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EXCI 445 Sports Nutrition > Lecture 1 pptx > Flashcards

Lecture 1 pptx Flashcards

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Sports Trivia flashcards
1
Q

Earliest records of special diets for athletes?

A

Greek Olympic athletes, 580 B.C.

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2
Q

Historical ‘victorious’ foods of the athletes?

A

Meat – deer liver, lion heart, Alcohol

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3
Q

Earliest scientific literature on the nutritional intake of ‘present-day’ athletes?

A

1952 Olympic games, Helsinki, Finland (Jokl, 1964)

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4
Q

Average intake for all athletes (Jokl, 1964);

A

4,503 kcal, 40% CHO, 20% PTN, 40% FAT

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5
Q

1st study to correlate level of performance to E intake + Main conclusion?

A

a.
1952 Olympic games, Helsinki, Finland (Jokl, 1964)
b.
athletes with lower kcal intake = poor athletic results

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6
Q

Early 1900’s: Protein supplementation did not or did not enhance endurance performance?

A

Did not

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7
Q

1940’s: Protein supplementation enhanced muscle mass in which type of athletes?

A

power/strength athletes

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8
Q

true or false? 1950’s: shift in diet to decrease intake of animal sources (milk and beef)

A

False. 1950’s: shift in diet to increase intake of animal sources (milk and beef)

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9
Q

When did the development of isolated protein powders and amino acids begin?

A

1970’s

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10
Q

Late 1980’s and 1990’s: research on effects of BCAA (______, ______, ______) and________ on performance

A

leusine, isoleucine, valine

Taurine

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11
Q

Early 1900’s: CHO choice of fuel for _____ exercise

A

intense

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12
Q

in which year did they find that: supplementing CHO before and during marathon prevented symptoms of fatigue and inability to concentrate

A

1920’s

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13
Q

1960’s: high CHO diets enhance muscle glycogen levels: CHO loading can improve________and

A

performance time & endurance

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14
Q

first sports nutrition product

A

– Gatorade, 1960’s

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15
Q

What year did the devlopment of : development of different CHO loading strategies begin?

A

1980

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16
Q

when? discovery and isolation of micronutrients

A

1930’S

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17
Q

1940’s: research indicated V&M supplementation did or did not enhance athletic performance?

A

Did not, Despite this, athletes continued to super supplement V&M

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18
Q

When was it discovered that antioxidant supplementation may prevent cellular damage due to endurance and high intensity exercise

A

1990’s

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19
Q

What is an Ergogenic Aids

A

performance enhancing substance

20
Q

main two ergonic aids in the 1990’s

A

Caffeine and creating

21
Q

Which body system has been the main ‘target’ for nutritional manipulation, and has been the most extensively studied in the field of sport nutrition?

A

Muscular system

22
Q

Why is it important to consider all body adaptations to exercise? (2)

A

Nutritional training can potentially alter all stress response adaptations to exercise (effects of which have yet to be discovered)

The athlete functions as a whole organism; if one physiological or biochemical area ‘falls short’ of its true potential, the athlete does not attain peak performance

23
Q

Educational goals of the Food Pyramid for Athletes.

A

Performance & long term health

24
Q

“Provide qualitative and quantitative guidance on food and fluid requirements for athletes training at a ‘moderate’ intensity”. Falls under which goal of the food pyramide for athletes

A

Performance

25
Q

True or false “meet micronutrient requirements (DRI’s – Dietary Reference Intakes)” falls under the health goal for the food pyramid for athletes.

A

False. It’s falls under the health goal

26
Q

Does the Food Pyramid for atletes take increase protein carbs or fats in relation to additional training hours/ intensity. Why?

A

Fats and carbs. To meet addiotonal energy requirements.
It doesn’t increase protien intake cause there is already higher than norm protien intake recommended

/kg body mass / hr exercise

27
Q

What are some draw backs of the food pyramid for athelets?

