Nutrition in Sports Flashcards
Name factors that determine how well you are able to perform regarding sports that are also influenced by nutrition.
- Genetic potential
- Training
- Academics
- Occupation
- Injuries
- Social life
- Sleep quality and duration
Name sport nutrional supplements that have been proven to be effective for enhancing performance in sports.
- Creatine
- Caffeine
- Nitrates
What is meant with the 3 T’s according to Greame Close?
- Timing of nutrition
- Type of nutrition
- Total nutrition
What is meant with the 3 M’s according to Greame Close?
- Minimizers: focus on reducing body fat/weight, often by a caloric deficit.
- Maintainers: maintain their current body composition and weight by a balanced diet.
- Maximisers: optimizing performance and muscle mass through a nutrient-rich diet.
What are new perspectives in sport nutrition?
- Nutrition goals and requirements are not static
- Nutrition plans need to be personalized to the individual athlete
What is the difference between ‘training-adapted nutrition’ and ‘competition-adapted nutrition’?
- Training-adapted: to develop metabolic efficiency and flexibility
- Competition-adapted: focus on providing adequate substrates.
Explain in short the skeletal muscle metabolic energy system.
There are several ways to produce ATP. Muscles use ATP produced by the oxidative phosphorylation system (use of carbohydrates, lipids, proteins and alcohol), glycolysis (use of glucose) and via the ATP-phosphocreatine system. The sarcoplasmic reticulum (SR) of muscle cells stores Ca2+ at rest. When ATP activates the SR, Ca2+ is released, which is an important messenger for the activation of muscle cells.
Name the pathways that provide short-term energy sources and also name some characteristics of these pathways.
- Breakdown of available ATP: used for quick, intense activities (e.g. sprinting)
- Phosphocreatine: rapid energy reservoir by donating phosphate group to ADP to form ATP. Supports short bursts of high-intensity activity.
- Glycolysis: ATP generation (anaerobic) at price of acidification, used for moderate-intensity activities (e.g. running)
Name the pathways that provide long-term energy sources and also name some characteristics of these pathways.
Oxidative phosphorylation, uses carbohydrates, fats, proteins and alcohol to generate ATP. Used in prolonged activities (e.g. long distance running).
Explain what pathway is used for short term high intensity sports (e.g. sprinter, explosive power).
The phosphocreatine pathway is the main energy source, making energy immediately available. But has low capacity, meaning that while ATP is available from the start of the sprint, ATP generated by this system is quickly used.
Can nutrition enhance/stimulate the phosphocreatine pathway?
No
Explain what pathway is used for long term intensity sports (e.g. 400 m runner).
The (anaerobic) glycolysis pathway is used. This system is a little bit more slow compared to e.g. the phosphocreatin pathway, but has higher capacity.
Note: with (anaerobic) glycolysis also comes acidification. Your body has certain buffers to prevent this from happening (too soon).
Explain what pathway is used for very long-term intensity sports (e.g. marathon runner).
Oxidative phosphorylation pathway, which has a huge delay (i.e. ATP is not immediately available), but also high capacity.
What is the benefit of protein supplementation? And what is the benefit of phosphocreatine supplementation?
- Protein -> muscular power
- Phosphocreatine -> rapid available energy
What does insulin do in regard to protein turnover?
It inhibits protein breakdown
