Nutrition & The Athlete Flashcards
______ are primary fuel source for cells (glucose)
Carbs
Simple carbs = ___
Monosaccharides
Complex carbs = _____
Disaccharides
T/F: carbs are required for aerobic and anaerobic systems
TRUE
What is the storage form of carbs?
Muscle glycogen
What is the only food source the brain requires?
Carbs
How many calories/gram: CARBS
4 cal/g
What is the greatest food source of potential energy?
FAT
Triglycerides break down into ____ and ____
Glycerol, FFA
How many calories/gram: FAT
9 cal/g
Protein building blocks = _____
Amino acids
What food source is an energy source for sustained activity?
protein
How many calories/gram: PROTEIN
4 cal/g
T/F: Fitamins and minerals are key to biochemical rxns to break food but do NOT provide energy
TRUE
ATP: 1 mol = _____ kcal of energy
7.3
How many ATP form from 1 molecule of glucose (glycolysis)
36
Stored form of energy in a high concentration is
CP or PCr
PCr provides energy for _____
ATP resynthesis
what is a MET and what is it used for?
Metabolic equivalent (aka REE) used to estimate energy cost of activity
________ are based on rate of effort and type of sport
MET equivalents
T/F: By using METS you can determine caloric expenditure
TRUE
Which energy system does not require O2?
ATP-PCr
Which energy system is for high power, low capacity?
ATP-PCr
Which energy system requires O2
Aerobic
Anaerobic system is aka ____
Lactic acid system
Exercise Intensity at <30% VO2max uses this fuel source
Predominantly muscle fat stores
Exercise Intensity at 40-60% VO2max uses this fuel source
Fat and CHO evenly
Exercise Intensity at 75% VO2max uses this fuel source
Predominantly CHO
Exercise Intensity at >80% VO2max uses this fuel source
100% CHO
Adolescent athletes (and younger) have RDA for calories at a minimum of ______ cal/kg
30-40 cal/kg (average)
Adolescent athletes protein intake RDA is _____ g/kg
1.2-2.0 g/kg
Female athlete: DRIs of key minerals (due to increased need or decreased intake) include these 4 minerals and what dosage?
- Calcium (1000mg; 1200mg >50 yo)
- Iron (18 mg)
- Zinc (8 mg)
- Vit D (600 IU)
6 things that could result from decreased micronutrient intake and decreased energy intake in female athletes
- Decreased bone density
- Impaired immune response
- Menstrual dysfunction
- Anemia
- Poor exercise performance
- Increased recovery time from injury
What is the Female Athlete Triad
- Energy availability (EA)
- Menstrual Function
- Bone health/density (declines –> osteopenia/porosis)
ACSM Evidence Statements:
Under nutrition impairs ____ and ____ health
Reproductive and bone
ACSM Evidence Statements:
Menstrual irregularity and decreased MBD increase risk of _______
Stress fx
Triad occurs most often in sports that emphasize ______
Leanness
What similar conditions can be seen in males to the female athlete triad?
- Low energy availability (EA)
- Low BMD
- Low testosterone
Diet and exercise is best with ___
Behavior modification
BMI does or does not account for LBM?
does NOT
How many cal = 1lb fat?
3500
How to gain weight?
- Calorically dense diet using all sources of energy
- Limited aerobic activity
- Strength/resistance training
What is REE
Resting energy expenditure
How is REE measured
Indirect calorimeters (metabolic cart) via RQ, equations, or body comp measurements
What is TEE
Total expenditure
TEE equation
TEE = REE + activity factors (%REE)
Sedentary = ? (In reference to REE)
20% + REE
Moderate (4-5x/wk) = ? (In reference to REE)
45% REE
High intensity = ? (In reference to REE)
60-100% REE
Protein RDA for normal (non-active)
0.8g/kg
RDA for protein for strength athletes
1.5-2.0 g/kg
RDA for protein for endurance athletes
1.2-1.4 g/kg
RDA for protein for average NCAA D1 Athlete
1.2-1.5 g/kg
RDA for protein for master athletes
1.2-1.7 g/kg
Optimizing Muscle Protein Synthesis:
Muscle stimulation > _______
Muscle breakdown
Optimizing Muscle Protein Synthesis:
Consume adequate amounts of protein ______ and ______ training session (30 minutes)
Before and immediately after
Optimizing Muscle Protein Synthesis:
Quality protein- _______ (2-3g) can stimulate MPS
Leucine
Optimizing Muscle Protein Synthesis:
Consume sufficient calories and make sure ______ exercise is adequate
Resistance
Optimizing Muscle Protein Synthesis:
T/F: Do not need to rest between training sessions to allow for muscle growth
FALSE: DO REST
Protein Dose for Muscle Synthesis:
____ g EAA maximally stimulates MPS
8
Protein Dose for Muscle Synthesis:
______ g high-quality protein will provide _____ g of BCAAs
20 g –> 8 g
What are the BCAAs
Leucine, Isoleucine, Valine
Protein Dose for Muscle Synthesis:
20g high quality protein achieves maximum _____ _____ ______
Muscle synthesis stimulation
Protein Distribution for Muscle Growth:
__ - __ g high-quality protein at each meal to help maximize muscle protein synthesis
20-35g
High quality protein contains _____
Leucine: dairy/whey primary source
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
______ is good post-recovery drink
Chocolate milk
How much water makes up total body weight? (%)
60-65%
Fluid loss leads to loss of ____ and ____
Sodium and potassium
Dehydration can diminish energy and impair performance- as little as ____% of water loss can decrease endurance by _____%
2%, 6-7%
T/F: It is ok to depend on thirst for level of dehydration
FALSE- DO NOT depend on thirst
Before practice/exercise: 2-3 hrs prior should consume _____ fluid with additional _____ 20 min prior
16 oz (2 cups) 8 oz (1 cup)
During exercise: rehydrate every _____ minutes with _____ fluid
15-20 minutes, 4-6 oz
Post practice/exercise: rehydrate with at least ______ oz per lb weight lost
16-20 oz
Hyponatremia is defined as ____ mmol/L
<135 mmol/L
Hyponatremia is due to inadequate ____ intake and increased ___ losses
Na, Na
T/F: Over-drinking H2O can dramatically increase risk of hyponatremia
TRUE
What # weight loss during exercise qualifies as dehydration
1-2#
High protein diet is considered ____% protein
> 35%
High carb diet considered _____% of diet
60-65%
T/F: Gluten free diet promotes weight loss and enhances athletic performance
FALSE
Pre-event (3-4 hrs): have _____ carb, _____ fat, and _____ protein
High carb, low fat, moderate protein (20g)
Pre event (1-2 hrs): have mainly fresh fruit/juices, lower in ____: yogurt, cheese, cereal
Fiber
______ determines next event’s energy level
Post-meal
Glycogen resynthesis occurs _____ min after event and MPS
30 min
Start with _____ g CHO, _____ G protein within 15-30 min, then increase intake within 4-5 hrs post-event
100g, 20g
Ratio of CHO:PRO to enhance muscle growth post-event?
