Nutrition Modules 5 & 6 Flashcards
1
Q
What vitamins and minerals are related to Sailors, Pirates and the disease of ‘scurvy’ o exhaustion, bleeding gums, loss of teeth, wounds that won’t heal… gross!
A
Vitamin C
2
Q
What vitamin is related to popeye and spinach?
A
iron and other minerals
3
Q
What vitamin is related to rabbits, carrots, and eyesight?
A
vitamin A
4
Q
What vitamin is related to the Inuit diet of fish, seal, walrus and whale blubber?
A
vitamin D
5
Q
What vitamin is related to your mom telling you to get outside and get some sunshine?
A
Vitamin D
6
Q
What are vitamins?
A
Vitamins are ‘essential’ micronutrients needed for regulation, growth, and maintenance of the body and its functions
7
Q
How many vitamins are there and how are they supplied?
A
There are 13 vitamins and they are supplied by both plants and animals
8
Q
What happens when vitamins are lacking in the diet?
A
deficiency symptoms begin to occur
9
Q
Where are vitamins and minerals most abundant?
A
fruits, veggies, and grains
10
Q
What are the four fat soluble vitamins?
A
A, D, E , K
11
Q
How does the body use fat-soluble vitamins?
A
- Absorbed in lipids in food and then into body
- Stored in body’s fat (adipose) tissue
- Remain in our system longer than water soluble vitamins
- Not readily excreted (can build up)
12
Q
Can too much fat-soluble vitamin lead to toxicity?
A
Yes, but it is rare. Exception with fat soluble vitamins is Vitamin K.
13
Q
When overconsumed, which fat-soluble vitamin(s)can be toxic?
A
A, D, E
14
Q
List the 9 water soluble vitamins.
A
- Vitamin B1: thiamine
- Vitamin B2: riboflavin
- Vitamin B3: niacin
- Pantothenic acid
- Biotin
- Folate (folic acid)
- Vitamin B6
- Vitamin B12
- Vitamin C
15
Q
What is the purpose of B vitamins?
A
assist in production & breakdown of nutrients for energy
16
Q
Other name for B1
A
thiamine
17
Q
other name for B2
A
riboflavin
18
Q
other name for B3
A
niacin
19
Q
What happens in the body if there is excess water soluble vitamins.
A
Flushed out of body if not used… so not toxic
20
Q
Which water soluble vitamins may not be flushed out of the body?
A
Vitamins B-6 & B-12 • May not be flushed…excess ‘supplemented’ amounts are not healthy
21
Q
Because of the body’s limited vitamin storage capacity, what do we need to do daily?
A
We need to consume appropriate amounts of each vitamin and mineral every day via food, or in supplement form
22
Q
What is the function of vitamin A, C, & E?
A
antioxidants (fight disease)
23
Q
What is the function of vitamin Bs?
A
Produce ATP (fuel) from carbs, fat, & pro; protein & amino acid synthesis
24
Q
What is the function of vitamin B9 (folate)?
A
DNA synthesis & prevention of birth defects, immune system
25
What is the function of vitamin D?
bone health, immune system, flu, cancer!
26
What is the function of vitamin K?
blood clotting
27
How can vitamins be lost in fruits & vegetables?
* **Not eating soon enough** after picking or harvesting
* The **fresher… the more vitamins and minerals**
* **Improper storage**
* Too warm… grapes get mushy
* Too warm or too cool… bananas turn black
* Chiquita Ad Campaign (1950s) to sell more bananas
* **Excessive cooking**
* Boiling, steaming cause loses
Heat, light, exposure to air, boiling all affect vitamin content
28
What are the functions of Vitamin A (retinol & beta carotene)
* **Visual pigments** in the eyes (light-darkness and color)
* **Growth** & **bone development**
* Moisture in **skin, eyes, mucous membranes**
* Overall **immune system** function
29
What can result from a deficiency in Vitamin A?
**Night blindness**, **infections**, **impaired growth** (children & teens)
30
What are the vitamin A needs for males and females?
* Females 0.7 mg or 2300 - 2700 IUs
* Males 0.9 mg or 2600 -3000 IUs
31
What are some sources of vitamin A?
* Milk, cream, eggs, butter, and breakfast cereals
* Sweet potatoes, carrots
* Dark green veggies, broccoli, spinach
* Apricots, cantaloupe
32
What fat-soluble vitamin do many Canadians need (e.g. especially deficient in the winter months?