A

Not vegan friendly, not for eleit athletes or sports specific

28
Q

Food pyramid for athletes. design:Which were included?

i. Variable serving sizes according to body mass
ii. Variable serving sizes according to training volume
iii. Variable serving # according to body mass
iv. Variable serving # according to training volume
v. Sport drinks, bars and recovery products, included as a choice for extra servings

a. i, iv
b ii, iii
c. i, iv, v
d ii, iii, v

A

c. i, iv, v
i. Variable serving sizes according to body mass
iv. Variable serving # according to training volume
v. Sport drinks, bars and recovery products, included as a choice for extra servings

29
Q

How was the food pyramid for athletes validates? and what were the results?

A

A. Designed 168 meal plans for athletes 50-85kg, with a variable training volume (0-4hr daily)

B.Meal plans met 97% calculated Energy requirements 
Fulfilled macronutrient requirements
	CHO: 4-10 g/kg/d  	  
	Fat: ~1.5 g/kg/d 	
	Protein: 1.6-1.8 g/kg/d
	Exceed DRI’s for most micronutrients
30
Q

What is the Purpose of the concept Periodized nutrition purposed by Jeukendrup (2017)

A
  • More individualization of nutriotional regimes:

continual changes (daily, weekly, monthly) in training FITT

cyclical training/competition patterns of the sport

modifications in personal training goals

changes in health status of the athlete

31
Q

What is the definition Jeukendrup gave for peridized nutrition.

A

“…the planned, purposeful, and strategic use of specific nutritional interventions to enhance the adaptations targeted by individual exercise sessions or periodic training plans, or to obtain other effects that will enhance performance longer term.”

32
Q

Nutritional Training is synonymous with?

A

Periodized nutrition

33
Q

In terms of nutritional training: Training Low refers?

Why is this done?

A

low CHO availability in muscle/liver
limiting exogenous supply (low CHO intake pre/during/post)

Low [CHO] can modify transcription and metabolic processes that causes small changes in protein synthesis, and potentially improve performance)

34
Q

What are some methods of training low? ( Nutritional training)

A

a. Fasted
b. Sleep low
c. Low exo carbs
d. Low carbs and high fats (keto)
e. restric carbo during recovery ( post exercise)
f. train twice a day

35
Q

Training twice a day fallows suit with which Nutrional training method and how does it help accomplish this type of NT

A

Train low. Depletes total amount muscles glycogen and exogenous glucose in the blood
Low or no carbs between session and therefor, lower muscle glycogen for the second session. ( TRAIN LOW)

36
Q

Describe fasted training.

A

Morning training. Low or no liver glycogen and normal muscle glycogen

37
Q

Describe, low exogenous carb

A

Little or no CHO ingested during prolonged exercise
Exaggerated stress response
TRAIN LOW

38
Q

Describe, ) Low-CHO / high-FAT (ketogenic) diet

A

Long-term low CHO stores

TRAIN LOW

39
Q

Why would someone have Restricted CHO during recovery?

A

Little or no CHO ingested during post-exercise
Prolonged stress response
TRAIN LOW

40
Q

Describe, Sleep low

A

Train late pm, and eat CHO-restricted diet before bed
This extends the duration of post-exercise restriction of CHO
TRAIN LOW

41
Q

What is TRAINING HIGH and what methods are there to accomplish this?

A

High CHO/ carb loading

1.High [CHO] muscle/liver glycogen
Focus on muscle glycogen repletion post-exercise

2.High CHO diet
High CHO consumption during training and competition

42
Q

What is training the gut and why is done?

A

Nutrional strat to improve gut absorption and response to specific exercise
Adaptations w/ gastric motility/blood flow
Improvements in nutrient-specific gastric emptying
Reduction of GI problems experience during exercise

43
Q

HOw is training the gut done?

A 
Stomach comfort (increase volume of intake)
Gastric emptying (ingestion of fluids/CHO-rich foods)
Absorption (ingestion CHO daily/during training)
Race nutrition (simulate all race day nutritional strategies)
44
Q

Why would one train dehydrated?

How is it accomplished?

A
  1. Familiarizes the body with training in a hypohydration state
    - -> It may help to improve performance during competition conditions where hypohydration can occur
  2. Limited or no fluid intake during training
45
Q

Training adaptations to supplements?

A

Increase in quality of training
Increase of protein synthesis
Increase in mitochondrial biogenesis

EXCI 445 Sports Nutrition (4 decks)

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