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Nutrition & Energy Systems Flashcards

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1
Q

what is the process that breaks down food in the body?

A

digestion

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2
Q

what does the body extract through digestion?

A

nutrients in the food, nutrients are broken down into even simpler forms and stored in different parts of our bodies, then converted into energy when our body needs it

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3
Q

what is nutrition?

A

the process of providing or obtaining the food necessary for health and growth

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4
Q

What are the two types of nutrients?

A

macronutrients and micronutrients

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5
Q

What is a macronutrient?

A

nutrients that are required in large amounts in the diet
-carbohydrates, fats (lipids), protein, water

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6
Q

what is a micronutrient?

A

nutrients that are required in small amounts in the diet
-vitamins, minerals, zinc, magnesium

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7
Q

what is the purpose of carbohydrates?

A

provide the fastest and easiest form of energy for our muscles, brain and assist our immune system. Primary source of energy for high intensity (>65 Max Heart Rate) exercise, needed for muscle repair and muscle growth, need 3 times the amount of carbohydrate to protein daily

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8
Q

what are the sources of carbohydrates?

A

sugars and starches (complex carbs)

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9
Q

What is the glycemic index?

A

the speed at which carbs in a food are digested to glucose

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10
Q

what is low GI food?

A

broken down slowly, released into the blood over several hours, full longer

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11
Q

what is high GI food?

A

digested rapidly, give you a blood glucose spike (used for short sports)

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12
Q

what is the purpose protein?

A

Protein is mainly used for growth and repair of tissues (like muscles).
Used for energy production only in extreme conditions (when carbohydrates and fats are completely diminished), Proteins contribute very minimal amounts towards energy production during exercise (10 – 15 % in prolonged endurance activities).

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13
Q

what is the purpose of fats?

A

provides the main fuel source for long-duration, low- to moderate-intensity exercise (think endurance sports, such as marathons).
Even during high-intensity exercise, where​ carbohydrate is the main fuel source, the body needs fat to help access the stored carbohydrate (glycogen)
fats play an important role in the regulation of body temperature, the reduction of inflammation, blood clotting and brain development.

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14
Q

what is the fat to fuel exercise process?

A
  1. Digestion: Fat is slow to digest and be converted into a usable form of energy. This process can take up to six hours.
  2. Transportation: it needs time to transport it to the working muscles before it can be used as energy.
  3. Conversion: Converting stored body fat into energy takes a great deal of oxygen, which requires decreased exercise intensity
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15
Q

what are the two types of fats?

A

unsaturated and saturated fats

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16
Q

what are unsaturated fats?

A

Unsaturated fats help reduce the risk of heart disease and lower cholesterol levels. There are 2 types.

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17
Q

what are the two types of unsaturated fats?

A
  • polyunsaturated fats such as omega-3 and omega-6 fats (found in fish, nuts, and safflower and soybean oil, for example)
  • monounsaturated fats (found in olive and canola oil, avocado, cashews and almonds, for example)
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18
Q

what are saturated fats?

A

Consuming more than the recommended amount of saturated fat is linked to heart disease and high cholesterol. saturated fats are often in dairy foods (butter, cream, full-fat milk and cheese), meat, coconut milk and cream

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19
Q

how long does it take food to leave you stomach?

A

1-4 hours

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20
Q

how long does it take different foods to leave your stomach?

A
  • Foods high in carbohydrate leave your stomach the fastest
  • Foods high in fat can stay in your stomach much longer (>4 hrs)
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21
Q

what’s the best food choice for pre game meals?

A

something high in Carbohydrate. Carbs are easy to digest and become quick energy
- Between 0-60 minutes prior to competing = high carb meal - choose high GI (simple) carbs converted to glucose quickly
- 2-4 hours - night before= High carb choose low GI (complex) carbs converted to glucose slowly

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22
Q

what the best food choice for after competing?

A

eat a high carb/high protein meal to replace glycogen stores and repair muscle

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23
Q

what does dehydration impair?

