Nutrition for Fitness and Sports

Question 1

List the benefits of engaging in regular physical activity

Answer 1

GI health, osteoporosis prevention, obesity prevention, diabetes prevention, cardiovascular health (lower risk of CVD, inflammation, healthy BP, increase HDL, decrease LDL, triglycerides), fewer injuries, psychological health, immune function, cancer prevention

Question 2

What are the different types of recommended physical activity?

Answer 2

aerobic, strength, flexibility, leisure activities, being generally active

Question 3

Recommendations for aerobic exercise? Example?

Answer 3

3-5 days a week- biking, swimming, running

Question 4

Recommendations for strength exercises and give examples

Answer 4

2-3 days a week- sit ups, push ups, weight lifting

Question 5

Recommendations for flexibility exercises and give examples

Answer 5

2-3 days a week- yoga, stretching

Question 6

recommendations for leisure activities

Answer 6

2-3 days a week- canoeing, bowling

Question 7

recommendations for being generally active

Answer 7

be active every day- use stairs, walk dog, etc.

Question 8

Discuss the recommendations of the 2008 Physical Activity Guidelines for Americans.

Answer 8

150-300 minutes/week of moderate-intensity, or 75 minutes/week vigorous-intensity aerobic physical activity (or an equivalent combination)

Question 9

Describe the use of glucose and glycogen as body fuels during exercise.

Answer 9

Glucose/glycogen provide energy (ATP) during aerobic exercise at high intensity lasting 3-20 minutes. Muscle glycogen is primary fuel source and can be depleted in 1-2 hours

Question 10

Describe a diet to minimize glucose depletion during exercise

Answer 10

Before exercise, eat high CHO diet to build muscle glycogen stores (60-70% kcal/day). During exercise, consume CHO for activities > 1 hour. After exercise, replenish stores within 2 hours of activity lasting > 1 hour.
Carbohydrate loading: increase muscle glycogen stores by 50-100% before a long endurance race (> 90-120 minutes). If your muscles have more glycogen, you have greater endurance potential. Make CHO 70-80% kcal/day

Question 11

define the term carbohydrate loading.

Answer 11

Carbohydrate loading: increase muscle glycogen stores by 50-100% before a long endurance race (> 90-120 minutes). If your muscles have more glycogen, you have greater endurance potential. Make CHO 70-80% kcal/day

Question 12

Describe the role of body fat during prolonged exercise

Answer 12

Main fuel for prolonged low-intensity exercise (> 20 minutes, oxygen required to get ATP from fat break-down). Fatty acids → acetyl CoA → ATP in muscle mitochondria. Trained muscles have more mitochondria, therefore can use fat as fuel more efficiently

Question 13

Compare the protein needs of an athlete vs. a sedentary person.

Answer 13

A sedentary person’s RDA is 0.8 g/kg. Athletes need more to maintain muscle mass (up to 1.8 g/kg for growth and repair of muscle tissue)

Question 14

List the micronutrients of concern for highly active people

Answer 14

Vitamins C and E, Fe, Ca

Question 15

Discuss some reasons why female endurance athletes may be vulnerable to iron deficiency.

Answer 15

Lose iron during menstruation. Increased iron loss due to sweat, urine, and RBC destruction

Question 16

Female Athlete Triad

Answer 16

lower intake of calcium, Loss of menstrual cycle, and effects on bone density and risk of stress factors

Question 17

Discuss the hydration schedule for physical activity

Answer 17

2 hours before PA, 2-3 cups
15 min before, 1-2 cups
Every 15 min during, 1-1 ½ cups
After, 2-3 cups for every lb lost

Question 18

Explain the need for electrolyte replacement.

Answer 18

Need electrolyte replacement to maintain fluid balance in the body. Also important for muscle contraction and neural activity

Question 19

Define ergogenic aid.

Answer 19

“Work-producing,” performance enhancer. May be useful in some circumstances: Creatine, sodium bicarbonate, caffeine. May be useful: HMB, glutamine, branched chain AAs. Others are illegal, ineffective, or under study.