2:1
NCAA protein maximum is ____ % total kcal in product NOT allowed to be provided by school
> 30%
Creatine monohydrate, weight gainers, amino acids/glutamine, B hydroxyl B Methylbutyrate (HMB), caffeine, and ephedra are all _________
Ergogenic acids
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
1994 Dietary Supplement Health & Education Act (DSHEA):
FDA’s ability to protect consumers was _____, manufactures not required to demonstrate ___ and ____
Weakened
Safety, efficacy
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
2014 and 2010 Dietary Supplement Safety Bill:
Proposed more restrictions on what?
Manufacturer and distributor of supplement
2014 and 2010 Dietary Supplement Safety Bill:
More structure in
safety and adverse affects reporting
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
Supplements are regulated as ________ so there are no standards on _____ or _____ and no requirements for staying side effects
A food
Potency, dosage
FDA can only regulate safe ______ and _____ for supplements
Packaging and labeling
Supplement Facts label mandated by DHSEA in 1999 and modified in 2010 provides (3)
- Complete list of ingredients
- Serving size
- Number of servings/container
Creatine Monohydrate is the most popular _______
Ergogenic aid
Creatine monohydrate loading dose is ____g, ____x/day for ____ days
5g, 4x/day, 5-7 days
Creatine monohydrate daily requirement is
3-5g
Creatine monohydrate daily requirement for 28 days is
3g/day for 28 days
Creatine monohydrate has positive effects in those who become depleted in ____ such as ______ and some diseases (PD, HD)
PCr, high intensity/sprint exercises
Benefits of creatine monohydrate include (3)
- Improved training adaptation
- Enhanced recovery
- Increased muscle mass
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)
- Involved in serious/competitive supervised training
- Consuming well-balanced and performance enhancing diet
- Knowledgeable about appropriate use of creatine
- Do not exceed recommended doses
Consuming creatine with a ____-containing drink increases creatine uptake and storage in ______
Glucose-containing
Skeletal muscle
Insulin-mediated glucose uptake my skeletal muscle facilitates ______
Creatine uptake
Vitamin ___ and ___ may reduce exercise induced free radical injury
E, C
Best to increase consumption of _____ and ____ without supplementation but a multivitamin with ____ can be taken safely
Fruits, vegetables
Antioxidants
glutamine, arginine/ornithine, BCAAs all are
Amino acids
Do amino acids benefit athletes in good health?
No
Amino acid supplements can add as little as _____ to _____ g of protein to athlete’s diet
1-10
___-___ AA = 1 g protein
2-100
Milk, lean meats, cottage cheese, and yogurt are good sources of _____
BCAAs
HMB (B-Hydroxy-B-Methylbutyrate) claim is to increase ____ and maximize function, accelerates _____
Muscle mass, fat loss
HMB is a metabolite of the BCAA ____
Leucine
Caffeine is recognized as performance enhancer by NCAA: T/F
TRUE
Recommended level of caffeine to avoid side effects is ____
<3mg/kg (200mg)
Pros of caffeine
- Enhanced endurance
- Improved rxn time
- Delay fatigue
- Increase REE
Cons of caffeine (excessive use)
- Anxiety
- Nervousness
- GI upset
- Mild diuretic
- Addiction
- Insomnia
- Elevated HR
Herbal medicine: T/F
Natural means it is safe
FALSE
Is there FDA regulation for herbal medicine?
No
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
Ephedra/Ma Huang is often combined with ____ for enhanced effects
Caffeine
T/F: There is evidence for ephedra to improve athletic performance
FALSE
Ephedra can have negative effects on:
BP, HR, seizures, n/v, HTN
Ephedra is banned by ____ and ___
NCAA, IOC
B-complex role in
Energy metabolism
How do you know it’s fraudulent?
- 1 product does it all
- Personal testimonials
- Quick fixes
- “All natural”
- Miracle cure
- FDA- Approved