Vitamin D
33
What are the functions of Vitamin D?
* Increase absorption of **calcium & phosphorous**
* Maintain optimal **blood calcium** and **calcification of bone**
* **Cancer prevention** & **Flu prevention**
* We need Vitamin **D3**! (D2… vegetarian… not absorbed as well)
34
What percentage of your body is water?
60-70%
35
What is the maximum amount of time that a person can survive without water?
**7 days** (though would be in distress after even a few days)
36
True or false: extreme dehydration leads to death
True
37
What are some serious consequences of extreme dehydration?
* Cardiac arrest
* Seizures
* Death
38
What is the recommended daily intake for vitamin D?
* 200 - 600 IUs
* Canadian Cancer Society and other med professionals now recommend **1000 IUs** during **winter months** (2000 – 4000 short term when very ill)
39
What are some sources of vitamin D?
* Fish (sardine, salmon)
* Fortified milk, eggs
* Breakfast cereals, mushrooms
* Being in the sun!
40
What disease fighting effects does vitamin D have?
* **Protects** against _respiratory infections_
* **Boosts** levels of **antimicrobial peptides** in the **lungs**
* Acts like a **natural anti-biotic**
* Winter… lowest Vitamin D levels
* Winter… highest incidence of colds and flu
* Vitamin D is **on par** with the _protective effects of flu vaccines_
41
What are the functions of Vitamin E?
* Free radicals are **toxic byproducts of oxygen metabolism** that can cause **significant damage** to living cells and tissues.
* _Vitamins and minerals_ the body uses to **counteract oxidative stress** are called **antioxidants**
42
What is oxidative stress and free radicals?
* Oxygen in the body splits into single atoms with unpaired electrons. Electrons like to be in pairs, so these atoms, called free radicals, **scavenge the body to seek out other electrons so they can become a pair.** This causes damage to cells, proteins and DNA
43
What is an antioxidant?
**Antioxidants keep free radicals in check.** Antioxidants are molecules in cells that **prevent free radicals from taking electrons** and causing damage. Antioxidants are **able to give an electron to a free radical without becoming destabilized themselves**, thus stopping the free radical chain reaction
44
What are some well known antioxidants?
Well-known antioxidants include **beta-carotene** and other carotenoids, **lutein**, **resveratrol, vitamin C, vitamin E, lycopene** and other **phytonutrients**.
45
What happens in the body when there is a vitamin E deficiency?
* **Rupture** or **destruction** of red blood cells
* Red blood cells carry Oxygen and remove Carbon Dioxide
* **Anemia** (lack of red blood cells… causing _fatigue_)
46
What is the recommended daily intake of vitamin E?
15 milligrams
47
What are some sources of vitamin E?
* Plant oils, dark green veggies, fruits
* Whole grains, nuts &seeds, fortified breakfast cereals
* Butter, Milk
48
What are the main functions of Vitamin K?
* Blood clotting!
* Bone metabolism (protein activation)
* Prevention of arterial buildup
49
What is the recommended daily intake for vitamin K?
* Females – 90 micrograms
* Males – 120 micrograms
50
What are food sources of vitamin K?
* Liver, eggs, cheese, butter
* Green veggies
* **Formed by bacteria in large intestine**
* Calcium supplements
51
What do B vitamins primarily assist with?
production & breakdown of nutrients for ‘energy’
52
What are the functions of thiamin (vitamin B1)
* Carb metabolism (energy production)
* Nervous system function
53
What are thiamin deficiency symptoms?
Loss of appetite, depression, pain in calves
54
What is the daily recommended intake of thiamin (B1)?
1.1 – 1.2 milligrams (mg)
55
What are some food sources of vitamin B1 (thiamine)?
* Pork, ham, liver
* Sunflower seeds
* Whole grains
* Dried beans, peas, nuts, seeds
56
What are the functions of vitamin B2 (riboflavin)?
CHO metabolism (energy production)
57
What is the recommended daily intake of riboflavin (vitamin B2)?
1.1 – 1.3 milligrams (mg)
58
What food sources of riboflavin (vitamin B2) are there?
* Liver
* Milk
* Mushrooms (not those kind!!!)
* Spinach
* Whole or enriched grains
59
What are the functions of niacin?
Energy production Fat synthesis Fat breakdown
60
What is the daily recommended intake of niacin (vit B3)?
14 – 16 milligrams (mg)
61
What are some food sources of niacin (vitamin B3)?
