Lipids: Nutrition and the Athlete

Question 1

What are the 3 ways that total daily energy expenditure?

Answer 1

1. Resting metabolic rate
2. Diet induces thermogenesis (thermic effect of food)
3. Physical Activity

Question 2

Resting metabolic rate …

Answer 2

• Involves all of the chemical reactions of the body’s biomolecules that encompasses anabolism or catabolism

Question 3

Resting metabolic rate is also called the..?

Answer 3

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

Question 4

When should you test a resting metabolic rate?

Answer 4

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

Question 5

What is “thermogenesis” in which diet induces?

Answer 5

1. Energy or calories required to digestion, absorbed, or assimilate nutrients consumed and get into the parts of your body
2. Food intake, cold stress, thermogenic drugs
   —>Obituary thermogenesis
   —>Facultative thermogenesis
3. Counts for 10% of TDEE

Question 6

What is physical activity and what does it do for/during total daily energy expenditure?

Answer 6

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

Question 7

Out of the 3 ways that total daily energy is expeditated, which is the most variable?

Answer 7

Physical activity
–> 15-30%
–> relies on what activates you are doing

Question 8

What does physical activity rely on?

Answer 8

1.Duration and intensity = in occupation, home, sport, and recreation

2.If more athletic you will have a higher resting expenditure

Question 9

Caloric intake MUST equal TDEE to maintain body weight.

Question 10

For endurance athletes who want stable energy balance, how many kcal calories in and out which will = stable body weight?

Answer 10

2,500 kcal in
2,500 kcal out

Question 11

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?

Answer 11

• 4,000 kcal in
• 2,000 kcal out

Question 12

Ballerinas/gymnasts/boxers who want to lose weight = negative energy balance, how many kcal in and out?

Answer 12

• 2,000 kcal in
• 3,000 kcal out

Question 13

What is the Female Athlete Triad?

Answer 13

Females who train intensely in the body weight emphasized sports

Question 14

Symptoms of the Female Athlete Triad…

Answer 14

1. disorder eating behaviors that is linked to energy drain, menstrual irregularities and osteoporosis
2. Multiple or recurrent stress fractures
3. Adolescent or young adult
4. Lean and low body mass
5. Compulsive behavior
6. Highly competitive
7. Low self esteem
8. Perfectionist
9. Self-critical
10. Depression

Question 15

What sports/activities cause 5-25% of females to experience The Female Athlete Triad?

Answer 15

Gymnastics, belly dancers, long distance runners, ballet, cheerleading, figure skating, body building

Question 16

What percentage of females will experience The Female Athlete Triad who don’t engage in exercises as much?

Answer 16

5% of regular population

Question 17

What causes the 5% loss in bone mass and why it increases the risk of stress fracture by 40%?

Answer 17

Loss of estrogens and their protective effect on body and poor calcium intake

Question 18

As estrogens gets better so will your bone mass.

TRUE or FALSE

Answer 18

False, bone mass remains permanently suboptimal through life

Question 19

What are 4 treatments for The Female Athlete Triad?

Answer 19

1. reduce training level by 10-20%
2. gradually increase total energy intake
3. increase body weight by 2-3%
4. maintain calcium intake at 1500 mg per day (Calcium is a micronutrient)

Question 20

What are the 3 component’s that are required to diagnose someone with The Female Athlete Triad syndrome?

Answer 20

1. disordered eating
2. amenorrhea
3. osteoporosis

Question 21

What is “disordered eating”?

Answer 21

Inadequate energy intake, and losing weight and the body will stop putting energy towards menstruation

Question 22

What is “amenorrhea”?

Answer 22

Period irregularities
–> no periods for 3 months or more

Question 23

Having no period causes low, what?

Answer 23

Estrogen
–> only 6-8 periods a year = oligomenorrhea

Question 24

What is “osteoporosis”?

Answer 24

Caused by low estrogen with is important for bone mineral density

Question 25

What does osteoporosis do?

Answer 25

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

Question 26

Fundamental macro nutritional guidelines ..

Answer 26

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

Question 27

Fundamental macro nutritional recommendations for adults ..

Answer 27

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%

Question 28

Fundamental macro nutritional recommendations for athletes ..

Answer 28

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

Question 29

Fundamental macro nutritional recommendations for vegan athlete protein ..

Answer 29

–> 1.3 – 1.8 g per kilogram body mass

Question 30

High Carbohydrate vs. High Dat diets

Answer 30

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

Question 31

i. High CHO vs. High Fa

Answer 31

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

Question 32

What is the “ketogenic diet”?

Answer 32

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

Question 33

More about the ketogenic diet …

Answer 33

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

Question 34

Physical effects about the ketogenic diet …

Answer 34

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

Question 35

Individual responsiveness to the ketogenic diet include …

Answer 35

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