Intro to Sports Nutrition Flashcards
Ergogenic aid
Ingested to improve performance
Supplement
Dietary product for deficiency
Stages of nutrition
1) ingestion
2) digestion
3) absorption
4) circulation
5) assimilation
6) elimination
Nutrient
Substance that provides nourishment/ maintain homeostasis
Energy yielding nutrients
Carbs, protein, fat
alcohol energy yielding but non-nutrient
Non energy yielding nutrients
No calories but essential: water, minerals, vitamins
Macro nutrients
C, f, p
Consumed in greater quantities to maintain deficiency and optimal function
Micro nutrients
Smaller quantities:
Vitamins and minerals
Fitness v sports nutrition
Fitness: focus on optimized nutrient timing and quantities for aesthetics or single day events
Sports: ensure adequate energy intake to delay fatigue while providing proper nutrient density for performance, recovery, and necessary body fat
Catabolism
Metabolic activity- breakdown tissue / energy reserve
i.e. Storage fat loss due to high caloric expenditure
Anabolism
Metabolic activity- building tissue / energy reserve
Protein synthesis for muscle growth
Three goals of sports nutrition
1) adequate energy for work / recovery
2) ensuring nutrient balance supports cellular demands for growth, maintenance, repair
3) adequate support for efficient metabolic and immune function
Fitness v athletes
Fitness 1500 - 2500 calories/week
Competitive Athlete- can burn > 1000 cal in a single day
Diet must match
1- metabolic demand of training
2- optimize revovery
Nutrition success
Adequate energy intake
Protein and carbs should be determined by:
Grams / kg body weight
Better than % of total intake to best address specific needs
Most common macro inadequacy
Insufficient carbs
Hyponatremia
Dangerous condition associated with abnormally low blood sodium
< 135 mmol/L
Factors that impact nutrition
1-genetics 2-disease/ medical condition 3-deficiencies 4-current daily behavior 5-activity status 6-disordered eating patterns
Sport athletes average energy intake
Men-2,561 - 2,984 kcal/day
Women- 1,997 - 2,457
Future hot topics in sports nutrition science
1-precision nutrition concept 2-specialized supplement 3-newly engineered processed foods 4-phytochemicals 5-diet-microbiota (gut bacteria) interactions
Phytochemicals
Active compounds from plants shown to give health benefit (but not essential or linked to deficiency)
Precision nutrition
1 anthropometry 2 resting metabolic rate 3 metabolic homeostasis 4 biochemical info 5 medical conditions 6 current deficiencies 7 caloric demands 8 energy systems used 9 recovery 10 demographics 11 socioeconomic level 12 daily behaviors