* Tuna, Salmon,
* Chicken, Beef
* Bran
* Peanuts
* Whole and enriched grains
62
What are the functions of pantothenic acid?
Energy production Fat synthesis Fat breakdown
63
What is the recommended daily intake for pantothenic acid?
5 milligrams (mg)
64
What food sources are there for pantothenic acid?
Liver Eggs Broccoli Mushrooms
65
What are the functions of biotin?
Glucose & energy production Fat Synthesis
66
What is the recommended daily intake of biotin?
30 micrograms
67
What are food sources of biotin?
* Liver
* Cheese
* Egg yolks
* Cauliflower
* Peanut butter
68
What are the functions of vitamin B6?
* Protein metabolism (building)
* Neurotransmitter synthesis
* Hemoglobin synthesis
69
What is the recommended daily intake of vitamin B6?
1.3 – 1.7 milligrams (mg)
70
What are food sources of vitamin B6?
* Animal protein containing foods
* Egg yolks
* Peanut butter
* Liver
* Cauliflower
71
What are the functions of folic acid?
DNA synthesis (important **expectant mothers**)
72
What is the recommended daily intake for folic acid?
400 micrograms
73
What food sources are there for folic acid?
* Liver & organ meats… yummy!
* Green, leafy veggies
* Orange juice
* Sprouts
* Sunflower seeds
74
What are functions of vitamin B12?
Folic acid metabolism Nerve function
75
What is the recommended daily intake for vitamin B12?
2.4 micrograms
76
What are food sources of vitamin B12?
* Animal sources (doesn’t occur naturally in plants)
* Organ meats
* Oysters
* Clams
* Fortified breakfast cereals
77
What are the functions of vitamin C?
* **Connective tissue** synthesis
* **Hormone** synthesis
* **Neurotransmitter** synthesis
* **Antioxidant** activity/**immune** system
78
What is the recommended daily intake of vitamin C?
75 - 90 milligrams (mg) Body only absorbs approx 100mg/day
79
What are food sources of vitamin C?
* Citrus fruits, strawberries, cantaloupe
* Broccoli, tomatoes, green veggies
* Peppers! (best pound for pound source)
80
What diseases can Vitamin D have a huge impact on?
**Vitamin D** has a huge impact on our **immune systems**, preventing everything from the **common cold, to influenza, certain cancers, and yes... even reduced chances of developing symptoms of viruses like Coronas**.
81
What are the functions of minerals?
Minerals play an important role in ‘**body functions**’ at all levels… **cellular, tissue, organ**, etc.
82
How are minerals categorized?
Minerals are ‘categorized’ **based on the amount our bodies need each day**:
_Greater than 100_ mg/day = **Major** Minerals
_Less than 100_ mg/day = **Trace** Minerals
83
What are considered major minerals (list the ones from the slide)?
* Calcium (1000-1300 milligrams)
* Sodium (1200-1500 milligrams)
* Potassium (4700 milligrams)
* Chloride (2300 milligrams)
* Phosphorus (700-1250 milligrams)
* Magnesium (310-420 milligrams)
84
How much sodium do we require daily?
1200 - 1500 mg
85
How much potassium do we need in a day?
4700 mg
86
How much calcium do we need in a day?
1000 - 1300 mg
87
What minerals are considered trace minerals (as listed on the slide)?
* Iron (8-18 milligrams)
* Zinc (8-11 milligrams)
* Selenium (55 micrograms)
* Iodide (150 micrograms)
* Copper (900 micrograms)
* Fluoride (3.1-3.8 milligrams)
* Chromium (25-35 micrograms)
* Manganese (1.8-2.3 milligrams)
* Molybdenum
88
What are the functions of iron?
* **Transports oxygen** in blood and muscles
* **Releases energy** from cells
* **Fights fatigue & infection** (immune system)
* **Red blood cell** production
89
What are the daily intake needs for iron?
* ‘Teen’ males & females = 10-13 mg/day
* ‘Adult’ males = 7-8 mg/day
* ‘Adult’ females = 12-18 mg/day
90
What happens when there is an iron deficiency?
**Anemia**, Red blood cells low
91
What are symptoms of an iron deficiency?
**_fatigue_**, headaches, mood swings, difficulty concentrating, anxiety, pale skin, white lips & gums, heavy periods, swollen tongue, brittle hair and hair loss
92
What are some food sources of iron?
Beef, seafood, poultry, broccoli, peas, legumes, bran
93
What can improve iron absorption?
