Nutrition and Performance Flashcards
Sports Nutrition
The integration and application of evidence-based nutrition and exercise physiology principles that support and enhance training, performance, and recovery.
Physical Activity vs Exercise
Physical activity is any bodily movement that results in energy expenditure.
Exercise is physical activity done for the purpose of increasing physical fitness.
Primary Components of Fitness
Includes primary or health-related components of fitness and secondary or skill-related components of fitness.
Primary/Health-Related Components of Fitness
Are more trainable.
Cardiorespiratory fitness, body composition. flexibility, muscular endurance, strength, power (strength and speed).
Secondary/Skill-Related Components of Fitness
Are more influenced by genetics.
Agility, balance, coordination, reaction time, speed.
Principle of Specificity
You get what you train for
Principle of Overload
Do more than before to make gains
Principle of Progression
Gradually introduce overload
Principle of Maintenance
Use it or lose it
Principle of Rest
Rest allows the body to respond to overload
FITT
Frequency, Intensity, Time, Type
The FIT can be used to determine volume of training.
There is a FIT formula for each type of fitness.
Benefits of Physical Activity and Exercise
Disease prevention for physical and mental.
Physical function.
Mental function = joy and wellness
Physiological Foundations
Fuel sources for activity
Gastric emptying
Glycemic Index
Energy Systems Pathways
The rate of energy production for each of the systems can be explained by the physical distance of energy production relative to muscle fibers (actin and myosin).
Energy production is the breaking down of ATP.
-breaking off a phosphate is when energy is released for the myosin heads
-ADP is rephosphorylated to become ATP again to be used for energy again.
ATP-CP system, anerobic glycolysis, aerobic glycolysis, and aerobic lipolysis.
ATP-CP
ATP and muscle cell creatine phosphate are in the same room (area of the body) as the myosin head.
Creatine phosphate breaks off a phosphate to rephosphorylate the ADP into ATP.
Limited supply.
Anaerobic Glycolysis
Energy demand is high so rely on next closest source of ATP from ATP-CP.
Muscle glycogen is found as intramyofibrillar glycogen (near myofibrils).
Intramyofibrillar glycogen is used in glycolysis to make more ATP.
The ATP production form glycolysis is quick but limited and produces lactic acid which will block the breakdown of glycogen.
Intramyofibrillar glycolysis is in the next room from the muscle/myosin head.
Aerobic Glycolysis
When demand for ATP is lower a mix of abundant fuels can be used.
Intermyofibrillar glycogen (near mitochondria, sarcoplasmic reticulum) can be used to help produce more ATP.
Predominantly using aerobic metabolism of extramyofibrillar glycogen.
-some anaerobic glycolysis but the rate of ATP production must be low enough for continuous aerobic glycolysis
Doesn’t build up a ton of lactic acid.
Aerobic glycolysis is the fuel upstairs from the myosin head.
Aerobic Lipolysis
The energy demand is lower so we can metabolize fat aerobically for ATP production.
Another way to feed ATP but farther from the production sites and energy sites than the other pathways.
Takes longer to produce ATP.
Slow but almost unlimited.
Intramyocellular lipids = fat within the cytoplasm.
Intra-muscular adipose tissue = adipocyte around the muscle fibers.
Intermuscular adipose tissue = adipocytes beneath the muscle fascia.
Adipose tissue
Aerobic lipid metabolism fuel sources are outside of the house from the myosin head.
Fuel Sources for Energy and Energy Production
Energy production is a trade-off between power and capacity.
Movement stimulates energy production mechanically and chemically.
Will always burn some amount of CHO for energy no matter what energy system is being used.
Harder you work, the more muscle glycogen is broken down.
-as exercise intensity increases, muscle glycogen usage increases
Glycemic Index (GI)
Ranks CHO on scale from 0-100 based on how quickly and how much they raise blood sugar levels after eating.
Higher GI indicates more rapid absorption of CHO.
Factors Influencing Glycemic Response
Type(s) of starch
Particle size
Raw vs heated/steamed/processed
Interaction with protein/fat components of the food or meal
Type and amount of fiber in food/meal
Type(s) of Starch
Amylopection to amylose is 4:1 in nature.
Amylose has a lower GI considered a resistance starch because it is less soluble in water.
Legumes, high amylose corn, rice, uncooked oats, green bananas.
Particle Size
Smaller particles are easier to digest and absorb thus increasing glycemic index.
Ie. smoothie vs eating a whole apple
Raw vs Heated/Steamed/Processed
Raw takes longer to digest while cooked does not.
Can digest and absorb the food much quicker if cooked = higher glycemic index.
Interaction with protein/fat components of the food/meal
Food combinations cam impact the GIU of food
-can join together to decrease or increase GI of food.
-protein and fat slow gastric emptying which mutes the GI of food.
Fat and protein are signalers for leptin and CCK for satiety which slows gastric emptying.
Type and Amount of Fiber in Food
Fiber can impact absorption of food.
Insoluble fiber can attach onto high glycemic foods and decrease its GI.
-soak up water and bring in more glucose
High residue foods = higher fiber therefore decreased GI
Low residue foods = lower fiber therefore increased GI
Low FODMAP Diet
Low residue diet.
FODMAP stands for fermentable, oligosaccharides, disaccharides, monosaccharides, and polypols, which are short chain CHO that the small intestine absorbs poorly.
-some people experience digestive distress after eating them.
Do with athletes around, near, or during competition because we know about how fiber affects the diet
Gastric Emptying
Environmental factors = heat, dehydration
Exercise = intensity, mode
Drink = volume, caloric density, osmolality, temperature, pH
Nutrient = CHO (concentration, type), protein, fat, particle size
Increasing Gastric Emptying Rate
Increase flood volume
Higher refined CHO or low concentration CHO
-lower particle size and high concentration of simple sugars = increased gastric emptying
-low concentrations of CHO going into duodenum = duodenal receptors signal for it to keep coming (allow for gastric emptying to continue as it does not bring lots of water into the intestine allowing for quick digestion)
Regulation fo Gastric Volume
Distention of stomach wall (volume of meal) leads to signals being released that there is stuff in the stomach that needs to be emptied into the small intestine (feedforward mechanism).
Duodenal receptors sense what is in the duodenum to send feedback signals.
Decreasing Gastric Emptying Rate
Exercise intensity = high intensity takes blood flow to the muscles and decreases blood flow to the organs (digestive system) which decreases gastric emptying.
-exercise intensity of greater than or equal to 75% of max
Energy/soluble (caloric) density = energy in the food will slow gastric emptying
Excessive dehydration
Duodenum environment (ie. fatty acids, CHO, amino acids (energy distribution) and increased solute concentration) = body is reducing gastric emptying to allow for digestion of high energy products (high calorie food/drink).
