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Exercise Physiology > Nutrition > Flashcards

Nutrition Flashcards

1
Q

Carbohydrates (Sugars and starches)

A

Can be metabolized for energy; Blood glucose is maintained within narrow limits by endocrine system

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2
Q

Carbohydrates (dietary fiber)

A

Cannot be digested or metabolized; provides satiation; reduces transit time in intestine; binds to bile

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3
Q

Why do we start to increase fat utilization as we increase duration of exercise

A

Usage of aerobic energy systems; run out of glycogen/carbohydrates

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4
Q

What 3 factors impact muscle glycogen level?

A
  1. Carbohydrates content of diet
  2. Prior exercise
  3. Muscle glycogen super-compensation
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5
Q

How do high carb diets improve endurance performance

A

They increase muscle glycogen and performance

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6
Q

When are carb diets most important?

A

In events at high intensity lasting over 1 hour

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7
Q

How does prior exercise effect muscle glycogen levels

A

Glycogen depletion leads to greater synthesis following exercise

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8
Q

What is muscle glycogen supercompensation

A

After exhausting exercise, glycogen is depleted in muscles being used. Rest and high-carbohydrate diet results in glycogen overshoot (supercompensation) in those muscles

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9
Q

What is the supercompensation classical method

A

Follow prolonged strenuous exercise that depleted glycogen stores, go on a high fat/ protein diet for three days while still training (glycogen low as possible). Then start a 90% carb diet for three days with no training

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10
Q

When is the best time to eat before a competition?

A

Larger meal 2-3 hours before or small snack 5-10 minutes before

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11
Q

What occurs if you consume carbohydrates 30-45 minutes prior to exercise?

A

A faster rather of muscle glycogen utilization causing a fall in blood glucose during exercise (amount of CHO doesn’t matter)

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12
Q

What caused the blood glucose drop at the start of exercise when eating 30-45 minutes prior

A

Glucose triggers an Insulin spike right after meal causing a drop in blood glucose

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13
Q

How can you minimize hypoglycemia in a completion

A

Consume carbohydrates in the last 5 minutes before competition or exercuse to minimize risk of hypoglycemia; avoid high glycemic index carbs

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14
Q

When comparing exhaustive exercise to no exercise, glycogen storage levels will deplete and only return back to baseline levels when consuming carbohydrates during recovery

A

False

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15
Q

How does carbohydrate intake during exercise improve performance?

A

Carbohydrates ingestion can maintain plasma glucose even as glycogen is depleted; delays fatigue

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16
Q

How much carbohydrate should you consume during exercise

A

30-60 grams of carbs per hour during exercise or prior to fatigue

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17
Q

How is glycogen synthesis enhanced after exercise?

A

There is increased glycogen synthase activity

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18
Q

How much carbohydrate should be consumed immediately after exercise?

A

1.0-1.5 g/kg within 30 minutes and every 2 hours for 6 hours

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19
Q

How are proteins beneficial after exercise

A

They reduce carbohydrate need for resynthesizing glycogen after exercise and enhance muscle protein synthesis

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20
Q

What are the 6 benefits of fat

A
  1. Fuel for energy
  2. Hormone synthesis
  3. Absorption of fat-soluble vitamins
  4. Cell membrane structure
  5. Insulation
  6. Protection of vital organs
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21
Q

What are the consequences of fat loading?

A

There is a reduction of glycogen stores when fat oxidation is increased during exercise

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22
Q

Why aren’t proteins a major source of energy

A

They contain nine essential amino acids but cannot be synthesized in the body

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23
Q

How are the daily protein intake requirements?

A

0.8 g/kg per day; higher in athletes

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24
Q

When would you use protein for energy?

A

Starvation; long duration/higher intensity (BAD!)

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25
Q

What percent of calories should come from protein

A

12%

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26
Q

In high intensity endurance training how much protein is required?

A

1.2-1.4 g/kg per day

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27
Q

In low intensity endurance training how much protein is required?