Iron absorption increases when eating meat… with **Vitamin C**
94
What are the functions of calcium?
* **Bone and tooth** strength & structure
* **Muscular contractions**
* Nerve impulse **transmission**
95
What are the daily intake needs for calcium?
Adults = 1000 - 1500 mg/day
Body absorbs 300-500mg per meal
96
What happens when there is a calcium shortage?
bone deterioration (osteoporosis)
97
At what point is 90% of bone built?
by age **18**
98
What percentage of bone is built between ages 18 & 35?
10%
99
How much bone mass do you lose per year after age 35?
You can **lose 1%** of your bone mass **each year** after age **35!**
100
What is the objective regarding bone while we age and how can we accomplish it?
It’s all about **preservation of bone mass** (take in _calcium_, _weight bearing_ exercise)
101
What are some food sources of calcium?
Dairy products, fish, leafy veggies, tofu, orange juice Example: 500 ml milk + 200 g yogurt or 1 cheese slice = 1200 mg
102
What are the functions of sodium?
* Aids **nerve impulses**, **Water balance**
* Functions in ion balance of **extracellular fluid**
103
What are the daily sodium intake needs?
Adults = 1200 - 1500 mg/day
Try to stay **under 2400 mg/day** (about 2 teaspoons)
104
What can happen if you have a sodium deficiency?
leads to **muscle cramping** during exercise
105
What can happen if you have too much sodium?
leads to **high blood pressure**, **calcium loss**, **water retention**
106
What are some food sources of sodium?
Table salt, condiments, sauces, soups, chips… most snack foods!
107
What are the functions of potassium?
* Aids **nerve impulses**, **muscle performance**
* Reactions that **build protein**
* Water balance, functions in balance of **intracellular** fluid
108
What are the daily intake needs for potassium?
Adults = 4700 mg/day
109
What happens if there is a deficiency in potassium?
leads to **muscle weakness** or cramping during exercise, dehydration, loss of appetite, **irregular heartbeat**
110
What are food sources of potassium?
bananas, spinach, squash, potatoes, orange juice, milk, meat, legumes, whole grains
111
While you should drink water all day, when are some critical times for water consumption?
especially **before, during, and after exercise** to improve physical performance
112
What are some positive effects of staying hydrated?
* Better **concentration and focus**
* **Improves motor skill** performance
* Feel **less fatigued** … energy isn’t just from CHOs!
* Keep **heart rate and body temp in optimal zone**
113
What are some consequences of dehydration?
* **Increases fatigue**… impairment of motor skill control
* **Mental function is reduced**… impairment of decision-making and ability to concentrate
* **Increased body temp** (105 degrees F or 40 degrees C = heat stroke starts)
* **Elevates heart rate**, blood thickens
* **Nitrates build up** (dangerous levels) in the blood stream
* **Kidney & brain damage** (can even lead to seizures or death)
114
After 1 hour of running in the sauna suit, how much water and body weight did the rugby player lose?
After 1 hour of running in heat, the rugby player **lost 7%** of his water weight (**14 pounds!)**
115
What are the general fluid recommendations for men and women?
* We consume ‘fluids ‘via food & beverages
* **60%** of water intake comes from ‘**beverage**’ sources
* **40%** of water intake comes from ‘**food**’ sources
* Many studies conclude we need to consume the following amounts from ‘beverages’ on a daily basis:
* **Males** = 12 cups total fluid per day (**3 L**)
* **Females** = 9 cups total fluid per day (**2.25** L)
* (We need to drink **6 bottles per day**)
116
What affects fluid loss and hydration?
* **Genetics** (body size, amount we sweat… different for each)
* **Fitness** level (fitter people sweat earlier and \> amount)
* **Environment** (hot environment = more sweating)
* **Exercise Intensity** (intensity up = more sweat = \> fluid loss)
117
How much fluid is it common to lose per hour of exercise?
It’s common to lose **500mL - 2.0 L** of fluid per hour of exercise (sweat)
118
How do we know how much replacement fluid to drink?
* Weigh yourself before exercise… then again after
* **One kilogram of BW lost** = **One liter of fluid**
119
How many litres of fluid are lost if someone loses 1 kg of body weight during exercise?
one litre
120
What % of dehydration can impair athletic performance?
2%
121
What is a good approach to hydrating during activity?
Active people can tolerate drinking **150-300 ml** every **15-20 minutes** during exercise or competition
122
Studies have shown that after exercise or sport we need how much fluid?
