Lipids: Nutrition and the Athlete Flashcards
What are the 3 ways that total daily energy expenditure?
- Resting metabolic rate
- Diet induces thermogenesis (thermic effect of food)
- Physical Activity
Resting metabolic rate …
- Involves all of the chemical reactions of the body’s biomolecules that encompasses anabolism or catabolism
Resting metabolic rate is also called the..?
Basal metabolic rate = the minimum level energy necessary to sustain vital functions in a resting state (think, see, touch, heart to beat, to pee, etc.) asses number of calories needed to sustain vital functions after 12 hour fast
When should you test a resting metabolic rate?
After someone has eaten a meal because 4 hours before is going to be higher
- best to asses in a fasting state (10-12 hours) no caffeine products, food, etc
- using Harris Benedict Equation
What is “thermogenesis” in which diet induces?
- Energy or calories required to digestion, absorbed, or assimilate nutrients consumed and get into the parts of your body
- Food intake, cold stress, thermogenic drugs
—>Obituary thermogenesis
—>Facultative thermogenesis - Counts for 10% of TDEE
What is physical activity and what does it do for/during total daily energy expenditure?
Physically active individuals generally consume more calories per kilogram body mass than sedentary counterparts while maintaining a lower percentage body fat (daily energy intake needs to increase to match higher energy expenditure
Out of the 3 ways that total daily energy is expeditated, which is the most variable?
Physical activity
–> 15-30%
–> relies on what activates you are doing
What does physical activity rely on?
1.Duration and intensity = in occupation, home, sport, and recreation
2.If more athletic you will have a higher resting expenditure
Caloric intake MUST equal TDEE to maintain body weight.
For endurance athletes who want stable energy balance, how many kcal calories in and out which will = stable body weight?
2,500 kcal in
2,500 kcal out
For body builders or strength based athletes who want to gain weight in the form of muscle mass (hypertrophy) = positive energy balance, how many kcal calories in and out which will = stable body weight?
- 4,000 kcal in
- 2,000 kcal out
Ballerinas/gymnasts/boxers who want to lose weight = negative energy balance, how many kcal in and out?
- 2,000 kcal in
- 3,000 kcal out
What is the Female Athlete Triad?
Females who train intensely in the body weight emphasized sports
Symptoms of the Female Athlete Triad…
- disorder eating behaviors that is linked to energy drain, menstrual irregularities and osteoporosis
- Multiple or recurrent stress fractures
- Adolescent or young adult
- Lean and low body mass
- Compulsive behavior
- Highly competitive
- Low self esteem
- Perfectionist
- Self-critical
- Depression
What sports/activities cause 5-25% of females to experience The Female Athlete Triad?
Gymnastics, belly dancers, long distance runners, ballet, cheerleading, figure skating, body building
What percentage of females will experience The Female Athlete Triad who don’t engage in exercises as much?
5% of regular population
What causes the 5% loss in bone mass and why it increases the risk of stress fracture by 40%?
Loss of estrogens and their protective effect on body and poor calcium intake
As estrogens gets better so will your bone mass.
TRUE or FALSE
False, bone mass remains permanently suboptimal through life
What are 4 treatments for The Female Athlete Triad?
- reduce training level by 10-20%
- gradually increase total energy intake
- increase body weight by 2-3%
- maintain calcium intake at 1500 mg per day (Calcium is a micronutrient)
What are the 3 component’s that are required to diagnose someone with The Female Athlete Triad syndrome?
- disordered eating
- amenorrhea
- osteoporosis
What is “disordered eating”?
Inadequate energy intake, and losing weight and the body will stop putting energy towards menstruation
What is “amenorrhea”?
Period irregularities
–> no periods for 3 months or more
Having no period causes low, what?
Estrogen
–> only 6-8 periods a year = oligomenorrhea
What is “osteoporosis”?
Caused by low estrogen with is important for bone mineral density
What does osteoporosis do?
