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Physiology 3003 > Lecture 23 --Nutrition for exercise > Flashcards

Lecture 23 --Nutrition for exercise Flashcards

1
Q

Energy intake (EI):

A

energy consume through diet (food & drink)

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2
Q

Energy intake (EI):

A

energy consume through diet (food & drink)

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3
Q

Energy Expenditure (EE):

A

energy used from:

  • Basal metabolic rate (BMR) +
  • Physical Activity
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4
Q

Thermic effect of feeding

A

energy required to digest the food you consume.

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5
Q

Energy balance to Maintain weight:

A

EI = EE

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6
Q

Energy balance to lose weight

A

EI

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7
Q

Energy balance to gain weight

A

EI > EE

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8
Q

Does exercise make you eat more?

A

Yes in a one-off bought (but not really if you take into affect the energy burned during the exercise (relative energy intake)

REGULAR exercise => improves appetite regulation (>/= 3 times per week)

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9
Q

How does regular exercise affect appetite?

A

Improves appetite regulation

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10
Q

Why is exercise good for weight control?

A

Increase energy expenditure

Improves appetite regulation

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11
Q

How does regular exercise change BMR?

A

++ 10-15%

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12
Q

How does regular exercise change the ‘R’ (respiratory quotient) value?

A

• Decreases it by 10% (so we rely more on the burning of fat)

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13
Q

What are the overall effects of regular exercise?

A
  1. Increases energy expenditure (Energy balance: EI:EE)
  2. Appetite control: Improves accuracy of regulation of food intake (see experiment above)
  3. +++ BMR by 10-15%
  4. Reduces R-value by 10% (=higher reliance on burning fat at rest)
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14
Q

Compare dietary composition of inactive individual vs. endurance athlete: proportion of TEI from FAT?

A
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15
Q

Compare dietary composition of inactive individual vs. endurance athlete: proportion of TEI from FAT?

A
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16
Q

Compare dietary composition of inactive individual vs. endurance athlete: proportion of TEI from PROTEIN?

A

15% (inactive)

15%ish (endurance)

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17
Q

Compare dietary composition of inactive individual vs. endurance athlete: proportion of TEI from CHO?

A

55% (inactive)

70%ish (endurance)

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18
Q

Compare dietary composition of inactive individual vs. endurance athlete: Total energy intake per day?

A

8,000-10,000(inactive)

17,000 (endurance)

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19
Q

How do carbs affect time to exhaustion?

A

Carbs increase time to exhaustion

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20
Q

What is the requirement of protein for normal people, and for athletes?

A
  1. 8g/kG for normal people,

1. 6g/kG for certain athletes

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21
Q

How do protein supplements combined with a high GI food increase gains?

A

Increases the HORMONAL RESPONSE, by increasing anabolic hormones

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22
Q

What are the long-terms risks of high protein?

A
  • Osteoperosis
  • Cancers of the intestinal tract
  • Impairment of kidney function
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23
Q

What should you eat pre-race?

A

3-4DAYS: CHO loading
3-4HOURS: Pre-comp meal
30-60MINUTES: Pre-comp snack

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24
Q

What should you eat DURING race?

A

HIGH GI CHO (30-60g/hour)

FLUID (400-800ml/hour)

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25
Q

What should you eat DURING race?

A

HIGH GI CHO (30-60g/hour)

FLUID (400-800ml/hour)

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26
Q

Energy Expenditure (EE):

A

energy used from:

  • Basal metabolic rate (BMR) +
  • Physical Activity
How well did you know this?
1
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27
Q

Thermic effect of feeding

A

energy required to digest the food you consume.

28
Q

Energy balance to Maintain weight:

A

EI = EE

29
Q

Energy balance to lose weight

A

EI

30
Q

Post-event meal?

A

If prepping for a tournament or something and need to recover quickly then HIGH GI food directly after meal will accelerate glycogen replenishment

31
Q

Does exercise make you eat more?

A

Yes in a one-off bought (but not really if you take into affect the energy burned during the exercise (relative energy intake)

REGULAR exercise => improves appetite regulation (>/= 3 times per week)

32
Q

How does regular exercise affect appetite?

A

Improves appetite regulation

33
Q

Why is exercise good for weight control?

A

Increase energy expenditure

Improves appetite regulation

34
Q

How does regular exercise change BMR?

A

++ 10-15%

35
Q

How does regular exercise change the ‘R’ (respiratory quotient) value?

A

• Decreases it by 10% (so we rely more on the burning of fat)

36
Q

What are the overall effects of regular exercise?

A
  1. Increases energy expenditure (Energy balance: EI:EE)
  2. Appetite control: Improves accuracy of regulation of food intake (see experiment above)
  3. +++ BMR by 10-15%
  4. Reduces R-value by 10% (=higher reliance on burning fat at rest)
37
Q

R-value

A

The fuel mix that you burn. High reliance on fat burning or high reliance on CHO.

38
Q

Compare dietary composition of inactive individual vs. endurance athlete: proportion of TEI from FAT?

A
39
Q

Do you want high or low GI foods during competition?