* We tend to **only replace 30–70%** of sweat & fluid loss
* We should **consume 150%** of fluid loss during activity (**within 4 hours**)
123
Why Don’t We Re-Hydrate Properly?
* We **forget** (so focused on our training, competition/race/game)
* **Worried** about or experiencing **stomach upset**
* **Lack of beverage availability**… doesn’t taste good or is too warm
124
What characteristics should a post-exercise drink have to motivate consumption?
Research shows that post-exercise drinks need to be **cool, tasty**, and **available** or not enough fluids will be consumed!
125
When is fluid intake enhanced?
* Cool
* Flavored
* Contains sodium
This is why **‘sports drinks’, ‘sports waters’ , or ‘vitamin waters’** are an ideal choice immediately before, during, and after exercise
126
How much CHO is in sports drinks?
**Sports drinks** and **sports water** also contain **CHOs (4-8%)** that allows for immediate re-fuelling to take place & minerals (lost in sweat)
127
Though plain water is still a suitable option for fluid, what is it missing?
it **doesn’t stimulate fluid intake** or provide **CHOs, sodium, or potassium**
128
How do you know if you should use ‘sports drinks’?
* Exercise involving _very high sweat rates_
* Exercise involving _high intensity or long duration_
* Exercise involving _hot and/or humid conditions_
* To _speed up recovery_ after exercise
* Fluid, carbs, sodium, potassium stores replenished
129
What should you look for in a ‘good’ sports drink?
* _Non-carbonated_ water
* _Sodium_… prevents muscle cramping
* _Flavor_… helps athletes drink more fluids
* _CHOs_… sugar improves taste, blood glucose up, helps fuel muscles **(30-60 grams of CHO per hour during exercise**)
130
What product has become more popular as of late in relation to hydration?
Sports water: marketed as Propel, Aquafina Plus, G2, & Vitamin Water
131
What claims are there out there for sports water being better than sports drinks or good old fashioned H20?
* Encourages hydration… **tastier** than plain water
* Has approximately **half the kcals** of sports drinks
* Still has **added vitamins, & minerals** (sodium, potassium)
132
What are key messages related to fluid intake?
* Drink _regularly throughout the day_ leading up to training session or competition (**start with water when you wake up!**)
* Start every workout, training session, or competition in a **‘hydrated state**’ (urine should be _mostly clear_)
* Consume **500-600 ml of fluid within ONE hour before exercise**
* Begin drinking **early during exercise** and **continue with small amounts during**… _150-300 ml every 15-20 minutes_
* To account for sweat and urine loss, you should drink **150% of fluid loss in the 4-6 hour window following exercise**
133
How large is the energy drink industry in global sales annually?
**5-6 billion dollars** in sales globally per year!!!
134
When was the first energy drink released?
**Japanese** company released the **1st energy drink in 1962**
135
What was the first energy drink that came to the US and Canada?
The first “energy drink” that came to the United States & Canada was actually a cola called **Jolt Cola (1980s)**
136
What claims do energy drinks like Red Bull put out there?
They _claim_ to **‘energize’ you** or make you ‘**more alert**’ Very appealing to athletes, students (teens & 20s), or any individual looking for a ‘boost’!
137
How many adverse events have been reported to Health Canada relative to energy drinks and how many suspected deaths?
**78** adverse events and **2** suspected deaths
138
Evidence suggests that what adverse effects might result from consuming an energy drink?
* irregular heart beat
* heart attacks
* spike in blood pressure
* blood clots
* seizures
139
What's in energy drinks?
* Very high in **Simple CHOs (sugar!)** and **caffeine**
* Most contain **high fructose corn syrup**, **amino acid taurine** (man-made), and other **stimulants**
* Many also contain: herbs, amino acids, protein, and other substances… like **guarana (herbal caffeine)**
140
What does the 5-hour energy drink contain?
5-Hour Energy beverage contains a huge **1870mg ‘proprietary blend’** of products such as taurine, citicoline, tyrosine, phenylalanine, malic acid, glucuronolactone, and caffeine
141
Why should you be wary of proprietary blends when it comes to energy drinks?
Beware of ‘proprietary blends’… formula is owned by the company and specific amounts of ingredients **do not have to be listed on the labels**!
142
Which energy drinks are sold on RDP campus?
* Red Bull
* Monster
* Full Throttle
* Rockstar
* 5-hour energy
* Amp
143
Why won't energy drinks help the way that they advertise?
