Nutrition and Sports

Question 1

What are the major substrate sources?

Answer 1

Muscle glycogen
Glucose ( Liver glycogen, plasma derived from diet)
Free fatty acids ( plasma derived)
Muscle triacylglycerols
Amino acids

Question 2

What are the four major components of Total Daily Energy Expenditure (TDEE)?

Answer 2

1. Basal/ Resting Metabolic Rate (BMR/RMR)
2. Physical activity
3. Growth
4. Post- Prandial Thermogenesis

Question 3

Fill in the blanks. “ In Aerobic exercises, Exertion is maintained by aerobic metabolism of ________ &_________.”

Answer 3

Glucose and Fatty acids

Question 4

What are the major metabolic factors influencing aerobic energy production?

Answer 4

1. Oxygen delivery
2. Enzyme activity
3. Substrate availability ( derived from macronutrients)
4. Coenzyme availability ( derived from micronutrients)

Question 5

What are the factors limiting anaerobic energy production ?

Answer 5

1. Lactate accumulation lowers pH resulting in enzyme inactivation and muscle fatigue.
2. Glycogen stores ( muscle and liver ) are limited.
3. The energy yield from anaerobic glucose metabolism (3 ATP/M) is much less efficient than aerobic glucose metabolism ( 42 ATP/M) .
4. Glucose derived from muscle glycogen stores CANNOT be transferred to other tissues.

Question 6

Fill in the blanks. “ High - intensity , short duration ANAEROBIC exercise (ex sprinting ) utilizes ___________.”

Answer 6

Carbohydrate

Question 7

Fill in the blanks. “ Low to moderate- intensity , prolonged AEROBIC exercise ( ex jogging) utilizes both _________ and _________.”

Answer 7

Fat and Carbohydrate

Question 8

True or False? High prolonged Aerobic exercise ( ex marathon running ) in addition to fat and carbohydrate oxidation also stimulates limited mobilisation and oxidation of AMINO ACIDS from muscle protein.

Answer 8

TRUE!!

Question 9

What is the main energy source for short bursts of intense exercise ( 3-10 seconds for maximal contractions) ?

Answer 9

Creatine Phosphate

Question 10

True or False? Creatinine phosphate stores are quantitatively greater than ATP reserves , but are still limited.

Answer 10

TRUE!!

Question 11

Fill in the blanks. “ Glucose is released from glycogen via _________.”

Answer 11

Glycogenolysis

Question 12

True or False? Glucose generated from muscle glycogen stores is released into the blood stream.

Answer 12

FALSE!! Glucose generated from muscle glycogen stores is NOT released into the blood stream.

Question 13

True or False? The rate of Fat oxidation is SLOWER than the rate of Carbohydrate oxidation via muscle glycogen .

Answer 13

TRUE!!

Question 14

What are examples of Sports supplements ?

Answer 14

• Arginine
• Branched chain amino acids
• Beta- alanine
• Caffeine
• Carnitine
• Creatine
• Beta - hydroxymethy butyrate ( HMB)
• Fish oils
• Glutamine
• Leucine
  ( there’s more in the sides)

Question 15

What are the different levels of Evidence?

Answer 15

1. Anecdotal evidence ( Word on the street )- Level 1
2. ” Expert celebrity “ testimonial ( endorsements by famous sportsperson - Level 2
3. Observational studies ( Scientific surveys of case studies ) - Level 3
4. Randomised controlled trials ( Interventional studies using human participants ) - Level 4
5. Systematic reviews/meta-analyses ( Rigorous, multiple-study syntheses of evidence ) - Level 5

Question 16

What is the Placebo effect?

Answer 16

This refers to perceived performance benefits that are attributed to supplement use, but, instead , are due to underlying psychological factors ( such as elevated ;levels of motivation and expectation )

Question 17

What are advantages of Glycogen- Loading?

Answer 17

1. Can prolong endurance capacity ( MORE THAN 1 HOUR EVENT)
   2 . Can enhance performances for athletes competing in several events per day.

Question 18

What are the disadvantages of Glycogen - loading?

Answer 18

1. Can result in excessive ( water) weight gain.
   - Increased muscle tightness might compromise mobility and flexibility .