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Strength & Conditioning > SPORT NUTRITION > Flashcards

SPORT NUTRITION Flashcards

1
Q

____________ensure foods contain adequate energy from macronutrients and appropriate micronutrient density

A

SPORT NUTRITION

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2
Q

What are good Nutritional strategies should focus on?

A
  • providing adequate fuel
  • expediting recovery
  • maximizing health
  • improving performance
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3
Q 
How many calories are in all of these nutrients ?
Carb- 
Fats- 
Proteins- 
Alcohol- 
Water-
A 
Carb- 4
Fats- 9
Proteins- 4
Alcohol- 7
Water-0
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4
Q

In terms of calories out what are the parameters that allow for calories to expended to maintain physiological homeostasis?

A

RMR

BMR

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5
Q

BMR=

RMR=

A

1-EE during sleep

2- EE at rest

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6
Q

Thermic Effect of Food is necessary for digestive processes and is _________________________.

A

Up to 10% of EE

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7
Q

High TEF=_____________________________

Low TEF=______________________________

A

HIGH TEF = PROTEIN & FIBER

LOW TEF = FATS & SIMPLE CHOs

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8
Q

Alcohol creates metabolic ___________________

A

DISCREPANCIES

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9
Q

ENERGY IN
1. 4.
2. 5.
3. 6.
________________ENERGY BALANCE_______________
^^^^^^^^

A
  1. FATS
  2. CARBS
  3. PROTEINS
  4. RESTING METABOLIC RATE
  5. VOLUNTARY METABOLISM
  6. TEF
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10
Q

What are six different types of carbs ?

A 
Glucose 
Glycogen 
Monosaccharides 
Disaccharides 
Oliogosaccharides
Polysaccharides
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11
Q

The typical well-nourished athlete has __________g of available glucose.

A

~500g

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12
Q

the ~500g of glucose all come from,_________________, _____________________, ______________________.

A

5g in circulation
400g is stored as muscle glycogen
90-95g is stored as liver glycogen

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13
Q

Which is bad HGI or LGI?

A

HGI

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14
Q

______________-promotes a rapid and significant rise in blood glucose.

  • directly promotes weight gain
  • Increases visceral adiposity and lipidforming enzymes
  • INsulin limits the body’s ability to use fat as fuel
A

HGI-CHO

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15
Q

__________________-promotes a mower and steady blood glucose

  • Increases satiety
  • Lowers insulin secretions and regulates blood sugar
  • maintains insulin sensitivity
A

LGI-CHO

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16
Q

What are some examples of High Glycemic Index food ?

A
  • donuts
  • candy
  • simple sugars
  • glucose
  • carrots
  • cereal
  • honey
  • White bread
  • brown rice/white rice
17
Q

What are some examples of low glycemic Index food?

A 
-apples 
Beans 
Lentils 
Fructose 
Peanuts 
Berries
18
Q 
Athletes need adequate CHOs to:
-
-
-
-
A
  • optimize performance
  • maintain blood glucose during exercise
  • replace and maintain glycogen stores
  • maintain the protein-sparing mechanism
19
Q

______________DOES NOT directly replenish blood glucose.

A

MUSCLE GLYCOGEN

20
Q

__________ supports energy needs during exercise.

A

LIVER GLYCOGEN

21
Q

_____________ of glycogen is used per min: after _____ stored CHOs are depleted.

A

~1g , ~90min

22
Q

_________ is a key element to acute recovery

A

CHO

23
Q

Event Duration. Intake. Carbohydrate Type
< 30 min. N/A. 1
30-75 min. Mouth rinse only. 2
1-2 hourS. Up to 30g per hour. 3
2-3 hours. Up to 60g per hour. 4
> 2.5 hours. Up to 90g per hour. 5

A
  1. N/A
  2. ANY FORM
  3. GLUCOSE & FRUCTOSE
  4. GLUCOSE &FRUCTOSE
  5. MULTIPLE AND TRANSPORTABLE
24
Q

_____________>90 min are primarily limited by glycogen storage and glucose availability CHO storage is low = greater risk for injury, illness, weakness and muscle soreness.

A

ENDURANCE EVENTS

25
Q

In terms of Carb loading methods how does the Classical method worK?

A
  • WEEK BEFORE EVENT;3 days of intense exercise w/10% intake, then 3 days of minimal exercise w/90% CHO intake
  • POTENTIAL ISSUE: injury, illness, notable fatigue, psychological issues
26
Q

In terms of CHO loading techniques how does the Taper Method work?

A
  • used to eliminate depletion phase while still increasing glycogen storage
  • 3 days before competition:taper exercise and rest with 70% CHO intake.
27
Q

In terms of CHO loading techniques how does the SIngle-bout Method work?

A
  • ~ 24 hours before event: perform a brief, intense bout of anaerobic exercise
  • over next 24 hours consume 12 g of CHO/kg of BW via frequent grazing
28
Q

Consume ______________primarily in the forms of polysaccharides (60-65%total kcal)

A

7-10g/kg of BW

29
Q

_____________ may be optimal for pre-,during and post-training energy.

A

SIMPLE CHOs

30
Q

___________of CHO/hr should be consumed during prolonged exercise(>90min)

A

30-60g

31
Q

What would be the ratio that an athlete should consume in regards to CHO to Protein?

A

3:1

Strength & Conditioning (16 decks)

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