A

Dehydration impairs performance and mental skills, especially in hot weather. Decreased concentration, mood and skill execution. Increase temp, fatigue.

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24
Q

how to prevent dehydration?

A

Monitor your typical sweat losses during exercise and develop a hydration plan for before, during and after exercise that replaces these losses
Aim to have minimal weight (fluid) loss during exercise, preferably less than 1kg

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25
Q

when should you drink water during exercise?

A
  • During exercise, drink at a rate that is comfortable and practical to replace most of your sweat losses
  • Do not drink at a rate that exceeds sweat losses
  • Be aware of greater fluid losses in hot and humid environments
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26
Q

when do you drink water or energy drinks?

A
  • Water is an excellent fluid for low intensity and short duration sports
  • Sports drinks are ideally suited to high intensity and endurance sports
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27
Q

What influences fluid intake during events?

A
  • Palatability (taste)
  • sodium (salt loss and intake)
  • Rate of gastric emptying (how often you go to the toilet)
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28
Q

Why do we need water?

A

balances chemicals in our body, fills our cells, regulates body temperature (perspiration), flushes waste

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29
Q

what is the name of too much water in the cells?

A

hyponatremia

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30
Q

What are the symptoms of dehydration?

A

low focus, low alertness, short-term memory impairment

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31
Q

What are the long term effects of dehydration?

A

type 2 diabeties, cancer, high blood pressure, obesity

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32
Q

Explain what happens at a physiological level when dehydration sets in?

A

blood thickens - increased blood pressure - increased cholesterol levels (harder to pump blood) - increased risk of cardiac arrest

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33
Q

what do sports drinks do?

A

can improve sports performance, provide carbohydrates and electrolytes - carbohydrates supply the muscles with fuel during sport

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34
Q

what is the main electrolyte that sport drinks provide?

A

sodium, which improves the flavour and water absorption

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35
Q

statistics about sport drinks?

A
  • Found to improve endurance capacity by > 2 minutes
  • Delay fatigue and reduce the rate of muscle glycogen utillisation by 22%
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36
Q

recommendations for hydration

A
  • Replace fluid losses- in Australia climate need to drink 1.5 times loss
  • If exercising for <1 hour, water may be enough, especially if food consumed before training
  • If exercising for >1 hour, sports drink may be beneficial
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37
Q

what determines the type/s of fuel used when exercise?

A
  • Intensity of session
  • Duration of session
  • Adaptation/Training level of athlete
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38
Q

when do you use fat as your food fuel?

A

When resting or exercise intensity is low/moderate (up to 50% of your maximum heart rate) - sitting, walking, slow jog

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39
Q

when do you use carbs as your food fuel?

A

When exercising at 50-95% of your maximum (high intensity) you will look to use Carbohydrates as your Primary Fuel Source then will move to fats when Carbs are depleted (usually after 2hrs) - running, jumping, long distance running, weight lifting

40
Q

what macronutrient would an endurance-based athlete based focus on?

A

increase their carbohydrate intake to restore glycogen stores for their next event

41
Q

what macronutrient would a power and strength-based athlete focus on?

A

they will need more protein in their diet to restore and build muscle mass

42
Q

what happens to carbs and fat intake as the training level increases?

A

The higher the training level, the higher demand for carbohydrates and proteins

43
Q

what do energy requirements of an athlete depend on?

A
  • Ages
  • Height & Weight
  • Event
  • Growth
  • Training schedule
  • Competition schedule
  • Other daily activities
44
Q

what are carbs converted to and used as in energy production?

A

glucose

45
Q

what is protein converted to and used as in energy production?

A

amino acids

46
Q

what are fats converted to and used as in energy production?

A

free fatty acids

47
Q

what are carbs stored as and where?

A

glycogen in the muscle, blood and liver

48
Q

what is protein stored as and where?

A

amino acids in blood and muscles

49
Q

what are fats stored as and where?