Inhibits bone breakdown which helps the bone from breaking down too much
–> You don’t have that protection and then you have reduction in bone mineral density and calcium
–> You can’t bring it back and you bone mass stays suboptimal
Fundamental macro nutritional guidelines ..
- Obtain sufficient energy and macronutrients to replenish liver and muscle glycogen
- Provide amino acid building blocks for tissue growth and repair
- Maintain adequate lipid intake to provide essential fatty acids and fat-soluble vitamins
Fundamental macro nutritional recommendations for adults ..
- Carbohydrate 130 g/day
–> 45-55% of kcal of CHO - Protein 0.8 g per kg body mass
–> 10-35% of kcal from protein - Lipids
–> 20-35%
Fundamental macro nutritional recommendations for athletes ..
1.Carbs: 6-10g per kg body mass so they can replenish glycogen stores that have been depleted during exercise
- Protein: 1.2-1.8 g per kilogram body mass and amino acids so that tissue can grow/repair.. there is no research that really backs this up
- Lipids: no precise standards for athletes and fat-soluble acids in body to prevent disease
–> Diet <20% or equal lipids can impair exercise performance
Fundamental macro nutritional recommendations for vegan athlete protein ..
–> 1.3 – 1.8 g per kilogram body mass
High Carbohydrate vs. High Dat diets
a. Effect of diet on muscle glycogen content and duration of exercise on a bicycle ergometer (1967)
–> 3 different tests over 3 different days
–> First test: Ride bike until you can no longer do it
- Before this test they assessed the skeletal glycogen muscle levels (how much glycogen is in skeletal muscle) = skeletal muscle biopsy in quadriceps
- High fat diet: they only eat 5% of CHO and the rest, 85% caloric intake was from fat
–> Before doing the test they had the low amount of skeletal muscle glycogen
–> Rode bike for 57 minutes - Normal diet: 55% was CHO
–> Higher amount of muscle glycogen
–> 100 minutes - High CHO diet: was 82% and had low consumption of fat in diet
–> Highest amount of glycogen
–> 175 minutes
–> High endurance athlete could benefit from this the most
i. High CHO vs. High Fa
1.Time to exhaustion test was administered first at a high intensity
2.Then two different diets
–> 65% CHO, 15% lipids, and 20% protein
–> 62% lipid, 21% CHO, and 17% protein
- After 7 weeks did another exhaustion test
–> CHO people had higher greater time to exhaustion (last longer, improved) compared to those on fat diet - After 8 weeks, switched both weeks
–> After switch the fat diet did improve while the CHO stayed where they were at
What is the “ketogenic diet”?
High fat diet with adequate protein content but insufficient levels of CHO for metabolic need
More about the ketogenic diet …
- Remember that some tissues/cells can only uses CHO as nutrients to synthesize ATP (cells in CNS so brain, spinal cord, some cells in eyes and red blood cells rely on CHO through anaerobic metabolism to synthesize ATP)
- When we follow high fat diet we go into ketosis due to inadequate fat use as an energy source (when fat is broken down, ketone bodies are produced)
- After 3-8 days of these diet, you have so much ketones they can actually pass through your blood brain barrier (protects from diseases, illnesses) and they can be utilize by CNS as an energy source and get sick, headaches, for days or weeks
–> CNS is adapting to only use fat because it is the only fat source available
Physical effects about the ketogenic diet …
- Proven to be effective for weight lose
–> Not eating as much
–> Body is shifting to only use body fat, liver does glycogenesis and it works overtime to synthesize glucose to maintain normal blood glucose levels and costs out liver energy to
—-> Take lactate glycerol and amino acids to synthesize glucose from them can cause weight to lose - Increase reliance on fat during rest and exercise
- Decreased lipogenesis
–> Less formation of fat forming - Increase in IMTG content
–> Intramuscular triglycerides
Individual responsiveness to the ketogenic diet include …
- more research is needed
- some people respond well and some don’t
–> could be good for endurance performance
–> either increase of decrease of fatigue
—- concentration
