Nutrition important Flashcards
Normal plasma osmolality
<290mosmol/kg
Normal urine osmolality
<700mosmol/kg
Normal urine specific gravity
<1.020
2 ways in which a rehydration drink can increase drink retention
Slow rtate of drink into circ thus influencing AVP response - Milk and carb
Increase drink retention once drink reaches the circulation by influencing AVP response - Sodium
Powers 2011 recommendation of antioxidant supp
Consult HCO or nutritionist when considering
Recommend not using, particularly with high doses, focus on well-balanced diet with anitoxidant-rich foods
Powers 2011 recommendation of Vit D
Recommended monitoring serum Vit D and use if deficient
Some evidence it may increase muscle strength and power and reduction of stress fractures in women
Vit D toxic in large quantities - nausea, vomiting, poor appetite, constipation, weakness and weight loss
Maughan 2011 evidence on various supplement use
Need for quality control over supplements - hazardous substances
Several certification programs now exist
Cost-benefit should be considered
Most evidence weak
Caffeine, creatine and bicarbonate have strong research basis
B-alanine and use of nitrate and arginine growing - less evidence
Nitrate - Increase plasma nitrate consumption, Reduces O2 consumption during submax, ATP cost of muscle force production, inhibits the fall in muscle phosphorylcreatule - improves aerobic exercise endurance
Unknown if toxic in high doses
L-againe - increases plasma nitrate, reduces O2 in submax ex
Small but convincing evidence for nitrite and L-arginine
Slater and Phillips 2011 how to optimise strength nutirion
In order to know optimisation need more that total energy and macronutrient, distribution over day, before during and after exercise - generally void of investigation
Slater and Phillips 2011 carb advice whole day
4-7g.kg of carb for male strength athletes
Skater and Phillips fat advice
Good to reach energy balance
Isoenergetic carb more favourable effect on N balance
slater and phil carb during and pre
1g.kg before
0.5 during
Especially if longer duration and higher volume
How to go about weight loss
Maintain high protein to limit loss of strength Enough time to achieve weight loss Acute strat Dehydration Low residue, low volume meals
Jeuken hypohydration limit
Limit to 2-3%
Causes of GI probs
Endurance particularly
High conc carb drinks/ Hyperosmotic drinks
Fibre, fat and protein intake
Causes of hyponat
High intake of water and low sodium drinks
Common in slow competetiors
