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NUTRITION Flashcards

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1
Q

What is catabolism

A

breaking down

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2
Q

what is anabolism

A

building up/together

opposite of breaking down

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3
Q

when is net muscle protein balance the greatest (most positive)

A

after exercise and protein ingestion

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4
Q

approximately what rate does protein turn over per day (%)

A

1-2% per day

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5
Q

In the post exercise period, the MPS response to protein ingestion is enhanced, how long do the effects last

A

24-48hrs

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6
Q

what does MPS stand for

A

muscle protein synthesis

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7
Q

to maximise training adaptations, what protein intake per day is recommended?

A

1.6-2kg per day

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8
Q

which amino acid is important in initiating muscle protein synthesis

A

Leucine

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9
Q

during a diet what happens to protein synthesis

A

its reduced

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10
Q

What is sports nutrition

A

The study and practice of nutrition and diet as it related to athletics performance.

concerned with the type and quantity of fluid and food taken in by the athlete and deals with nutrients such as vitamins, minerals, supplements and organic substances.

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11
Q

why do we communicate nutrition science?

A
  • helps people know about a balanced diet
  • reduce obesity therefore reduce strain on NHS
  • More people can work if healthier
  • food underpins cultures
  • food banks/ free school dinners
  • promote yourself as an expert
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12
Q

what is the deficit model of science communication

A

experts speak at society and they don’t understand

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13
Q

what is the dialogue model of science communication

A

there is communication between experts, governments, society, trade and industry

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14
Q

what is the gradient model of science communication

A

science communication links science and the public

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15
Q

what is the rhetoric of science

A

links these 3:
ethos- trusthworthyness, tone style
logos- facts, stats, case studies, scientific evidence
pathos- emotional impact, personal connection

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16
Q

where does science communication go wrong

A 
innacurate
bias
boring
overcomplicated
oversimplified
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17
Q

what is ATP hydrolysis

A

the breakdown of ATP using water

ATP + h20 –> energy + ADP + H+

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18
Q

what is ATP resynthesis

A

creating ATP

ADP + Pi –> ATP

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19
Q

Where is ATP stored

A

in the muscle

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20
Q

what processes aid the resynthesis of ATP

A

Creatine phosphate system
Glycolysis
Oxidative phosphorylation

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21
Q

where is glycogen stored

A

in the liver

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22
Q

where are triglycerides stored

A

in the adipose tissue

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23
Q

what processes are part of substrate level phosphorylation

A

PCr breakdown

Glycolysis

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24
Q

what energy systems are working at intense exercise

A

PCr, glycolitic and oxidative phosphorylation

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25
Q

what fuels are being used at steady state exercise

A

other fat sources
Plamsa free fatty acids
plasma glucose
muscle glycogen

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26
Q

what fuel is used first carbohydrate or fats

A

carbohydrates are used first and then fats take over as the main energy source

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27
Q

what is ATP resynthesis supported by

A

substrate level phosphorylation and oxidative phosphorylation

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28
Q

what determines what fuels are used

A

the exercise intensity and duration

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29
Q

what are the functions of nutrients

A
  • provision of energy
  • regulation of metabolism
  • promotion of growth development
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30
Q

what are macronutrients and examples

A

required in the diet in large amounts

Carbohydrates
Fat
Protein
Water

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31
Q

what are micronutrients

A

Vitamins
Minerals
Trace elements (zinc, iron, copper etc)

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32
Q

what is the gastrointestinal (GI) tract made up of

A

Mouth
Stomach
Small intestine
Large intestine

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33
Q

what is the function of carbs

A

energy
physical activity
central nervous system
fibre; health benefits

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34
Q

what are the functions of fats

A
  • energy source
  • protection of vital organs
  • cell membrane consituents
  • precursors of bile, hormones and steroids
  • fat soluble vitamin intake
  • palatability
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35
Q

what are the functions of proteins

A
  • provide structure to all cells in body
  • are enzymes that increase the rate of metabolic reactions
  • amino acids have central roles in the metabolism of many organs and tissues
  • amino acids are precursors for the synthesis of body proteins
  • amino acids are precurosirs and regulators of the synthesis of neurotransmitters, hormones, DNA and RNA
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36
Q

what are the functions of water

A
  • Functions; nutrient transport, protection, temperature regulation, biochemical reactions, medium for reactions
  • Adult body = 60% water
  • 2/3 of water found in cells
  • 1/3 extracellular
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37
Q

what are the functions of nutrients

A

energy
growth
regulation of metabolism

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38
Q

what is a negative energy balance

A

when the total energy expenditure is LARGER than the energy intake

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39
Q

what is energy Intake

A

the metabolised energy content of food (kcal/g)