A

0.8 g/kg per day

28
Q

For maintaining strength, how much protein is required

A

0.9g/kg per day

29
Q

For adding muscle mass, how much protein is required

A

1.2-1.7 g/kg

30
Q

What percent of calories from protein should the average athlete consume?

A

16 % (1.5 g/kg daily)

31
Q

How much loss of body water will affect performance?

A

3-4% of body water

32
Q

How much water is lost daily under normal conditions?

A

Around 2500 ml per day

33
Q

How much water should come from beverages?

A

1500 ml

34
Q

How much water should come from solid food?

A

750 mL

35
Q

How much water should come from metabolic processes?

A

250 mL

36
Q

How much water a day should the average woman consume

A

2.7 L per day

37
Q

How much water a day should the average man consume

A

3.7 L per day

38
Q

Water lost in sweat during exercise depends on

A

Exercise intensity and environmental condition

39
Q

How much water can be lost in exercise?

A

As high as 2.8 L per hour

40
Q

How much loss of body weight can affect performance?

A

2% of body weight

41
Q

What is fluid replacement during exercise associated with

A

Lower body temp. Lower HR and lower RPE

42
Q

How much water should you have during less than an hour of exercise (80-100%)?

A

500-1000 mL water only

43
Q

How much water should you have during exercise lasting 1-3 hours (60-90% VO2 max)?

A

800-1600 mL of 6-8% CHO solution with 10-20 mEq of Na+

44
Q

How much water should you have during exercise lasting >3 hours?

A

500-1000 mL of 6-8% CHO solution with 20-30 mEq of Na+

45
Q

How much water should you have after exercise?

A

1.5 L fluid per kg of weight lost

46
Q

What is the purpose of calcium

A

Bone and tooth strength; avoid clotting; nerve impulse transmission and muscle contraction

47
Q

How much calcium should be consumed a day?

A

1000 mg/day

48
Q

What stimulated calcium production?

A

Parathyroid hormone

49
Q

How do calcium levels change from exercise

A

Parathyroid hormone that simulates calcium release from bones and reuptake in kidneys increases during exercise

50
Q

Why is iron important

A

Found in hemoglobin in rbc’s which is involved in oxygen transport to the cells

51
Q

How much iron should you consume a day

A

8 mg a day for males and 18 mg a day for females

52
Q

How does iron deficiency affect exercise?

A

It affects VO2 max and endurance

53
Q

Why are iron deficiencies common in athletes

A

Increased loss through sweat, feces and urine; hard to want to consume

54
Q

Benefits of iron supplementation

A

Rapidly restores hematocrit and VO2 max; slower increase in mitochondrial activity and endurance

55
Q

Functions of sodium

A

Major ion of extracellular fluid; directly involved in resting membrane potential; generation of action potential

56
Q

How much sodium is recommended to consume a day

A

1500 mg

57
Q

How much salt do athletes need

A

1.9 g sodium per L of sweat

58
Q

How is body weight used to test salt/water replacement

A

Constant body weight indicates adequate salt and water intake

59
Q

What are the fat soluble vitamins?

A

A, D, E and K

60
Q

Traits of fat soluble vitamins

A

Can be stored in the body; excess intake can be toxic

61
Q

Which are the water soluble vitamins

A

Vitamin C, B1, B2, niacin, B6, folic acid, B12 and biotin

62
Q

Function of water-soluble vitamins

A

They are involved in energy metabolism

63
Q

Purpose of vitamin C

A

Maintenance of bone, cartilage and connective tissue

64
Q

What is the purpose of pre competition meal

A

Hydration; carbohydrate to help liver glycogen stores; avoid hunger; minimize GI issues

65
Q

What carbohydrates should you avoid pre competition

A

Simple sugars especially fructose

66
Q

Why should your pre competition meal be low in fat and fiber

A

Speed gastric emptying

67
Q

Why should your pre competition meal be low in protein

A

Proteins will contribute to acids in the blood

Exercise Physiology (12 decks)

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