* Very high concentrations of **simple CARBS** slows the fluid absorption rates and will **hinder re-hydration during due to sweating!**
* High fructose corn-syrup = _higher amounts of ‘fat’ created in blood_
* Not a smart strategy to ingest energy drinks before or during exercise… **insulin spike** and **subsequent energy crash!**
* Not suitable after exercise either due to **interference of fluid absorption** (sports drinks are much better)
* High concentrations of **simple CARBS** (fructose) can cause **stomach upset** and **act as a laxative** (that’s not good!!!)
144
At what level can caffeine enhance exercise performance?
* Caffeine up to **6 mg/kg BW** can enhance exercise performance
* 75kg athlete can consume up to 450 mg before negative effects
* That’s 2 ‘extra large’ (20 oz) Tim Horton’s coffees (400 mg)
145
How much caffeine in energy drinks relative to brewed coffee?
Energy drinks contain up to **30% more caffeine** than brewed coffee by volume
146
What is the caffeine content of energy drinks relative to Coke or Pepsi?
Contain up to **2 – 3 times as much caffeine** as Coke or Pepsi!
147
What can large doses of energy drinks cause?
* Light-headedness
* Diuretic effect (excess urination)
* Laxative effect
* Energy drinks can also cause athletes to fail ‘doping tests’!
148
What are some of the herbal forms of caffeine contained in energy drinks?
* Guarana seeds
* Kola nuts
* Yerbamaté leaves
149
What are some of the other ingredients of concern in energy drinks?
* Pyruvate (a salt of pyruvic acid) **claims** to fight fatigue and burn fat… _ineffective in amounts available in energy drinks_
* Protein & Amino Acids… used sparingly as a muscle fuel and **doesn’t not add to glycogen production (no energy!)**
* Creatine, Carnatine, Taurine… amounts added to beverages is **too small to be of any benefit to exercise performance**
* Example: you’d have to consume over 170 servings of the beverage to see any benefit from the creatine
* Lipids… improves taste but **fat takes longer to digest** and wouldn’t provide ‘quick’ energy before or during exercise
* Oxygen… some energy drinks add dissolved O2 and claim it accelerates aerobic metabolism, lowers levels of lactic acid, and improves exercise performance… **extra ‘oxygen’ consumed in a beverage is ‘exhaled’ (no evidence oxygenized drinks help at all)**
* _Hornet’s Saliva_ (my favorite!!!)… amino acid product found in saliva of baby hornets… claims to decrease lactic acid… **absolutely no scientific research to validate this claim!**
150
What are the summary suggestions regarding energy drinks?
* People will always be attracted to products that ‘**provide more energy**’ or ‘**give you a boost**’
* **Read labels** and **be cautious**… some products can be dangerous - you are only one responsible for what you put into your body
* Avoid taking ‘**herbal additives’ if you are taking prescription medicine**… there may be adverse interactions Energy Drinks + Meds, Cold FX, Others? = Risk
* Avoid any product containing ephedra, yohimbe, and yerba maté… are all **unsafe and many times found in ‘energy drinks’!**
151
What are the three fundamental differences between an **active** person’s diet and the diet of the **general population’s?**
1. Need for **additional kcals** to provide energy for physical work (i.e. carbs and lipids)
2. Need for **proper muscle building nutrients** and intake (food, supplements, & beverage supplements)
3. Need for **additional fluid intake** (hydration)
152
How much CHO do active individuals need on **performance days**?
**6-10 grams** of CHO per kg BW
153
What can lead to poor training and poor performance?
* Low muscle glycogen
* Low blood glucose
* Dehydration
* Low sodium, and
* lack of protein synthesis
154
On active days, what should active people do regarding carbohydrates?
On ‘active’ days (training & competition), we need to consume **complex CHO** based foods and… **Eat in Reverse** (front-load your carbs earlier in the day!)
155
What is a nutritional strategy for “Intermittent” Training or Competition (60-90 minutes of sprint/rest type exercise… hockey, soccer, bball, intervals)
* Goal is to load carbs in order to **store glycogen in liver** and **muscles**
* **24 hrs** before competition… high carb intake of **6-10 g per kg BW**
156
What is the nutritional strategy for “Continuous” Training or Competition (90 minutes plus of biking, running, swimming)?