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40
Q

what is energy expenditure

A

energy used for resting metabolic rate, thermic effect of food, movement and exercise or physical activity

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41
Q

what is energy availability

A

energy available to support an individuals body functions

once the energy expenditure of exercise is deducted from energy intake

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42
Q

how do you calculate energy availability

A

(energy intake - exercise energy expenditure)/ fat free mass

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43
Q

how do you calculate FFM

A

look at how much of bodyweight is body fat in kg

the remainder is FFM

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44
Q

what energy availability is required for growth

A

energy availability > 45kcal/kg FFM per day

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45
Q

what energy availability is required for stable body mass

A

energy availability approximately 45kcal/kg FFM per day

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46
Q

what energy availability is required for weight loss

A

EA 30-45 kcal/kg FFM per day

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47
Q

what are the causes of low energy availability

A
  • Energy intake too low
    Poor dietary practices
    Reduced available eating time
    Eating disorders
  • Exercise energy expenditure too high
    Endurance athletes
    High training volumes/ schedules
    Additional physical activity to reduce or maintain bodyweight
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48
Q

what does RMR stand for

A

resting metabolic rate

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49
Q

what does REDS stand for

A

relative energy deficiency in sport

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50
Q

name some consequences of REDS

A
  • inhibited immunoglocigal functions
  • inhibited menstrual function
  • inhibited bone health
  • inhibited endocrine & metabolic functions
  • inhibited growth and development
  • inhibited cardiovascular responses
  • inhibited psychological responses
  • inhibited gastrointestinal responses
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51
Q

what sports are risky in athletes with REDS

A
  • weight catageory sports eg boxing and rowing

- aesthetic sports eg diving, gymnastics & dance

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52
Q

describe carbohydrate utilisation during exercise

A
  • Exercise increases carbohydrate oxidation in an intensity dependent manner
  • Increased liver (hepatic, endogenous) glucose output
  • Increased muscle glucose uptake
  • Increased muscle glycogen breakdown
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53
Q

describe fatigue during prolonged strenuous exercise

A
  • Strongly correlated with carbohydrate depletion & Muscle glycogen depletion
  • And hypoglycemia reflecting liver glycogen depletion
  • Evidence diet can affect these processes
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54
Q

what is daily carb recommendations based on

A

based on body weight (not % of energy intake)

can be altered due to training and competition needs (periodisation)

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55
Q

what % of total daily energy intake is fats

A

20-35%

with saturated fats being less than 10%

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56
Q

what benefits does ketogenic adaption have

A
  • elevated blood levels of ketones and tissue adaptions to enhance their use as fuel
  • increase use of fat as muscle fuel
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57
Q

after how many weeks does ketogenic adaptation occur

A

after 2-3 weeks

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58
Q

what does a positive energy balance result in for body mass

A

body mass gain

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59
Q

what does a negative energy balance result in for body mass

A

body mass loss

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60
Q

give some examples of fast carbohydrates

A 
glucose
maltose
sucrose
malodextrins
starches rich in amylopectin
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61
Q

give some examples of slow carbohydrates

A

fructose alone
galactose
isomaltulose
starches rich in amylose

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62
Q

when talking about fast and slow carbs - what does the fast and slow refer to

A

the speed at which they’re digested, absorbed and made available to the body for energy provision

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63
Q

is it beneficial to eat carbs during exercise

A

YES- carbohydrate feeding during exercise of about 45 mins or longer can improve endurance capacity and performance

