Nutrition & The Athlete Flashcards
1
Q
______ are primary fuel source for cells (glucose)
A
Carbs
2
Q
Simple carbs = ___
A
Monosaccharides
3
Q
Complex carbs = _____
A
Disaccharides
4
Q
T/F: carbs are required for aerobic and anaerobic systems
A
TRUE
5
Q
What is the storage form of carbs?
A
Muscle glycogen
6
Q
What is the only food source the brain requires?
A
Carbs
7
Q
How many calories/gram: CARBS
A
4 cal/g
8
Q
What is the greatest food source of potential energy?
A
FAT
9
Q
Triglycerides break down into ____ and ____
A
Glycerol, FFA
10
Q
How many calories/gram: FAT
A
9 cal/g
11
Q
Protein building blocks = _____
A
Amino acids
12
Q
What food source is an energy source for sustained activity?
A
protein
13
Q
How many calories/gram: PROTEIN
A
4 cal/g
14
Q
T/F: Fitamins and minerals are key to biochemical rxns to break food but do NOT provide energy
A
TRUE
15
Q
ATP: 1 mol = _____ kcal of energy
A
7.3
16
Q
How many ATP form from 1 molecule of glucose (glycolysis)
A
36
17
Q
Stored form of energy in a high concentration is
A
CP or PCr
18
Q
PCr provides energy for _____
A
ATP resynthesis
19
Q
what is a MET and what is it used for?
A
Metabolic equivalent (aka REE) used to estimate energy cost of activity
20
Q
________ are based on rate of effort and type of sport
A
MET equivalents
21
Q
T/F: By using METS you can determine caloric expenditure
A
TRUE
22
Q
Which energy system does not require O2?
A
ATP-PCr
23
Q
Which energy system is for high power, low capacity?
A
ATP-PCr
24
Q
Which energy system requires O2
A
Aerobic
25
Anaerobic system is aka ____
Lactic acid system
26
Exercise Intensity at <30% VO2max uses this fuel source
Predominantly muscle fat stores
27
Exercise Intensity at 40-60% VO2max uses this fuel source
Fat and CHO evenly
28
Exercise Intensity at 75% VO2max uses this fuel source
Predominantly CHO
29
Exercise Intensity at >80% VO2max uses this fuel source
100% CHO
30
Adolescent athletes (and younger) have RDA for calories at a minimum of ______ cal/kg
30-40 cal/kg (average)
31
Adolescent athletes protein intake RDA is _____ g/kg
1.2-2.0 g/kg
32
Female athlete: DRIs of key minerals (due to increased need or decreased intake) include these 4 minerals and what dosage?
1. Calcium (1000mg; 1200mg >50 yo)
2. Iron (18 mg)
3. Zinc (8 mg)
4. Vit D (600 IU)
33
6 things that could result from decreased micronutrient intake and decreased energy intake in female athletes
1. Decreased bone density
2. Impaired immune response
3. Menstrual dysfunction
4. Anemia
5. Poor exercise performance
6. Increased recovery time from injury
34
What is the Female Athlete Triad
1. Energy availability (EA)
2. Menstrual Function
3. Bone health/density (declines --> osteopenia/porosis)
35
ACSM Evidence Statements:
| Under nutrition impairs ____ and ____ health
Reproductive and bone
36
ACSM Evidence Statements:
| Menstrual irregularity and decreased MBD increase risk of _______
Stress fx
37
Triad occurs most often in sports that emphasize ______
Leanness
38
What similar conditions can be seen in males to the female athlete triad?
1. Low energy availability (EA)
2. Low BMD
3. Low testosterone
39
Diet and exercise is best with ___
Behavior modification
40
BMI does or does not account for LBM?
does NOT
41
How many cal = 1lb fat?
3500
42
How to gain weight?
