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Sports nutrition > Introduction to metabolism > Flashcards

Introduction to metabolism Flashcards

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Sports Trivia flashcards
1
Q

What is the energy currency?

A

ATP

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2
Q

Where is energy stored?

A

Phosphoanhydride bonds

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3
Q

What 3 systems regenerate ATP?

A
  1. PCr
  2. Glycolysis
  3. Oxidative phosphorylation
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4
Q

How much ATP can be regenerated during glycolysis? - both glucose and glycogen source

A

Glucose - 2 ATP
Glycogen - 3 ATP

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5
Q

Why does glycogen produce more ATP in glycolysis?

A

Less ATP is needed to be reinvested, therefore gain of 3 ATP

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6
Q

How much ATP is regenerated during oxidative phosphorylation? - both CHO and fat

A

CHO - 36 ATP
Fat - 130 ATP

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7
Q

What is the trade-off concerning ATP regeneration?

A

Power-capacity trade-off

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8
Q

Why must ATP be regenerated?

A

To maintain level of contractile activity

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9
Q

What system is predominant in exercise?

A

Relative contribution - depending on the exercise intensity and duration

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10
Q

What are the 3 sources of fuel?

A
  1. CHO
  2. fat
  3. protein - not majorly
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11
Q

What is the preferred fuel source during prolonged, low intensity exercise?

A

Fat - most abundant, even in lean athletes

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12
Q

What happens to the fuel source as exercise intensity increases?

A

Become less reliant on fat and turn to circulating glucose and glycogen stores

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13
Q

What happens to the fuel sources and their contribution as duration of exercise increases?

A

CHO depletes
Muscle TG depletes
But, plasma fat increases

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14
Q

Name 3 functions of nutrients on a whole.

A
  1. Energy provision
  2. Promote growth and development
  3. Regulate metabolism
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15
Q

Name the macronutrients.

A
  1. CHO
  2. Fat
  3. Protein
  4. Water
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16
Q

Name the micronutrients

A
  1. Vitamins
  2. Minerals
  3. Trace elements
17
Q

Functions of CHO

A
  1. Energy source
  2. Health benefits - fibre
18
Q

Approximately what % does CHO contribute to energy intake?

A

60%

19
Q

Is CHO considered an essential or non-essential nutrient? And why?

A

Non-essential - glucose can be produced via gluconeogenesis

20
Q

Name 3 sources of CHO

A
  1. Sugars
  2. Starches
  3. Fibre
21
Q

Name the 3 types of CHO

A
  1. Monosaccharides
  2. Disaccharides
  3. Polysaccharides
22
Q

What are the functions of fat? (5)

A
  1. Energy source
  2. Protection of vital organs
  3. Cell membrane formation
  4. Precursor of bile, hormones and steroids
  5. Fat soluble vitamin intake
23
Q

Approximately what % does fat contribute to energy intake?

A

30%

24
Q

What is the most abundant fat? And what is the difference between saturated and unsaturated fat?

A

Triglycerides (TG)
Saturated - no double bond
Unsaturated - double bond

25
Q

Functions of protein

A
  1. Provide cell structure
  2. AA have metabolic roles
  3. AA are precursors for protein synthesis, neurotransmitters, DNA and RNA
26
Q

Approximately what % does protein contribute to energy intake?

A

10%

27
Q

What is the difference between essential and non-essential AA?

A

Essential - must be consumed within diet
Non-essential - ability to be produced by the body

28
Q

What makes a complete protein?

A

Containing all 9 AA

29
Q

Name a method that assesses protein quality? And how?

A

PDCAA - rating out of 1

30
Q

Approximately how much water makes up the adult body?

A

60%
2/3 intracellular
1/3 extracellular

31
Q

Name the functions of water

A
  1. Nutrient transport
  2. Protection
  3. Temp regulation
  4. Biochemical reactions
  5. Medium for reactions
32
Q

Name 3 types of ways to assess dietary intake

A
  1. Diet record
  2. 24hr recall
  3. Food frequency questionnaire
33
Q

What are the main problems with dietary self-assessment?

A
  1. Compliance
  2. Bias in memory/reporting
  3. Altered behaviour
  4. Underestimating
34
Q

What is the preferred method to assess dietary intake?

A

Regular monitoring of weight and body composition

Sports nutrition (6 decks)

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