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64
Q

what are the metabolic effects of carbohydrate feeding during exercise

A
  • Maintains or elevates plasma glucose, helps to sustain carbohydrate oxidation
  • Spares liver glycogen (again helping to sustain plasma glucose and carbohydrate oxidation)
  • May spare muscle glycogen
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65
Q

What are the non-metabolic (central) roles of carbohydrate feeding during exercise

A
  • Carbohydrate mouth rinsing appears to improve short term high intensity exercise performance
  • More consistently when subjects perform in overnight fasted state
  • May be related to central fatigue mechanisms linking oral carbohydrate sensing to motor output
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66
Q

describe multiple transportable carbohydrates

A

sugars that are transported across the intestine by stimulating more than 1 protein transporter

  • This can increase exogenous carbohydrate oxidation by 20-50% above single transported carbohydrates and improve gut comfort
  • Recommended for sustained intense exercise (2.5-3hrs +)
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67
Q

what mechanisms help glycogen repletion post exercise SHORT TERM

A

More specific strategies may help ensure rapid glycogen repletion

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68
Q

what happens to glycogen repletion post exercise LONG TERM

A

adoption of general daily CHO intake should ensure repletion on day to day basis

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69
Q

what are the general daily carb intake guidelines for athletes performing LIGHT exercise

A

3-5g/kg/d

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70
Q

what are the general daily carb intake guidelines for athletes performing MODERATE exercise

A

5-7g/kg/d

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71
Q

what are the general daily carb intake guidelines for athletes performing HIGH exercise

A

6-10g/kg/d

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72
Q

what are the general daily carb intake guidelines for athletes performing VERY HIGH exercise

A

8-12g/kg/d

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73
Q

where does glycogen synthesis occur

A

in skeletal muscle

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74
Q

how many phases does glycogen resynthesis have

A

2 phases

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75
Q

What are the 2 phases of glycogen resynthesis

A
  • Insulin Independant (rapid phase)

- Insulin Dependant (slow phase)

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76
Q

describe the events leading to glycogen synthesis

A
  • exercise induced GLUT-4 translocation
  • Increased blood glucose conc will increase glucose uptake by mass action (if carbs consumed)
  • insulin increases glucose transport (if carbs consume)
  • insulin stimulates glycogen synthase
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77
Q

is there more or less glycogen synthesis if you consume carbs immediately after exercise or 2 hours after

A

More glycogen synthesis when you consume carbs IMMEDIATELY post exercise

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78
Q

which glycemic index is best in carbs for glycogen synthesis

A

carbs with a moderate to high glycemic index

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79
Q

when does protein co-ingestion help with glycogen synthesis

A

protein co ingestion can help increase muscle glycogen synthesis when carb intake is SUB-OPTIMAL <1.2g/kg/h

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80
Q

what is a benefit of post exercise fructose co ingestion with glucose

A

accelerated glycogen stores replenishment

enhance subsequent time to fatigue

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81
Q

what are the essential nutrients for humans

A 
water
amino acids
fatty acids
minerals
trace minerals
electrolytes
vitamins
ultra trace elements
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82
Q

give some examples of conditionally non-essential amino acids

A 
arginine 
cystine
glutamine
glycine
proline
tyrosine
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83
Q

give some examples of essential amino acids

A 
histidine
isoleucine
leucine
lysine
methionine
phenylalanine
threonine
tryptophan
valine
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84
Q

give some examples of non-essential amino acids

A 
alanine
asparagine
aspartate
glutamate
serine
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85
Q

role of amino acids?

A
  • Amino acids have central roles in the metabolism of many organs and tissues
  • Amino acids are precursors for the synthesis of body proteins
  • Amino acids are precursors and regulators of the synthesis of neurotransmitters, hormones, DNA and RNA.
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86
Q

what compound does the body get some of its nitrogen from

A

amino acids

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87
Q

what are the 3 sections to an Amino acid

A

amino group
carboxyl group
R- side chain

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88
Q

what is an amino group

A

NH2

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89
Q

what is a carboxyl group

A

COOH

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90
Q

what does the nitrogen protein balance state

A

what goes in must come out

goes in as protein, comes out as urine, faeces or sweat

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91
Q

how do you calculate the nitrogen balance

A
  1. determine nitrogen excretion (eg urine etc in grams per 24hr period)
  2. determine nitrogen intake (protein intake in grams per day divided by 6.25)
  3. subtract them
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92
Q

