sport nutrition Flashcards
what is a calorie?
energy needed to heat 1 kilogram (kg) of water by 1 degree celsius
why is hydration during exercise important?
theroregulation
bi-product concentration = anything negative is more concentrated
cellular communicatin = less cramping
what are the steps of detecting dehydration during exercise?
1) hypothalamuc detects lower BP
2) signal to pituitary gland to increase ADH production
3) elevated ADH signals kidneys not ro remove additional water from blood
4) blood pressure does not drop further
what is if the function of storing glycogen in liver?
glucose constantly being released at rest and while sleeping
what is glycogen phosphorylase?
“dripping faucet”
fuel the brain since we can’t store glucose in brain
when do we access muscle glycogen?
during muscle contractions for energy
what is glycogenolysis?
the breakdown of glycogen into glucose
what is deamination?
break up amino acids for energy/ removing the amino group
- results in muscle loss
- nitrogren and ammonia accumulation needing to be urinated
why is it when we burn fat for energy, it is not the fat we just consumed?
gets absorbed through the digestive system to enter to blood stream to attach to large transportors (too large to enter to muscle)
we need fatty acids mobilized from fat cells
what vitamin helps with energy metabolism?
B vitamins
- niacin and riboflavin (NAD/FAD)
what vitamin helps with bone remodeling?
vitamins A and D
- calcium won’t deposit into bone without these
what are some good anti-oxidants?
berries
vitamin C & E
what is the benefit of anti-oxidants?
join onto free radicals to try to neutralize the free radicals from doing additional oxidations around body
what mineral aids with muscle contraction and bone structure?
calcium
what are the 3 main purposes for electrolytes?
1) nervous signalling
2) water regulation
3) regulates H+ ions
Potassium & sodium
what aids with hemoglobin?
iron
go on an iron supplement if traning in high altitudes
what is the average daily intake of calories for males/females?
women= 2000 k/cal
men = 3000 k/cal
how can you tell if you are eating too little or too much?
use a weight scale and a skinfold caliper
how much protein should we be eating?
between 0.8-3 grams/kg
- depends on activity level
how much carbs should we consume each day?
55-60% of athletes total calories
6-10g/kg each day
why consume complex carbs?
results in a gradual release of carbs = gradual relase of energy
what are the two main causes of low muscle glycogen?
overtraining
inadequate complex carb intake
what is carb loading?
enhancing muscle glycogen as much as possible prior to an endurance event
- approaching 90 minutes including warmup
when do you take extra vitamins?
only when you are deficint
should you be concerned with minerals being lost in sweat?
we lose 1.5 grams of “salt” for ever litre of water lost from sweatign
you should be more concerned with eater loss than mineral loss
why are salt tablets not recommended?
you got sodium and potassium
sodium regulates water outside of cells, potassium inside of cells = balance
if starting to take salt pills, the sodium will be much higher = pulling water from the inside of the cells, out
when should we drink gatorade?
long event
middle of game
why should we not chug or drink too much gatorade?
there’s a large amount of carbs in gatorade.. don’t want hypoglycemic effect
why is there more sodium than potassium in gatorade?
because when we sweat, we lost water than is already outside of our ells, so primary elctrolyte outside of cells is sodium
why should you have healthy carbs before a game?
hame more of a gradual carb release, prevent from huge glucose spike
- reboudn hypoglycemia
why should you eat healthy carbs so long before?
anticipatory response slows digestion
avoid reduced blood flow to muscles
what is rebound hypoglycemia?
when you take simple carbs/sugard right around when you exercise, insulin will kick in as well = combination of exercise and inculin, both removing glucose at the same time = low blood glucose
how to determine how much water to drink before a game/race
weight body before and after practice
- 1 kg loss = 1 liter of water
OR
over 1 hour = 0.2 ml/kg/min
- ex: 100kg = 20 ml/min
should we eat anything during the game/race?
only if event is over 90 minutes or if energy wss loe prior to game/race
- needs to be easily digestibal
- simple instead of complex carbs
- high water concentration
what ingredient do we look for when possible?
fructose
- absorbs more graduallly than glucose or sucrose
what should we eat after exercise?
mod-high glycemic foods preferred
- replenish glycogen quick so body does not break down protein and other tissues to get blood sugar up
consume some protein
- so amino acids are accesible in the blood stream for tissue repair