A

triglycerides in muscle, blood and adipose tissue

50
Q

what are food sources of carbs?

A

bread, potatoes, pasta, flour, legumes, rice, nuts, seeds, vegetables, fruits

51
Q

what are food sources of protein?

A

lean meats, dairy, fish, nuts

52
Q

what are food sources of fats?

A

dairy foods, meats, nuts, avocado, fish

53
Q

what is ATP?

A

Adenosine Triphosphate, ATP is the body’s major source of energy

54
Q

how quickly is ATP resynthesised?

A

ATP is resynthesised almost as quickly as it is broken down. Essentially ATP is broken down and rebuilt many times to make energy available for muscular contractions.

55
Q

what molecules is ATP made of?

A

1 Adenosine & 3 Phosphate molecules

56
Q

how is energy created from ATP?

A

These phosphate molecules are held together by high energy bonds. When one of these bonds are broken, energy is released. This energy is used for muscular contraction. ADP + Pi remains

57
Q

what fuels or substances can be used to provide the energy required for the resynthesis of ATP from ADP and Pi?

A

creatine phosphate (a chemical fuel and carbohydrates, fats and proteins (food fuels)

58
Q

how much energy can the amount of ATP stored in the muscle produce?

A

can supply energy for about 2-3 seconds; therefore it must be resynthesised for muscular contractions to continue

59
Q

what are the three energy systems?

A
  1. ATP – PC System
  2. Anaerobic Glycolysis System
  3. Aerobic System
60
Q

what is the role of phosphocreatine (PC) in the ATP-PC system?

A

Phosphocreatine (PC) is a molecule found in the muscle.
It breaks apart and energy is released. This energy is used to donate that single phosphate (P) molecule back to the ADP to create ATP again.
Creatine is left by itself as a by product.

61
Q

at what intensity is the ATP-PC system used?

A

only used for high (maximal) intensity/short duration activities

62
Q

for what duration is the ATP-PC system used?

A

10 seconds (or when P.C store are depleted)

63
Q

is the ATP-PC system anaerobic or aerobic?

A

Anaerobic (insufficient oxygen)

64
Q

what is the fuel used in the ATP-PC system?

A

Creatine phosphate. (CP or PC)

65
Q

what is the rate of ATP production in the ATP-PC system?

A

Explosive/Fastest rate of the three energy systems

66
Q

what is the yield of ATP production in ATP-PC system?

A

Smallest amount of ATP produced

67
Q

what are the metabolic by-products of the ATP-PC system?

A

Inorganic phosphates and ADP

68
Q

examples of sports that use the ATP-PC system?

A
  • Athletic field events (eg. long jump, discus)
  • Short sprints (50-100 metre)
  • Tennis serve
  • Gymnastics vault
  • Golf drive
69
Q

what is the full overview of the ATP-PC system?

A

1) When intensity is maximal and the duration is up to 10 seconds ATP is produced via the ATP-PC system.
2) PC breaking provides the fuel/energy to allow ADP to bond with Pi to become ATP again (then the process starts again.)
3) There are only enough PC stores available for up to 10 seconds of maximal intensity activity. After this PC is depleted and we must produce ATP via a different system.

70
Q

what is the alternative name for the Anaerobic Glycolysis System?

A

Lactic acid system

71
Q

is the Anaerobic Glycolysis System aerobic or anaerobic?

A

Anaerobic (without oxygen)

72
Q

what is the fuel used in the Anaerobic Glycolysis System?

A

Carbohydrates - stored as GLYCOGEN within the muscle cells and liver.

73
Q

what is the rate of ATP production in the Anaerobic Glycolysis System?

A

Fast - Provides energy for ATP resynthesis fast, but not as quickly as the ATP-PC system.

74
Q

what is the yield of ATP production in the Anaerobic Glycolysis System?

A

Twice as much ATP produced as the ATP-PC system but small

75
Q

for what duration is the Anaerobic Glycolysis System used?