* Glycogen stores can sink critically low = reduced power & skill
* **Carb Loading can result in 20% enhancement** in endurance capability
* **24 hrs** before competition… very high carb intake of **7-12 g per kg BW**
157
What are general ‘**pre-exercise**’ nutrition recommendations?
* Purpose is to **store glycogen** and **ensure hydration**
* Choose foods high in complex carbs, with moderate amount of protein… **4:1 ratio of CARBS to PROTEIN**
* 20-60 grams of Carbs
* 5-15 grams of Protein
* Choose foods l**ow in fat & low in fiber**… no unexpected surprises regarding stomach comfort
158
What should you consume **3-4 hours prior** to exercise?
* a ‘**larger’ pre-exercise meal** – pasta, potatoes, rice, bagel or bun sandwich, fruit, juice, water
159
What should you consume **2-3 hours prior to exercise**?
a ‘**smaller’ pre-exercise meal** – smaller pasta, bagel or bun sandwich, cereal, juice, water
160
What should you consumer **1-2 hours prior to exercise**?
= a ‘**small snack’ before exercise** – bagel, yogurt, granola bar, fruit, juice, sports drink
161
What are the recommendations for pre-exercise fluid intake?
* Consume fluids in **small, steady quantities throughout the day**… your urine should be fairly clear.
* Take a water bottle everywhere you go… drink early & often throughout the day. Drink **to thirst and a little bit more**.
* ‘Sip’ at least **500–600 ml** of plain water a **few HOURS** before exercise or competition (i.e. full bottle of H20)
* Consume **500-600 ml** of **sports drink and/or plain H20 within ONE hour before exercise** (i.e. G2 or H20 with Gatorade)
* Drink **150-300 ml** of sports drink **15-20 MINUTES** before exercise or competition (i.e. Gatorade or Powerade)
162
What are food recommendation for post exercise food intake?
* Immediately following exercise, you need to begin drinking fluids and consuming high carbohydrate foods, with some protein
* **Ingesting Carbs + Protein within the first 15-30 minutes post exercise is crucial in the recovery process** (**2:1** Carbs to Pro ratio)
* This **CRUCIAL15-30 MINUTE WINDOW** will significantly enhance muscle energy stores (glycogen). During this small ‘window of time’ your muscles are **like a sponge**, ready to absorb nutrients
163
What are Dr. Berardi's findings on carb and protein beverage consumption post exercise?
* Increased muscle protein synthesis (building of protein - anabolism)
* Decreased protein breakdown (catabolism)
* **Faster recovery** from training
* **Reduce** _muscle soreness_
* **Enhanced glycogen synthesis** and **immune function**
* Increased **use of fats for energy at rest**
* **Better reaction time**, increased speed during intervals, enhanced motor skill movement and accuracy
164
What is a naturally balanced, option for a recovery drink?
* **Chocolate Milk** (28g CHO/8g Pro) (much cheaper and buy it anywhere)
165
What are some post-exercise tips to kick start recovery?
* Give me Carbs and Protein
* Go liquid
* Protein power
* Hold the fat and fiber
* Re-hydrate
166
What are some examples of good post-exercise snacks?
* a bagel with peanut butter & jam
* sport bars, fruit
* low-fat yogurt with real fruit
* fig newtons
* plain cookies
* muffins
* ju-jubes… yes!
167
What can you consume to ensure rapid digestion post and enhanced recovery post exercise?
* **recovery beverage** over solid food
* Promotes muscle recovery and replenishment of glycogen
* **Whole food meal** can be eaten **1 – 2 hours after exercise**
168
What are some of the negative effects of consuming alcohol post-workout?
* Alcohol = significant **urine losses** and **reduced ability to hydrate or re-hydrate!**
* can have a **negative impact on the behavior** of individuals during the post-exercise recovery period (don’t take care of their bodies)
* Re-hydration and glycogen storage is diminished
* **Inhibits absorption of B vitamins** (which aid physical performance)
* Alcohol is a **vasodilator** = **increase swelling and impedment of healing for soft-tissue injuries**
* May lead to other neglectful behaviors leading to injury or lack of recovery
169
How long should you refrain from alcohol intake before competition?
should n**ot be consumed 24 – 48 hours prior to competition** in the case of an athlete who **preparing to perform** or has **suffered a soft tissue injury**
170
What organs are in danger if you take a painkiller for a hangover?
liver and kidneys
171
What can happen if you mix alcohol and ibuprofen?
