglobin, hematocrit
95
What is foot strike anemia?
breaking down of red blood cells in blood vessels due to training - most common in endurance runners
96
Why are athletes already at a greater risk of deficiency and potential for increased requirements?
increased RBC production with training, altitude training, increased breakdown with food strike, GI bleeding, increased losses (sweat, menstruation)
97
Why do vegetarian athletes have the potential for decreased iron intake?
low iron food sources consumed (esp. strict vegan athletes) overall kcal restriction increased intake of iron inhibitors; phytates, polyphenols, calcium/dairy (if consumed)
98
What are some vegetarian sources of protein?
cooked oatmeal, quinoa, brown rice, legumes, soy milk, tofu, nuts, soybeans, cooked veggies, peanut/almond butter
99
With proper planning, can athletes achieve all their nutritional needs via a vegetarian or vegan diet?
yes
100
Do vitamins and mineral supplements improve performance?
Does not improve performance unless reversing a pre-existing deficiency

KIN 428 (12 decks)

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