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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
What should you eat DURING race?
HIGH GI CHO (30-60g/hour) | FLUID (400-800ml/hour)
26
Energy Expenditure (EE):
energy used from: - Basal metabolic rate (BMR) + - Physical Activity
27
Thermic effect of feeding
energy required to digest the food you consume.
28
Energy balance to Maintain weight:
EI = EE
29
Energy balance to lose weight
EI
30
Post-event meal?
If prepping for a tournament or something and need to recover quickly then HIGH GI food directly after meal will accelerate glycogen replenishment
31
Does exercise make you eat more?
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
How does regular exercise affect appetite?
Improves appetite regulation
33
Why is exercise good for weight control?
Increase energy expenditure | Improves appetite regulation
34
How does regular exercise change BMR?
++ 10-15%
35
How does regular exercise change the ‘R’ (respiratory quotient) value?
• Decreases it by 10% (so we rely more on the burning of fat)
36
What are the overall effects of regular exercise?
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
R-value
The fuel mix that you burn. High reliance on fat burning or high reliance on CHO.
38
Compare dietary composition of inactive individual vs. endurance athlete: proportion of TEI from FAT?
39
Do you want high or low GI foods during competition?
HGI
40
Compare dietary composition of inactive individual vs. endurance athlete: proportion of TEI from CHO?
55% (inactive) | 70%ish (endurance)
41
Compare dietary composition of inactive individual vs. endurance athlete: Total energy intake per day?
8,000-10,000(inactive) | 17,000 (endurance)
42
How do carbs affect time to exhaustion?
Carbs increase time to exhaustion
43
What is the requirement of protein for normal people, and for athletes?
0. 8g/kG for normal people, | 1. 6g/kG for certain athletes
44
How do protein supplements combined with a high GI food increase gains?
Increases the HORMONAL RESPONSE, by increasing anabolic hormones
45
What are the long-terms risks of high protein?
* Osteoperosis * Cancers of the intestinal tract * Impairment of kidney function
46
What should you eat pre-race?
3-4DAYS: CHO loading 3-4HOURS: Pre-comp meal 30-60MINUTES: Pre-comp snack
47
What should you eat POST-race?
RECOVERY
48
What should you eat DURING race?
HIGH GI CHO (30-60g/hour) | FLUID (400-800ml/hour)
49
``` Carbohydrate Loading: What? Why? When? Who? ```
>>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
``` Pre-competition Meal What? Why? When? Who? ```
>>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
``` Pre-competition snack What? Why? When? Who? ```
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
The composition of the pre-comp snack and REBOUND HYPOGLYCAEMIA
need to consume Low GI CHO because insulin + exercise can lead to REBOUND HYPOGLYCAEMIA and HGI CHOs lead to a rapid insulin spike.
53
What differs in recommendations for CHO composition in pre-exercise snack and during exercise meals?
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
Post-event meal?
If prepping for a tournament or something and need to recover quickly then HIGH GI food directly after meal will accelerate glycogen replenishment
55
Fluid intake after event
Aim for 1.5 x's the quantity of fluid lost
56
Effect of electrolytes on re-hydrating
Drinks containing electrolytes will speed rehydration by decreasing urine production & increasing thirst
57
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
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
what concentration of CHO in solution maximises absorption in the GIT?
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
What are some nutritional aids to performance?
1. CAFFEINE 2. BEETROOT JUICE 3. MOUTH RINSING
60
What are some positive effects of caffeine supplementation?
* Increased arousal (reaction time, concentration and decision making ability) * Reduce perceptions of fatigue or effort * Increased availability of FFAs to spare muscle glycogen
61
How does beetroot juice improve performance?
Nitrates enhance vasodilaton.= more blood flow = more O2 delivery to working muscle
62
How much does voluntary thirst replace in fluid?
50% - but you should be aiming to drink 150%
63
Do you want high or low GI foods during competition?
HGI
64
carbohydrate is important for endurance athletes...why?
CHO = glycogen stores in muscle = energy reserves available during intense exercise = time to exhaustion = able to perform for longer!
65
PROTEIN is important for STRENGTH/RESISTANCE ATHLETE
0. 8g/kg/day (normal person) | 1. 6g/kg/day (strength/resistance athlete)

Physiology 3003 (15 decks)

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