Module 6 Sports Nutrition Flashcards
What is Nutrition
Provision of materials in the form of food, necessary to support life of cells and organisms
What is Nutrients
Specific substances found in food that performs one or more physiological or biochemical function in the human body
6 classes of nutrients found in food
Carbohydrate
Protein
Fat
Vitamins
Minerals
Water*
All these nutrients are needed in the right proportions for good health and performance
Conditions associated with UNDER INTAKE of nutrients:
Kwashiokor- protein energy malnutrition
Scurvy-insufficient Vitamin C
Blindness- Vitamin A deficiency
Lactation failure
Conditions associated with OVER INTAKE of nutrients:
Cancer
cardiovascular disease
type 2 diabetes
hyperlipidaemia
hypertension
osteoarthritis
Excessive intake of ALCOHOL could result in…
Breast cancer
Liver disease
Mouth, esophaguss cancer
High blood pressure
Deficiency of fruits and vegetables could result in…
Cataracts
High blood pressure
Lung cancer
Colon cancer
When a person is obesed, the risks of developing these diseases __________________ will be higher
Breast cancer Lung cancer Heart disease Diabetes * Take note, Not liver disease, Not Stomach cancer, not Colon cancer
Which disease is caused due to deficiency of protein?
Kwashiorkor is a severe form of malnutrition, caused by a deficiency in dietary protein. The extreme lack of protein causes an osmotic imbalance in the gastro-intestinal system causing swelling of the gut diagnosed as an edema or retention of water.
Deficiency in the intake of Calcium, could lead to this condition:
Osteoporosis
Colon cancer is associated with poor dietary intake of
Excessive dietary fat
Low intake of dietary fiber
Low intake of fruits and vegetables
Prostate cancer could be the result of poor intake of __________
Excessive Saturated fat (Hyperlipidemia) LDL
Low intake of Carotenoids
What is Carotenoids
Gives colours to carrots, corn, egg yolks, banana Acts as antioxidants in human body
Why is Nutrition important
To maintain good health
Affect health outcomes
Lowers the risk of chronic illnesses
For optimal sports performance
What is double burden of malnutrition
The coexistence of under-nutrition along with overweight and obesity. A person can be overweight or obese and still be malnourished.
What is meant by Nutrient Density
The ratio of the nutrients present in a food relative to its caloric value
What is Good Nutrition
The provision of appropriate amounts of ENERGY, Carbohydrate, Protein, Fat, Vitamins, Minerals and Water
Ability to do work
Energy; mechanical energy
Define kilocalorie (kcal)
Amount of energy needed to raise the temperature of 1 litre of water by 1 degree Celsius 1 kcal=4.18kJ
How to measure energy
Calorie or Joules. In Singapore, we use Calorie
Do carbohydrate, protein and fat provide the same caloric value per gram?
No, Cabo &protein: 4kcal energy per gram Fat: 9 kcal energy per gram
Whats the caloric value per gram provided by alcohol?
7kcal of energy
What happened when an athlete has consumed alcohol excessively?
~ Intoxication of body; burden to liver due to metabolism ~ Risk of dehydration ~ Disrupt sleep ~ Soft tissue Injury ~ Cognitive performance affected
BEE (Basal Energy Expenditure) is the largest or least component of energy expenditure?
Largest. (about 60-75%). BEE is the amount of energy used in 24 hours by person who is lying quietly, 12 hours after the last meal in comfortable temperature and environment
Which is the one that can be controlled by an individual? 1) Resting energy expenditure 2) Thermic effect of feeding 3) Physical activity energy expenditure
- Physical activity
What is Basal Metabolic Rate (BMR)
The rate at which energy is expended for Basal Energy Expenditure (BEE) while an individual is awake but in a completely resting state ( lying down and having NOT eaten)
How is energy expenditure calculated?
Total Daily Energy Expenditure is an estimation of how many calories one burns per day when exercise is taken into account. It is calculated by figuring out Basal Metabolic Rate (BMR) then multiplying that value by an activity multiplier.
What factors influence basal metabolism?
~Body size (Weight, height, surface area) ~Body composition (Lean muscles has higher metabolic rate than fat tissue) Gender (woman has lower)
What is Energy Expenditure?
Amount of energy (or calories) that a person needs to carry out a physical function such as breathing, circulating blood, digesting food or physical movement. TDEE Total daily energy expenditure is the total number calories a person burns each day
What are the 3 main components influencing TDEE total daily energy expenditure?