1. Calorically dense diet using all sources of energy
2. Limited aerobic activity
3. Strength/resistance training
43
What is REE
Resting energy expenditure
44
How is REE measured
Indirect calorimeters (metabolic cart) via RQ, equations, or body comp measurements
45
What is TEE
Total expenditure
46
TEE equation
TEE = REE + activity factors (%REE)
47
Sedentary = ? (In reference to REE)
20% + REE
48
Moderate (4-5x/wk) = ? (In reference to REE)
45% REE
49
High intensity = ? (In reference to REE)
60-100% REE
50
Protein RDA for normal (non-active)
0.8g/kg
51
RDA for protein for strength athletes
1.5-2.0 g/kg
52
RDA for protein for endurance athletes
1.2-1.4 g/kg
53
RDA for protein for average NCAA D1 Athlete
1.2-1.5 g/kg
54
RDA for protein for master athletes
1.2-1.7 g/kg
55
Optimizing Muscle Protein Synthesis:
| Muscle stimulation > _______
Muscle breakdown
56
Optimizing Muscle Protein Synthesis:
| Consume adequate amounts of protein ______ and ______ training session (30 minutes)
Before and immediately after
57
Optimizing Muscle Protein Synthesis:
| Quality protein- _______ (2-3g) can stimulate MPS
Leucine
58
Optimizing Muscle Protein Synthesis:
| Consume sufficient calories and make sure ______ exercise is adequate
Resistance
59
Optimizing Muscle Protein Synthesis:
| T/F: Do not need to rest between training sessions to allow for muscle growth
FALSE: DO REST
60
Protein Dose for Muscle Synthesis:
| ____ g EAA maximally stimulates MPS
8
61
Protein Dose for Muscle Synthesis:
| ______ g high-quality protein will provide _____ g of BCAAs
20 g --> 8 g
62
What are the BCAAs
Leucine, Isoleucine, Valine
63
Protein Dose for Muscle Synthesis:
| 20g high quality protein achieves maximum _____ _____ ______
Muscle synthesis stimulation
64
Protein Distribution for Muscle Growth:
| __ - __ g high-quality protein at each meal to help maximize muscle protein synthesis
20-35g
65
High quality protein contains _____
Leucine: dairy/whey primary source
66
Protein Distribution for Muscle Growth:
Evenly distributing protein over the course of the day keeps they body in a more _____ state whereas uneven distribution where protein only consumed at dinner keeps body in ______ state
Anabolic
| Catabolic
67
______ is good post-recovery drink
Chocolate milk
68
How much water makes up total body weight? (%)
60-65%
69
Fluid loss leads to loss of ____ and ____
Sodium and potassium
70
Dehydration can diminish energy and impair performance- as little as ____% of water loss can decrease endurance by _____%
2%, 6-7%
71
T/F: It is ok to depend on thirst for level of dehydration
FALSE- DO NOT depend on thirst
72
Before practice/exercise: 2-3 hrs prior should consume _____ fluid with additional _____ 20 min prior
```
16 oz (2 cups)
8 oz (1 cup)
```
73
During exercise: rehydrate every _____ minutes with _____ fluid
15-20 minutes, 4-6 oz
74
Post practice/exercise: rehydrate with at least ______ oz per lb weight lost
16-20 oz
75
Hyponatremia is defined as ____ mmol/L
<135 mmol/L
76
Hyponatremia is due to inadequate ____ intake and increased ___ losses
Na, Na
77
T/F: Over-drinking H2O can dramatically increase risk of hyponatremia
TRUE
78
What # weight loss during exercise qualifies as dehydration
1-2#
79
High protein diet is considered ____% protein
>35%
80
High carb diet considered _____% of diet
60-65%
81
T/F: Gluten free diet promotes weight loss and enhances athletic performance
FALSE
82
Pre-event (3-4 hrs): have _____ carb, _____ fat, and _____ protein
High carb, low fat, moderate protein (20g)
83
Pre event (1-2 hrs): have mainly fresh fruit/juices, lower in ____: yogurt, cheese, cereal
Fiber
84
______ determines next event's energy level
Post-meal
85
Glycogen resynthesis occurs _____ min after event and MPS
30 min
86
Start with _____ g CHO, _____ G protein within 15-30 min, then increase intake within 4-5 hrs post-event
100g, 20g
87
Ratio of CHO:PRO to enhance muscle growth post-event?
2:1
88
NCAA protein maximum is ____ % total kcal in product NOT allowed to be provided by school
>30%
89
Creatine monohydrate, weight gainers, amino acids/glutamine, B hydroxyl B Methylbutyrate (HMB), caffeine, and ephedra are all _________
Ergogenic acids
90
1994 Dietary Supplement Health & Education Act (DSHEA):
| In order to preserve consumer's freedom to choose dietary supplement, manufactures can _______
Make health claims, but not make any therapeutic claims
91
1994 Dietary Supplement Health & Education Act (DSHEA):
| FDA's ability to protect consumers was _____, manufactures not required to demonstrate ___ and ____
Weakened
| Safety, efficacy
92
1994 Dietary Supplement Health & Education Act (DSHEA):
"Vitamins, minerals, herbs, amino acids, or any substance or concentrate, metabolite, constituent, extract or combination of such ingredients" was known as
Supplement
93
2014 and 2010 Dietary Supplement Safety Bill:
| Proposed more restrictions on what?
