Module 12: Sport and Exercise Nutrition Flashcards
who are sports nutrition recommendations aimed at
athletes who exercise for more than 1 hour a day
what aspects of exercise affect the rate of energy use
- intensity
- duration
what metabolism is sued for low to moderate rate of energy use
aerobic metabolism
what metabolism is used for increased rate of energy use
anaerobic metabolism
what aspects of exercise determine fuel choice
- intensity
- duration
are carbohydrates used as a fuel in high or low intensity workouts
higher intensity
are fats used as a fuel in high or low intensity workouts
lower intensity
when are the benefits of exercise
- prevent chronic diseases
- stress management
- improve sleep quality
- body weight management
- maintenance of muscle mass
how does long term exercise affect your cardiovascular system and lower risk for chronic diseases
- increases HDL levels
- lowers resting heart rate
- lowers blood pressure
which requires more calories: muscle mass maintenance of fat maintenance
muscle mass maintenance
why is exercise important for older adults
- mobility ***
- strength
- balance
- illness recovery
define fitness
ability to perform moderate to vigorous levels of physical activity without undue fatigue throughout life
what are components of fitness
- cardiorespiratory endurance
- muscular strength
- muscular endurance
- flexibility
- mental health
how many days per week should you exercise for optimal cardiovascular health
3 to 5 days of moderate intensity exercise per week
what is the heart rate range calculation for moderate intensity exercise
- (220-age) x 0.55
- (220-age) x 0.7
what is the heart rate range calculation for high intensity exercise
- (220-age) x 0.7
- (220-age) x 0.85
how do you achieve the max benefits from strength training
- 8 to 12 repetitions
- 8 to 10 different exercise (condition all major muscle groups)
- more than 2 non-consecutive days per week (let yourself rest)
- VARIETY, BALANCE, and MODERATION
what are the benefits of strength training
- build muscle mass
- control weight
- build and maintain bone mass
- prevent injury
what does stretching prevent
- soreness
- inury
what are the 2 types of strethcing
- dynamic
- static
define dynamic stretching
slow movements
define static stretching
no movement, still
what should you do before stretching
warm up with 5-10 minutes of light activity
what should you do during stretching
- hold for 15 to 30 seconds
- repeat each stretch two to four times
- do not force stretches
what are the three pathways for converting carbs, fats, and proteins into useful energy
- immediate energy system
- anaerobic metabolism
- aerobic metabolism
how much oxygen to cells have compared to what they need
cells have 4x as much oxygen that they need
what else do cells have more of than they need at any given time besides oxygen
ATP
describe why cells always have more ATP that they need
- need ATP to break apart into ADP+P for energy
- this process only happens when there is sufficient ATP (NOT SPONTANEOUS)
what is another name for the immediate energy system
ATP-creatine phosphate system (ATP-CP)
describe how the immediate energy system (ATP-CP) works
- uses ATP stored in muscle
- provides quick energy bursts
what energy system is used during the first 10 seconds of exercise
immediate energy system (ATP-CP)
is the immediate energy system aerobic or anaerobic
anaerobic
what enzyme is used to convert creatine to phosphocreatine
creatine kinase
what do all kinase enzymes do
add a phosphate group to something
what is creatinine
waste product of creatine
what is needed to convert creatine to phosphocreatine
- ATP
- creatine kinase enzyme
what does phosphocreatine do
- the phosphate group breaks off the creatine and releases energy
- the phosphate then replenishes the phosphate group in ATP
is glycolysis aerobic or anaerobic
anaerobic
how long is glycolysis used during exercise
first 2-3 minutes
what is the product of glucose breakdown in muscle
pyruvate
what happens to lactic acid molecules that are created from the breakdown of pyruvate
- transported to liver
- become glucose through gluconeogenesis
how many lactic acid molecules are needed to form one glucose moelcule
2 lactic acid = 1 glucose
define the cori cycle
- process of transporting lactic acid from muscle to liver and return of glucose to muscle
- muscle -> lactic acid -> liver -> glucose -> muscle
when is aerobic metabolism used during exercise
after 2 minutes to several hours
which type of metabolism meets prolonged demands of sustained activity
aerobic metabolism
what happens to carbs, fats, proteins, and ketones during aerobic metabolism