what does RNI stand for

A

reference nutrient intake

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93
Q

what are the limitations of nitrogen balance

A
  • No information of tissues
  • Lack of sensitivity
    Only gross measures of intake and excretion
  • Zero balance on low intake may reflect accommodation (similar to low EA concept)
  • Positive balance may not relate to lean body mass
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94
Q

what does MPS stand for

A

muscle protein synthesis

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95
Q

what does MPB stand for

A

muscle protein breakdown

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96
Q

how to work out net protein balance

A

MPS - MPB

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97
Q

What happens to MPS when you eat

A

upon eating MPS increases

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98
Q

how is the NET UPTAKE of protein calculated

A

the area UNDER the curve of net balance

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99
Q

what type of training do you need to do to increase variations in protein synthesis

A

with RESISTANCE EXERCISE, variations in protein synthesis are greater in the fed state

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100
Q

what type of proteins does resistance training help with the synthesis of

A

increases the synthesis of FORCE producing proteins

101
Q

what type of proteins does endurance training help with the synthesis of

A

increases the synthesis of ENERGY producing proteins

102
Q

What does EAR stand for

A

estimated average requirement

103
Q

what does RDA stand for

A

recommended dietary allowance

104
Q

what are EAR and RDA based on

A

nitrogen balance studies

105
Q

what does EAA stand for

A

essential amino acids

106
Q

what does MAA stand for

A

mixed amino acids

107
Q

what is required to increase MPS after resistance exercise

A

EAAs

108
Q

is milk consumption beneficial after exercise

A

YES

Post exercise milk consumption promotes greater MPS than Soy protein

109
Q

Greater MPS after exercise means what

A

Greater recovery

110
Q

what makes up milk protein

A 
Whey protein (20%)
Casein (80%)
111
Q

is whey a fast or slow protein

A

FAST

112
Q

is casein a fast or slow protein

A

SLOW

113
Q

What is leucinemia

A

a rapid rise in EAAs after eating a meal (post-prandial)

114
Q

what is post prandial

A

after eating a meal

115
Q

why would we eat before we sleep?

A

So slow proteins can act over night

116
Q

what factors help lean mass preservation/ gain during energy restriction

A
  • exercise training (particularly resistance)
  • High dairy protein consumption
  • High protein diet
  • Slow rate of weight loss
  • Early post exercise protein intake
  • Balanced distribution of daily protein intake
117
Q

what % of adult body is water

A

50-70%

118
Q

what % of fat mass is water

A

5-10% water

119
Q

what % of lean body mass is water

A

73%

120
Q

what are the functions of water

A
  • nutrient transport
  • protection
  • temp regulation
  • biochemical reactions
  • medium for reactions
121
Q

what is the approximate daily water loss in mL/d

A

-1300 to -3450

122
Q

what is the approximate daily water production in mL/d

A

+250 to +350

123
Q

are sweat losses >1L/h common

A

YES

124
Q

Why do we sweat

A
  • Sweating is the bodys principle means of preventing excessive rises in body temp during exercise (hyperthermia)
  • Normal body temp = 36-38 degrees
  • During exercise this increases to 38-40 degrees
  • Evaporative cooling
    1L of sweat evaporated will remove 573kcal of heat from the body
125
Q

what is net body water balance

A

the difference between fluid water (intake + production) - (fluid loss)

126
Q

when is net body water balance challenged

A

during periods of high/ increased sweating

127
Q

what is ‘Ad libitum drinking’

A

the consumption of fluid whenever, and in whatever volume, is desired

128
Q

during high sweat periods what does ad libitum drinking lead to

A

a body water deficit (dehydration)

129
Q

describe dehydration

A

defined as a body water deficit greater than normal daily fluctuation
(Sometimes referred to as hypohydration)