**Stomach bleeding and ulcers**… but with small amounts of alcohol, not really harmful. Just don’t do it all the time
172
What can happen if you mix acetaminophen and alcohol?
**Kidney and Liver damage.** Avoid with alcohol _always_.
173
**What are two of the best organizations that third party test supplements, globally?**
**_Informed Sport_ and _Informed Choice_**
174
Which supplements actually work for endurance activities based on the pictogram?
* caffeine
* carbohydrate gels/drinks
* beta-alanine
* beetroot juice
* bicarb/citrate antioxidants
175
Which supplements actually work for health based on the pictogram?
* probiotics
* electrolytes
* vitamin D
176
Which supplements actually work for strength/size activities based on the pictogram?
* creatine
* protein
177
What are some of the potential benefits of creatine?
* A large body of evidence shows that creatine supplementation leads to an **improvement in high intensity training**
* Greater **gains in muscle mass** when combined with **strength training**
* Enhanced **glycogen storage**
* **Limiting muscle damage** and **improved recovery** following extensive training
178
Informed Sport & Informed Choice: What is the Difference?
Informed Sport was developed in 2008 for the elite sports nutrition industry in conjunction with UK Anti-Doping (UKAD). It is the only [global third-party testing and certification programme](https://sport.wetestyoutrust.com/about) that tests every single batch of a product prior to it being released to market.
Established in 2007, Informed Choice is a global retail monitoring and [quality assurance programme](https://choice.wetestyoutrust.com/about-informed-choice) that helps reduce the risk of impurities and banned substances entering products. All products bearing the Informed Choice logo or on-pack descriptor allow supplement users to know the product has undergone regular rigorous checks and [third party supplement testing](https://choice.wetestyoutrust.com/about-informed-choice).
The key difference between Informed Choice and Informed Sport is the frequency of testing done. [Informed Sport certification](https://sport.wetestyoutrust.com/about/certification-process) means every batch/lot of a product is tested before it’s released to market. Informed Choice testing is done through monthly blind sampling.
179
What level of serum vitamin D is considered low?
Less than 50 mmol/L
180
What makes vitamin D unique compared to other vitamins?
It actually becomes a hormone
181
What two groups of people have to worry a bit more about low vitamin D levels?
Dark skinned people and overweight people
182
What vitamin displays the following deficiency symptoms: night blindness, xeropthamlia, poor growth, dried skin
Vitamin A
183
What vitamin displays the following deficiency symptoms: rickets and osteomalacia?
Vitamin D
184
What vitamin displays the following deficiency symptoms: hemolysis of red blood cells and nerve degenration
vitamin E
185
What vitamin displays the following deficiency symptoms: hemorrhage and fractures
vitamin K
186
What vitamin displays the following deficiency symptoms: beriberi (nervous tingling, poor coordination, edema, heart changes, weakness)
Vitamin B1 (thiamin)
187
What vitamin displays the following deficiency symptoms: inflammation of the mouth and tongue, cracks at the corners of the mouth, eye disorders
vitamin B2 (riboflavin)
188
What vitamin displays the following deficiency symptoms: pellagra (diarrhea, dermatitis, dementia, death)
Vitamin B3 (niacin)
189
What vitamin displays the following deficiency symptoms: dermatitis, tongue soreness, anemia, depression
biotin
190
What vitamin displays the following deficiency symptoms: headache, anemia, convulsions, nausea, vomiting, flaky skin, sore tongue
Vitamin B6
191
What vitamin displays the following deficiency symptoms: megaloblastic anemia, inflammation of the tongue, diarrhea, poor growth, depression
Folate (folic acid)
192
What vitamin displays the following deficiency symptoms: macrocytic anemia, poor nerve function
vitamin B-12
193
What vitamin displays the following deficiency symptoms: scurvy, poor wound healing, pinpoint hemmorhages, bleeding gums
vitamin C
194
How many minerals do we need on a daily basis?
16 +
195
Where does iron come from?
The body is unable to manufacture iron therefore the body’s iron needs must be **fully supplied by the food we eat.**
196
What foods can inhibit iron absorption?
Excessive intakes of **tea, coffee and bran** have an inhibitory effect. Consumption of these foods may need to be modified when iron status is poor
197
What is iron deficiency anemia?
Iron deficiency anaemia is a condition where iron is depleted to such an extent that the **manufacture of haemoglobin and red blood cells is limited**. It is associated with symptoms such as **fatigue, weakness, breathlessness, and impaired aerobic capacity**