continuously being oxidized to provide ATP
where does the body derive most ATP from oxidation from during rest
- fatty acids
- glucose
when is a greater percentage of fat used for energy: during rest or during exercise
greater percentage of fat used during rest
when is a greater amount of fat used for energy: during rest or during exercise
greater amount of fat used during exercise
what happens to caloric requirements with regular and intense exercise
can double
where should athletes who exercise regularly obtain additional calories from
nutrient-dense foods
how often should you eat small meals/snacks to maintain energy levels
every 3-4 hours
what sports require athletes to reduce calorie intake
- sports in which weight or appearance is judged
- boxing, MMA, wrestling, body building
what are the risks for athletes who cut calories too low
- low bone mineral density
- injury
- eating disorders
- amenorrhea (in females)
- impaired perofrmance
what type of steroids are often used to achieve more muscular physique
anabolic-androgenic steroid (AAS)
what are the 3 pillars of the female athlete triad
- disordered eating
- amenorrhea
- osteoporosis
what is the primary source of fuel when exercise begins
carbohydrates from muscle glycogen
what happens to stored glycogen as you exercise
decreases
after how long of exercising do glycogen stores get low enough to cause symptoms
60-90 minutes
what is symptoms of low glycogen stores from exercise (hitting the wall)
- feeling tired and weak
- drop in performance
how you avoid “hitting the wall”
consume high carb foods and drinks before and during prolonged exercise
what are important components of sports drinks to avoid hitting the wall
- contain 6-8% carbs
- contain sodium and potassium (electrolytes)
what is always absorbed with glucose
sodium
why are electrolytes important components of sports drinks
- muscle contraction
- retaining water
how many carbs are needed for low to moderate intensity cardiorespiratory activity
4-5g of carbs per kg body weight
how many carbs are needed for endurance activities of high intensity
7-8g of carbs per kg body weight
how many carbs are needed for high intensity daily training
8-10g of carbs per kg body weight
what nutrient is used as the primary fuel source at rest and during low intensity aerobic activities
fat
what happens to reliance on fat for energy as intensity of exercise increases
high intensity = less reliance on fat for energy
what is an advantage of fat vs carbohydrates as a fuel source
body can store more fat than carbs
what is the AMDR for fat for athletes
20-35%
is the fat AMDR different for athletes compared to the average person
no, AMDR is the same
what are 2 important functions of protein in exercise
- used in muscle recovery
- forms enzymes that regulate energy metabolism
when are protein and amino acids use for energy production
- starvation
- limited carbohydrate supplies (low carb diet)
when percent of energy needs does protein supply
5-10%
what determines the amount of energy protein provides during exercise
carbohydrate availability
when would protein be used for energy during exercise
- after 60-90 minutes
- when glycogen stores are depleted
what is the AMDR for protein
15-20%
what types of athletes have higher protein requirements than a sedentary person
- strength athletes
- endurance athletes
what do strength athletes need more protein for
muscle repair and growth
what do endurance athletes need more protein for
- muscle repair and growth
- energy needs
what is the RDA for protein for the average adult
0.8 g/kg/day
what is the RDA for protein for power (strength or speed) athletes
1.2-1.7 g/kg/day
what is the RDA for protein for endurance athletes
1.2-1.4 g/kg/day
when should you consider eating a pre-exercise meal
if you are training for more than 1 hour
what nutrient should pre-exercise meals be high in
simple carbohydrates
when is carbohydrate loading used
for events lasting 90 minutes or longer
nutrition recommendations if exercising for over 1 hour
replace water, carbs, and possibly electrolytes
nutrition recommendations for high-intensity exercise
- 25-30g of carbs
- every 20-40 minutes
fluid intake recommendations for exercise
- 5-12 oz every 15-20 minutes
- fluids with sodium needed for exercise over 2 hours or in hot conditions
what is the perfect post-exercise drink
chocolate milk
what should be included in a post-exercise meal
- 4g of carbs/kg body weight
- 1g protein/kg body weight
how much water should you consume in relation to pounds of weight lost
consume 1 L of water per 1-2 pounds of weight lost