  • Change in body mass provides the most sensitive and simplest measure to determine acute changes in body water
  • Acutely >2% body mass reduction = 90% chance that body water defecits are sufficient to be classed as dehydration
130
Q

how does sweating effect blood plasma and blood volume

A

sweating decreases both blood plasma and blood volume

131
Q

when sweating why does the plasma osmolality increase

A

the sweat is hypotonic (lower conc of fluid than blood plasma)

132
Q

how does sweat loss/ hypohydration effect cardiovascular strain

A

sweat loss which reduces plasma volume, increases cardiovascular strain

133
Q

how does the redistribution of blood effect cardiovascular strain

A

redistribution of blood flow to skin to aid thermoregulation, further increases cardiovascular strain

134
Q

as the environmental temp increases what happens to skin temp

A

skin temp also increases

135
Q

if an athlete is dehydrated - what is the threshold temp value after which performance decreases

A

27 degrees

every 1 degree warmer performance reduces by 1.5%

136
Q

why do we need to drink during exercise

A

to counter sweat losses that occur to assist thermoregulation

137
Q

how do you statically measure hydration index

A

through measuring plasma osmolality

a measure of the total dissolved particle conc
typically 275-295mOsm/kg

138
Q

how do you dynamically measure hydration index

A
  • track body mass change (in energy balance)
  • plasma osmoality
  • urine specific gravity
139
Q

what does RCV stand for

A

reference change value

140
Q

what are drinking guidelines 2-4hrs pre exercise

A

5-10ml fluid per kg body weight
(sodium, salt snacks or small meals may help)

more fluid if dark urine

141
Q

what are drinking guidelines during exercise

A

sufficient fluid to limit body mass losses to <2%

142
Q

what are drinking guidelines post exercise

A

rapid recovery before 12 hours

consume 1.25-1.5L for each kg of body mass lost + sodium

143
Q

why drink sodium pre exercise

A

fluid retention

144
Q

why drink sodium during exercise

A

limit electrolyte losses (risk of hyponatremia)

Stimulate thirst

145
Q

why drink sodium post exercise

A

restoration of sodium and fluid balance

146
Q

what is hyponatremia

A

sodium level in blood is below normal

147
Q

what is a dietary supplement

A

A product taken by mouth that contains a ‘dietary ingredient’ intended to supplement the diet

148
Q

what are some reasons for using supplements

A
  • Aid recovery
  • For health
  • Improve performance
  • Prevent/ treat illness
  • Compensate for poor diet
  • Financial gain (sponsorship)
  • Believe that other athletes are using them
149
Q

What are the costs of supplementation

A

financial
health
performance
drug test failure

150
Q

What are the benefits of supplementation

A

performance
health
free samples

151
Q

what is WADA

A

World antidoping agency

152
Q

Why were doping rules created

A

to promote fairness in sport and to protect the health of the athlete

153
Q

What are the risks of supplement use

A
  1. Contamination
  2. Absence or lower than declared levels of “actives” (supplements may not contain the actual amount of the ingredient stated)
  3. presence of undeclared doping agents (links to 1)
  4. Harmful to health/ performance
154
Q

describe contamination

A

Supplements may contain undeclared prohibited substances

for example, due to poor manufacturing practices resulting in contamination of the raw ingredient or deliberate inclusion of ingredients not listed on the label (or labelled under a different name)

155
Q

Whats a website/ company where you can get approval on your supplements

A

informed sport

156
Q

what vitamin supplement would be appropriate for vegans/ veggies

A

Vitamin B12

157
Q

Timing wise why would athletes sometimes supplement

A

if an athlete cannot consume their everyday or normal diet due to training schedules etc they may need to supplement so that they can still get their nutritional needs

158
Q

what are some examples of evidence based ergogenic aids

A 
caffeine
creatine
nitrate 
beta-alanine
sodium bicarbonate
159
Q

what is the catchphrase about food

A

food first, but not always food only

160
Q

what is caffeine (structure)

A

1,3,7- trimethylxanthine

161
Q

where is caffeine metabolised

A

in the liver

162
Q

when does peak blood caffeine occur in relation to exercise

A

60 min after ingestion

163
Q

what is the half life of caffeine

A

5 hours

164
Q

can caffeine cross the blood brain barrier

A

YES

165
Q

what are the effects of caffeine

A
  • improved vigilance and alertness
  • reduced perception of effort
  • reduced fatigue and pain
  • IMPROVED PERFORMANCE
166
Q

how does caffeine work (3 ways)