A

HGI

40
Q

Compare dietary composition of inactive individual vs. endurance athlete: proportion of TEI from CHO?

A

55% (inactive)

70%ish (endurance)

41
Q

Compare dietary composition of inactive individual vs. endurance athlete: Total energy intake per day?

A

8,000-10,000(inactive)

17,000 (endurance)

42
Q

How do carbs affect time to exhaustion?

A

Carbs increase time to exhaustion

43
Q

What is the requirement of protein for normal people, and for athletes?

A
  1. 8g/kG for normal people,

1. 6g/kG for certain athletes

44
Q

How do protein supplements combined with a high GI food increase gains?

A

Increases the HORMONAL RESPONSE, by increasing anabolic hormones

45
Q

What are the long-terms risks of high protein?

A
  • Osteoperosis
  • Cancers of the intestinal tract
  • Impairment of kidney function
46
Q

What should you eat pre-race?

A

3-4DAYS: CHO loading
3-4HOURS: Pre-comp meal
30-60MINUTES: Pre-comp snack

47
Q

What should you eat POST-race?

A

RECOVERY

48
Q

What should you eat DURING race?

A

HIGH GI CHO (30-60g/hour)

FLUID (400-800ml/hour)

49
Q 
Carbohydrate Loading:
What?
Why? 
When? 
Who?
A

> > WHAT/WHEN? 10-12g/kg/day for 3-4 days prior to event in conjunction with tapering
WHY? Improve endurance by enhancing CHO stored in muscle = high glycogen stores (almost DOUBLE normal)
WHO? ENDURANCE (event over >1 hour duration)

50
Q 
Pre-competition Meal 
What?
Why? 
When? 
Who?
A

> > WHAT/WHEN? LOW TO MEDIUM GI. Mainly CHO. Otherwise will be digested too slowly.
WHY? Provide adequate CHO + fluid for exercise. Overnight you get some use of CHO stores, will wake up with stores that are not at optimal levels.
WHO? endurance

51
Q 
Pre-competition snack 
What?
Why? 
When? 
Who?
A

LOW-MEDIUM GI CHO
why? Top up CHO stores.
HGI CHO = rapid rise in glucose but insulin brings it back down. If you commence exercise with high insulin levels then insulin + exercise = rebound hypoglycaemia

52
Q

The composition of the pre-comp snack and REBOUND HYPOGLYCAEMIA

A

need to consume Low GI CHO because insulin + exercise can lead to REBOUND HYPOGLYCAEMIA
and HGI CHOs lead to a rapid insulin spike.

53
Q

What differs in recommendations for CHO composition in pre-exercise snack and during exercise meals?

A

pre-exercise = low GI CHOs (so prevents REBOUND HYPOGLYCAEMIA)

during exercise = High GI CHOs (so energy is available as soon as possible (won’t get same high insulin as prior to exercise because exercise inhibits insulin)

54
Q

Post-event meal?

A

If prepping for a tournament or something and need to recover quickly then HIGH GI food directly after meal will accelerate glycogen replenishment

55
Q

Fluid intake after event

A

Aim for 1.5 x’s the quantity of fluid lost

56
Q

Effect of electrolytes on re-hydrating

A

Drinks containing electrolytes will speed rehydration by decreasing urine production & increasing thirst

57
Q

Guidelines for exercise that sports drinks try to mimic

  1. Quantity of CHO
  2. Quantity of FLUID
  3. [CHO] in solution
  4. Electrolytes
  5. Cold/flavoured
A
  1. Quantity of CHO: 30-60g/hour
  2. Quantity of FLUID: 400-800ml/hour
  3. [CHO] in solution: 6-8%
  4. Electrolytes: make you drink more, reduce fluid lost in urine
  5. Cold/flavoured: makes you drink more
58
Q

what concentration of CHO in solution maximises absorption in the GIT?

A

6-8% [CHO]

This is why coke isn’t as good as PowerAde b/c although coke has more CHO it does not have the right concentration therefore it is not absorbed as effectively.

59
Q

What are some nutritional aids to performance?

A
  1. CAFFEINE
  2. BEETROOT JUICE
  3. MOUTH RINSING
60
Q

What are some positive effects of caffeine supplementation?

A
  • Increased arousal (reaction time, concentration and decision making ability)
  • Reduce perceptions of fatigue or effort
  • Increased availability of FFAs to spare muscle glycogen
61
Q

How does beetroot juice improve performance?

A

Nitrates enhance vasodilaton.= more blood flow = more O2 delivery to working muscle

62
Q

How much does voluntary thirst replace in fluid?

A

50% - but you should be aiming to drink 150%

63
Q

Do you want high or low GI foods during competition?

A

HGI

64
Q

carbohydrate is important for endurance athletes…why?

A

CHO = glycogen stores in muscle = energy reserves available during intense exercise = time to exhaustion = able to perform for longer!

65
Q

PROTEIN is important for STRENGTH/RESISTANCE ATHLETE

A
  1. 8g/kg/day (normal person)

1. 6g/kg/day (strength/resistance athlete)

Physiology 3003 (15 decks)

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