A

activated at start of activity but major contributor from 10-60s

76
Q

at what intensity is the Anaerobic Glycolysis System used?

A

during high-intensity/maximal exercise

77
Q

what are sport examples of where the Anaerobic Glycolysis System is used?

A

400m athletic event, 50 metre swim, high intensity tennis rally of 15-30 seconds duration.

78
Q

what does CHO do in the Anaerobic Glycolysis System?

A

In the anaerobic glycolysis system muscular stores of glycogen are converted into glucose, and then, with the aid of enzymes, this glucose is broken down (glycolysis). Energy is released in the process but due to a lack of oxygen, lactic acid is produced.

79
Q

what is the full overview of the Anaerobic Glycolysis System?

A

1) After 10 seconds of maximal intensity and PC has depleted, the anaerobic glycolysis system will take over as the main producer of ATP
2) CHO provides the fuel/energy for ADP to bond with Pi to become ATP again and then the process starts again.
3) The anaerobic glycolysis system will produce ATP for maximal activities from 10 seconds up to 60 seconds.
4) Throughout this time H+ are building up and causing fatigue.
5) At about 60 seconds 02 becomes available so the aerobic system can become the main supplier of ATP.

80
Q

what are metabolic by-products?

A

substances produced as a result of chemical reactions within the body associated with the production of energy for ATP resynthesis. They are the ‘leftovers’.

81
Q

what are the by-products of the Anaerobic Glycolysis System?

A

Lactate and Hydrogen ions (H+)

82
Q

when does lactic acid accumulate?

A

accumulates in the muscles only after relatively short duration, high intensity exercise

83
Q

when do hydrogen ions (H+) accumulate?

A

accumulate in the muscle cells and result in an increase in the acidity within the muscle, resulting in muscular fatigue

84
Q

is the aerobic system aerobic or anaerobic?

A

Aerobic (with oxygen)

85
Q

what are the fuels used in the aerobic system?

A
  • Carbohydrates - preferred fuel during exercise. Submax exercise (up to approx 80% of max HR)
  • Fats - used predominantly when the body is at rest, and during lower-intensity exercise
  • Proteins - only in extreme circumstances such as starvation or ultra-endurance events.
86
Q

what do the fuels do in the aerobic system?

A

The aerobic energy system can use glycogen and fats (and proteins under extreme conditions) to provide energy for ATP resynthesis, but oxygen must be present.

87
Q

what is the rate of ATP production in the aerobic system?

A

Slowest system to provide energy for ATP resynthesis

88
Q

what is the yield of ATP production in the aerobic system?

A

Highest yield. Fat yields more than CHO

89
Q

for what duration is the aerobic system used for?

A

activated at the start but major contributor 60+ seconds

90
Q

at what intensity is the aerobic system used?

A

Predominant supplier of energy for ATP when at rest and during sub-maximal activity. It can supply unlimited energy.

91
Q

what are the by-products of the aerobic system?

A

Heat, carbon dioxide and water

92
Q

what are sports examples of where the aerobic system is used?

A

marathon, distance running, swimming

93
Q

do the energy systems turn off and on?

A

The energy systems do not turn off and on like traffic lights.
All 3 energy systems contribute to ATP resynthesis.
How much each is contributing depends on the intensity and duration of the activity.

94
Q

What is the steps/key points for explaining energy systems interplay?

A

1) Start with … All three energy systems begin to produce ATP throughout, with one being the main contributor at one time, dependent on the intensity and duration.
2) State time, system and when PC is depleted and how hydrogen ions (H+) build up in the muscles causing fatigue, when they decrease and increase.
3) State the main supplier and why?

95
Q

what does aerobic mean?

A

with oxygen

96
Q

what does anaerobic mean?

A

without oxygen

97
Q

what is carb loading?

A

a nutrition strategy that includes increasing the carbs you eat to maximise the storage of glycogen in the muscles and liver in order to increase exercise performance

Sports Science (3 decks)

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