A
  1. When adenosine binds to its receptor, this causes fatigue. Caffeine prevents adenosine binding and therefore delays fatigue
  2. Caffeine stimulates lipolysis (breakdown of triglycerides) both directly and indirectly via an increase in adrenaline/ epinephrine. This may spare muscle glycogen but not likely.
  3. Caffeine stimulates calcium release which is important for muscle contraction
167
Q

what dose of caffeine is needed to increase CHO absorption

A

High doses of caffeine

however this is NOT recommended, due to increased side effects

168
Q

can caffeine improve a variety of sports??

A

Yes, endurance, power, high intensity

169
Q

give some examples of caffeine containing things

LOW TO HIGH

A 
Decaf coffee
Coke/ pepsi
Red Bull
Cappuccino 
Double expresso
Latte
Energy shot
Energy drink
170
Q

What is an advantage of using caffeinated gum

A

The majority of caffeine bypasses the gut

Increased absorption, decreased gut distress

171
Q

Do both caffeine as a supplement and in coffee improve performance

A

YES

172
Q

What is the optimal dose of caffeine for enhancing athletic performance

A

~3mg/kg per body mass

173
Q

What do large amounts of caffeine do

A

Cause bad side effects

174
Q

Is it good to take caffeine during the event

A

Can take lower doses throughout

~1.5mg/Kg

175
Q

what is co ingestion of caffeine

A

caffeine taken with CHO

176
Q

how can caffeine be consumed

A 
coffee
capsules
gum
gels
sports drinks
177
Q

does caffeine habitual consumption have ergogenic effects??

A

NO

178
Q

does caffeine co-ingestion with CHO have ergogenic effects??

A

YES

179
Q

What is also good about caffeinated drinks

A

They also contribute to hydration

180
Q

Give some reasons caffeine can have different effects on individuals

A 
Genetics
Age
Training status
Diet
Smoking
Menstrual cycle
181
Q

what are the risks of caffeine consumption

A

SLEEP
- Can affect sleep onset and quality, interfering with athletes recovery

HYDRATION
- Small to moderate doses of caffeine have minimal effects on urine losses or overall hydration
Caffeine containing drinks contribute to fluid intake

182
Q

what are some side effects of of caffeine

A 
anxiety
jitters
insomnia 
inability to focus 
Gut unrest
Irritability

Withdrawls (addictive)

183
Q

is caffeine in WADAS prohibited list

A

NO

184
Q

what is creatine synthesised from

A

from Amino Acids (arginine, glycine and methionine)

185
Q

where is creatine synthesised

A

liver
pancreas
kidneys

186
Q

where is the majority of creatine stored

A

skeletal muscles

>95%

187
Q

what are the 2 ways creatine can be stored

A

phosphocreatine

free creatine

188
Q

what happens to PCR when exercising at max

A

pCR increases but then rapidly depleted (within 10s)

189
Q

how long does it take for pCR resynthesis

A

4 min

190
Q

how much creatine is synthesised a day

A

2g per day

191
Q

how much creatine is excreted a day

A

2g per day

192
Q

what are the effects of taking creatine

A
  • Increased PCr synthesis
  • Increased Cr in muscle
  • Ability to perform short term high intensity repeated bouts of exercise
  • Decreased muscle damage
  • Increased muscle glycogen
193
Q

what are some examples of natural creatine

A

meat and fish

194
Q

what is an example of natural supplementary creatine

A

CM (creatine monohydrate)

  • white poweder
  • consume with carb containing liquid or food
195
Q

does creatine have an acute effect

A

NO

196
Q

what is the washout period for creatine

A

4-6 weeks

197
Q

should creatine be co-ingested

A

YES

co-ingestion with a mixed meal results in enhanced muscle creatine uptake

198
Q

what type of exercise does creatine have the largest effect on

A

<30s tasks

-repeated high intensity exercise and chronic resistance and interval training leading to greater gains in lean mass and muscular strength/ power