RMR, TEF, TEA Resting metabolic rate (60-80%) -thyroid hormone, lean body mass Thermic effect of feeding (10%+)-food choice Thermic effect of activity (10-30%)-movement
Direct calorimetry measures
a) a metabolic rate through oxygen consumption
b) a metabolic rate through heat production
c) oxygen consumption with open circuit spirometry
d) oxygen consumption with closed circuit spirometry
Measures the HEAT production of an individual, in calories, when placed in an insulated chamber where the heat is transferred to surrounding water. Very accurate method of measuring EE
Factors influence basal metabolic rate are
Body size: metabolic rate increases as weight, height and surface area increase Body composition: Fat tissue has a lower metabolic activity than muscle tissues. More lean muscles, higher BMR Gender: Woman has more body fat and less muscle mass, lower BMR, than men. Age: Decease in lean muscle mass as one ages, lower BMR. Advice to do Strength training throughout adulthood. Climate and body temperature: It take energy to keep the body cool, so the BMR is higher for people living in tropical countries. Same for very cold weather, it takes energy to keep warm if exercise. Same for high altitude, due to increased ventilation. Hormonal levels: Thyroxine, the key hormone released by thyroid glands has significant effect on MR. Health: Fever, illness, injury may increase resting mr two-fold.
What is hypothyroidism
Occurs when your body does not produce enough thyroid hormones, which control growth, repair and metabolism. Symptoms: May experience tiredness, hair loss, weight gain, feeling cold, feeling down
What is DLW method in measuring daily EE
a water isotope is administrated to the subject, and then measure the elimination rates of deuterium and oxygen-18 in the subject over time by sampling saliva, urine or blood. Invented by Nathan Lifson
What is the Indirect calorimetry method in measuring EE
Compares the volume of oxygen inhaled and carbon dioxide exhaled. Subject needs to wear a mask and be confined to a lab setting
Disadvantages of using Actimetry method
Unable to measure energy associated with load-bearing activities, movement up and down slopes Inaccurate for high intensity exercises
What are the methods to measure daily energy expenditure?
Research: Double Labelled Water and Indirect Calorimetry Daily living: Actimetry and Predictive equations based on weight, height and age
In Harris-Benedict method involves calculating the Resting Metabolic Rate using published formulas, according to what factors?
wt is weight in kg ht is height in cm age is age in years
What does Physical activity level mean
The PAL is a way to express a person’s daily physical activity as a number and is used to estimate a person’s total energy expenditure
Example: Female, 49yrs, 61kg, 163cm., predominantly standing work, calculate the EE using Harris-Benedict method
Female RMR: 655.1+ 9.56(61)+ 1.85(163)-4.68(49) = 1310 kcal EE=RMRxPAL = 1310x1.8 = 2358 kcal/day
sugguestion: for 2358 kcal:
Carb: 265-383g
Protein: 58-206g
Fat: 52-91g
What does the J curve for exercise intensity and immunity explain
Health benefits occurs with exercise of moderate intensity.
But, long durations of physical activities at HIGH INTENSITY can compromise immunity (higher risk of upper respiratory tract infection). Important for active athelete to achieve energy balance to optimise training and adaptation, yet minimise the rish of infections and illnesses
What happens when energy comsumption exceed energy output over a period of time, the individual will gain weight or lose weight or maintain stable weight?
Gain weight
What is calorie
a unit of measurement of ENERGY produced by food when it is oxidized or used by the body. kJ or kcal
cabohydrate: 4kcal per gram
protein: 4 kcal per gram
fat: 9kcal per gram
Why is energy balance important?
Support growth and development
Protect immune system, reduce risk of illness and injury
Improve training adaptation
Leads to performance enhancement
Explain the differenece between open and closed-circuit spirometry and the advantage and disadvantages of each.
Open-circuit spirometry measures the uptake of oxygen during exercise. It analyzes the volume of air breathed out during a specific time period of the test as well as the composition of air exhaled by the individual.
One advantage is that there are many different ways to calculate energy expenditure. Disadvantage is that it requires calibration which is time consuming, and if not done correctly, the results will be unreliable
Closed-circuit spirometry provides an estimate of RMR in a closed system. Advantages are very effective, accurate and very controllable. Disadvantageis that it is not ideal when trying to measure EE during physical activity.
The most common technique used to measure energy expenditure uses
a) Indirect calorimeter
b) the energy of the foods eaten
c) closed-circuit spirometry
d) open-circuit spiratometry
a) INDIRECT calorimeter is used to measure metabolism by determinding the amt of oxygen consumed and the CO2 produced under lab conditions (the Respiratory Quotient RQ). It is also used to measure VO2max, and cardiovascular and respiratory function.
