Lipids: Nutrition and the Athlete Flashcards

Question

What does osteoporosis do?

Answer 1

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

Answer 2

1. Obtain sufficient energy and macronutrients to replenish liver and muscle glycogen 2. Provide amino acid building blocks for tissue growth and repair 3. Maintain adequate lipid intake to provide essential fatty acids and fat-soluble vitamins

Answer 3

1. Carbohydrate 130 g/day --> 45-55% of kcal of CHO 2. Protein 0.8 g per kg body mass --> 10-35% of kcal from protein 3. Lipids --> 20-35%

Answer 4

1.Carbs: 6-10g per kg body mass so they can replenish glycogen stores that have been depleted during exercise 2. 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 3. Lipids: no precise standards for athletes and fat-soluble acids in body to prevent disease --> Diet <20% or equal lipids can impair exercise performance

Answer 5

--> 1.3 – 1.8 g per kilogram body mass

Answer 6

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 1. Before this test they assessed the skeletal glycogen muscle levels (how much glycogen is in skeletal muscle) = skeletal muscle biopsy in quadriceps 2. 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 3. Normal diet: 55% was CHO --> Higher amount of muscle glycogen --> 100 minutes 4. 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

Answer 7

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 3. After 7 weeks did another exhaustion test --> CHO people had higher greater time to exhaustion (last longer, improved) compared to those on fat diet 4. After 8 weeks, switched both weeks --> After switch the fat diet did improve while the CHO stayed where they were at

Answer 8

High fat diet with adequate protein content but insufficient levels of CHO for metabolic need

Answer 9

1. 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) 2. 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) 3. 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

Answer 10

1. 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 2. Increase reliance on fat during rest and exercise 3. Decreased lipogenesis --> Less formation of fat forming 4. Increase in IMTG content --> Intramuscular triglycerides

Answer 11

1. more research is needed 2. some people respond well and some don't --> could be good for endurance performance --> either increase of decrease of fatigue ---- concentration