199
Q

is there individual variability in regards to creatine

A

BASELINE CREATINE LEVELS

Individuals that have high muscle creatine levels will experience low creatine uptake from supplements

Individuals that have low muscle creatine levels will experience high creatine uptake from supplements

200
Q

does creatine supplementation depend on sport type

A

In sports where performance is not determined by PCr availability, creatine supplementation will likely not have any effects (eg ultra endurance events/ skill based events)

201
Q

what does creatine do to body mass

A

increases body mass by 1-2kg

202
Q

what are some myths about creatine

A

that creatine can cause kidney damage, muscle cramps, strains, damage/ injury, affects fluid balance

203
Q

what is a potential side effect of creatine

A

gut upset

204
Q

describe the ways of Creatine monohydrate loading

A

SHORT
(20g per day for 5 days)

LONG
(3-5g per day for 20-30 days)

205
Q

is creatine supplementation safe

A

generally yes

just watch for contamination (like other supplements)

206
Q

what types of food contain high nitrate

A 
leafy green vegetables 
root vegetables (BEETROOT)
207
Q

what does the ingestion of nitrates lead to

A 
-enhanced NO bioavailability 
(nitric oxide)
-Increased blood flow to muscles 
-Increased function of type2 fibres
-Increased efficiency of mitochondrial respiration
-Increased contractile function
208
Q

what does NO (nitric oxide) do

A

modulates skeletal muscle function

209
Q

what are the 2 ways to supplement with nitrates

A

ACUTE
(2-3hrs pre exercise)

CHRONIC
(3-15 days pre event)

210
Q

what not to consume with beetroot juice

A

mouthwash or chewing gum

211
Q

When would nitrate supplementation be useful

A
  • Prolonged submaximal exercise (endurance events)
  • Training aerobic fitness
  • HIIE events with short duration and sprint efforts
212
Q

what fibres does nitric oxide effect

A

type 2 fibres

213
Q

what individual variability is seen with nitrate supplementation

A

Gender

Training status of athlete (Elite athletes need larger amounts of nitrate to see effect)

214
Q

what are the concerns with nitrate supplementation

A
  • Beetroot juice (especially concentrated) can cause mild gut discomfort
  • Beetroot juice can also cause pink wee
  • Long term effects are unknown
215
Q

what does nitrate do to exercise capacity

A

Increase exercise capacity by reducing the oxygen cost of exercise (increased exercise economy)

216
Q

what is carnosine

A

DIPEPTIDE

an intracellular pH buffer

217
Q

what is beta alanine

A

a beta amino acid precursor of carnosine

218
Q

what is carnosine made up of

A

2 amino acids

beta alanine & histidine

219
Q

where is carnosine found in body

A

human skeletal muscle

220
Q

what food can you get carnosine from

A

red meat
chicken
fish
seafood

221
Q

what is the rate limiting factor to carnosine synthesis

A

beta alanine

222
Q

what are the effects of carnosine

A
  • decreased muscle acidosis
  • decreased fatigue
  • increased exercise capacity
223
Q

what performance benefits does carnosine have

A

small benefits during both continuous and HIIE (30s-10min)

224
Q

specifically how does beta alanine supplementation work

A
  • CHRONIC beta alanine supplementation increases muscle carnosine levels
  • Higher levels of muscle carnosine enhance intracellular buffering of H+ ions produced during anaerobic glycolysis
  • Greater muscle buffering capacity can limit/ delay fatigue and improve exercise performance when exercise is limited by acidosis
225
Q

how often is beta alanine supplementation required

A

multiple times a day for at least 4 weeks to achieve meaningful increases in muscle carnosine levels

226
Q

how can you take beta alanine

A

available in powder or tablet / capsule form

slow release capsules help improve retention

227
Q

what is the washout period of beta alanine

A

2 weeks

228
Q

how can you load with beta alanine

A
  1. 2g per day for 8-12 weeks

6. 4g per dat for 4-8 weeks

229
Q

when would beta alanine supplementation be beneficial

A

short sustained high intensity sports (30s-10min)
eg rowing, track cycling, swimming, middle distance running

when training intensity is prioritied/ pre comp

230
Q

what ar the individual variations with beta alanine

A

Baseline carnosine levels (athletes with plant based diet may have lower levels of carnosine, therefore further room for improvement)

