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SMP - MNE Exam 1 > Nutrition SDL #2: Sports Nutrition > Flashcards

Nutrition SDL #2: Sports Nutrition Flashcards

1
Q

What % of weight does muscle account for in athletes?

A

40-50%

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2
Q

What do slow twitch fibers use for energy?

A

FAs and glucose in blood through oxidative phosphorylation

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3
Q

What do fast twitch fibers use for energy? Is this efficient?

A

Glycogen, not efficient because anaerobic breakdown uses only 6% of the energy potential of glycogen because going so fast

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4
Q

Describe the order in which energy is used in muscles.

A
  1. ATP stores (run out in 2-3 sec)
  2. Creatine phosphate (lasts 10 seconds)
  3. Fuel metabolism (glycogen or fat)
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5
Q

What does creatine phosphate do to recharge energy supplies?

A

Transferring its phosphate to ADP

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6
Q

How does FA oxidation vary in slow twitch muscles during different levels of effort?

A

Stays constant

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7
Q

What is the main source of energy for muscles at rest or during light to moderate exercise?

A

Fat

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8
Q

When is glucose used in slow-twitch muscles instead of fat?

A

When the energy demands exceed 300-400 kcal/hr

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9
Q

What large molecule does FA beta oxidation require to proceed? Why?

A

Glucose: provides intermediates for Krebs cycle

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10
Q

How long does it take for glycogen stores in a muscle to be depleted?

A

Hours

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11
Q

How many calories are provided by 1 g of fat?

A

9 kcal

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12
Q

What is the most high density energy source?

A

Fat

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13
Q

What are the 7 cofactors necessary for beta oxidation of fats and glycolysis?

A
  1. Thiamin: B1
  2. Riboflavin: B2
  3. Niacin
  4. Pantothenate
  5. Biotin
  6. Iron
  7. Magnesium
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14
Q

What kind of patients may lack enough iron?

A

Young women and vegetarians

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15
Q

What are fats converted to in beta oxidation?

A

Acetyl CoA

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16
Q

How many calories are provided by 1 g of glucose?

A

4 kcal

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17
Q

Can fats and proteins be used in anaerobic metabolism?

A

NOPE

18
Q

What is the main pathway for glucose to replenish the intermediates needed for FA beta oxidation?

A

Biotin dependent carboxylation of pyruvate

19
Q

Why is it best for athletes to eat carbs before practice? What amount and when?

A

To spare glycogen stores

100-140 g of carbs 1-3 hrs before

20
Q

What is a negative side effect of oxidative phosphorylation (ETC)? How to prevent the negative side effects?

A

ROS leak

Antioxidants (fruits/vegetables/Vitamins C&E), selenium containing enzymes, carotenoids

21
Q

What is the ideal amount of carbs to eat to replenish glycogen stores?

A

100 g/400 kcal of energy expended: 50 g/2 hrs

22
Q

What are the best kinds of foods to eat to replenish glycogen stores?

A

High glycemic index foods: rapidly absorbed carbs

23
Q

What can excessive glycogen intake cause?

A

Slow muscle action, decrease in initial speed, cramps

24
Q

What can inadequate repletion of glycogen stores cause?

A

Sluggishness and poor performance

25
Q

What should be consumed during a competition or race?

A

30-60 g of carbs per hour

26
Q

Other than carbs, what else is needed to recover from exercise?

A
  1. Proteins for muscle repair
  2. Vitamin B6
  3. Magnesium
  4. Manganese
27
Q

How much protein a day needed for endurance athletes?

A

1.2-1.4 g/kg

28
Q

How much protein a day needed for strength athletes?

A

1.6-1.7 g/kg

29
Q

How many carbs a day recommended for endurance athletes? What does the highest number of the range correspond to?

A

6-10 g/kg

10 g/kg = carb loading

30
Q

What does Total Energy Expenditure (TTE) depend on? 5 factors. Which one is the most variable factor?

A
  1. Age
  2. Weight
  3. Height
  4. Gender (aka muscle mass)
  5. Physical activity (most variable)
31
Q

What does the Daily Calorie Needs Estimator use?

A

Dietary Reference Intakes (DRIs) formula

32
Q

What is the dietary protocol of cancer survivors?

A

Low fats and high fruits/vegetables

33
Q

Other than athletes, what other individuals have increased dietary needs?

A
  1. Pregnant women
  2. Women who are breast feeding
  3. Sick people
34
Q

When are Metabolic Equivalents (METs) used?

A

Professional athletes

35
Q

What is the METs formula?

A

Energy Expenditure = kg x hrs x MET x 1.05 kcal (needs to be for every activity in a day

36
Q

Do the EERs and DCNEs take into account weight loss for overweight people?

A

Nope

37
Q

What does a decrease in 500 kcal/day correspond to for weight loss?

A

Loss of 0.45 kg/week

38
Q

What % of calories should fat comprise of?

A

20-35%

39
Q

What % of calories should carbs comprise of?

A

55%

40
Q

What is the first step in determining if a patient needs a supplement?

A

Obtain detailed dietary history

SMP - MNE Exam 1 (25 decks)

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