Manufacturer and distributor of supplement
94
2014 and 2010 Dietary Supplement Safety Bill:
| More structure in
safety and adverse affects reporting
95
2014 and 2010 Dietary Supplement Safety Bill:
If the FDA suspects supplement would cause serious, adverse health consequences or death, or is adulterated or misbranded, the Secretary shall _____
Issue cease in distribution
96
Supplements are regulated as ________ so there are no standards on _____ or _____ and no requirements for staying side effects
A food
| Potency, dosage
97
FDA can only regulate safe ______ and _____ for supplements
Packaging and labeling
98
Supplement Facts label mandated by DHSEA in 1999 and modified in 2010 provides (3)
1. Complete list of ingredients
2. Serving size
3. Number of servings/container
99
Creatine Monohydrate is the most popular _______
Ergogenic aid
100
Creatine monohydrate loading dose is ____g, ____x/day for ____ days
5g, 4x/day, 5-7 days
101
Creatine monohydrate daily requirement is
3-5g
102
Creatine monohydrate daily requirement for 28 days is
3g/day for 28 days
103
Creatine monohydrate has positive effects in those who become depleted in ____ such as ______ and some diseases (PD, HD)
PCr, high intensity/sprint exercises
104
Benefits of creatine monohydrate include (3)
1. Improved training adaptation
2. Enhanced recovery
3. Increased muscle mass
105
ISSN Recommendations: Creatine Child and Adolescents 2017-
"If proper precautions and supervision are provided, creatine monohydrate supplementation in children and adolescent athletes is acceptable and may provide nutritional alternative with favorable safety profile to potentially dangerous anabolic androgenic drugs. However, recommend that creatine supplementation only be considered for use by younger athletes who" (these 4 things)
1. Involved in serious/competitive supervised training
2. Consuming well-balanced and performance enhancing diet
3. Knowledgeable about appropriate use of creatine
4. Do not exceed recommended doses
106
Consuming creatine with a ____-containing drink increases creatine uptake and storage in ______
Glucose-containing
| Skeletal muscle
107
Insulin-mediated glucose uptake my skeletal muscle facilitates ______
Creatine uptake
108
Vitamin ___ and ___ may reduce exercise induced free radical injury
E, C
109
Best to increase consumption of _____ and ____ without supplementation but a multivitamin with ____ can be taken safely
Fruits, vegetables
| Antioxidants
110
glutamine, arginine/ornithine, BCAAs all are
Amino acids
111
Do amino acids benefit athletes in good health?
No
112
Amino acid supplements can add as little as _____ to _____ g of protein to athlete's diet
1-10
113
___-___ AA = 1 g protein
2-100
114
Milk, lean meats, cottage cheese, and yogurt are good sources of _____
BCAAs
115
HMB (B-Hydroxy-B-Methylbutyrate) claim is to increase ____ and maximize function, accelerates _____
Muscle mass, fat loss
116
HMB is a metabolite of the BCAA ____
Leucine
117
Caffeine is recognized as performance enhancer by NCAA: T/F
TRUE
118
Recommended level of caffeine to avoid side effects is ____
<3mg/kg (200mg)
119
Pros of caffeine
1. Enhanced endurance
2. Improved rxn time
3. Delay fatigue
4. Increase REE
120
Cons of caffeine (excessive use)
1. Anxiety
2. Nervousness
3. GI upset
4. Mild diuretic
5. Addiction
6. Insomnia
7. Elevated HR
121
Herbal medicine: T/F
| Natural means it is safe
FALSE
122
Is there FDA regulation for herbal medicine?
No
123
Ephedra/Ma Huang: claims to improve athletic performance, promote weight loss, increase ____ and ____ via ____, bronchial airways, and increase muscle contractility
Energy and alertness via CO
124
Ephedra/Ma Huang is often combined with ____ for enhanced effects
Caffeine
125
T/F: There is evidence for ephedra to improve athletic performance
FALSE
126
Ephedra can have negative effects on:
BP, HR, seizures, n/v, HTN
127
Ephedra is banned by ____ and ___
NCAA, IOC
128
B-complex role in
Energy metabolism
129
How do you know it's fraudulent?
1. 1 product does it all
2. Personal testimonials
3. Quick fixes
4. "All natural"
5. Miracle cure
6. FDA- Approved