Training status (trained athletes = better at buffering

231
Q

what are side effects of beta alanine supplementation

A

Paraesthesia
(tingling sensation like pins and needles on skin can last up to an hour)

skin rashes

232
Q

what is sodium bicarbonate

A

an extracellular blood buffer which maintains pH

233
Q

what are the effects of sodium bicarbonate

A
  • decreased blood and muscle acidosis
  • decreased fatigue
  • increased metabolic function
  • increase exercise capacity
234
Q

how does sodium bicarbonate specifically work

A
  • Ingestion of sodium bicarbonate increases extracellular pH
  • This increases the H+ gradient between intracellular and extracellular environments
  • Enhanced activity of H+ and lactate ions as co-trasnporters
  • H+ and lactate moved away from active muscles
  • They are then buffered or taken up into adjacent or inactive muscle fibres
235
Q

how do you supplement with sodium bicarbonate

A

ACUTE
2-2.5hrs before exercise
200-400mg per kg body mass

consume slowly over 30-60min

236
Q

what are the primary side effects of sodium bicarbonate supplements

A 
gut upset
weight gain
nausea
stomach pain
diorrehea 
vomiting
237
Q

when would supplementing with sodium bicarbonate be useful

A

longer duration events
eg 1-7min run, rowing, racket sports

enhance training capacity

238
Q

what is ketogenic adaptation

A

the process your body goes through on the diet as it changes from using primarily glucose for energy to using primarily fat.

239
Q

What is an acute effect

A

taking it once and it working = acute effect

if you have to take it for 4-6 weeks it does not have an acute effect

240
Q

what is energy balance

A

the amount of dietary energy added to or lost from the body’s energy stores after the body’s physiological systems have done all their work for the day.

241
Q

what are the 3 parts to energy expenditure

A

Resting or basal metabolic rate

Thermic effect of food or diet-induced thermogenesis

Physical activity

242
Q

what would be regarded as low energy availability

A

Less than 30 kcal/kg FFM/d

243
Q

If you were going to recommend one of the milk protein fractions over the other for stimulating muscle protein synthesis in the immediate post-exercise period, which fraction would it be and why?

A

Whey (1).

Whey is digested and absorbed more rapidly (1)

Casein forms a clot in stomach and is slowly digested absorbed (1)

Whey has a higher leucine content, particularly important for muscle protein synthesis (1)

244
Q

How would the carbohydrate feeding guidelines differ for someone involved in 1 hour of intense endurance exercise, as compared to someone performing endurance exercise lasting 2 hours?

A

60 min, recommendation is small amounts of carbohydrate (1) or mouth rinse
(1)

2 hours, recommendation is 30-60 g per hour (1) of rapidly oxidiseable
carbohydrates (1)

245
Q

What are the possible mechanisms by which carbohydrate feeding during exercise enhances performance during prolonged endurance exercise?

A

Maintains blood glucose levels

Maintains carbohydrate oxidation

Spares liver glycogen (or suppresses endogenous glucose production

May spare muscle glycogen

246
Q

What risks might there be if the athlete tried to obtain the amount of caffeine you specified from consuming coffee from coffee shops?

A

There is considerable variability within and between retail outlets in terms of caffeine content in coffee so there is a risk of insufficient caffeine to be effective or excessive caffeine that might induce side effects

247
Q

In the absence of feeding carbohydrate during exercise, which factors related to fuel availability are likely to contribute to fatigue during prolonged strenuous endurance exercise?

A
  • Muscle glycogen depletion (1 point)

- And/or hypoglycaemia (1 point) reflecting liver glycogen depletion (1 point)

248
Q

Provide two reasons why protein requirements beyond the current RNI/RDA might be optimal for muscle and whole-body health in athletic populations.

A

Repair replace and remodel damaged proteins (e.g. muscle),

optimize function of metabolic pathways using AA’s

support lean tissue remodelling,

support optimal function of the immune system.

249
Q

what is ergogenic

A

reducing the fatigue symptoms

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