sport nutrition

Question 1

what is a calorie?

Answer 1

energy needed to heat 1 kilogram (kg) of water by 1 degree celsius

Question 2

why is hydration during exercise important?

Answer 2

theroregulation

bi-product concentration = anything negative is more concentrated

cellular communicatin = less cramping

Question 3

what are the steps of detecting dehydration during exercise?

Answer 3

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

Question 4

what is if the function of storing glycogen in liver?

Answer 4

glucose constantly being released at rest and while sleeping

Question 5

what is glycogen phosphorylase?

Answer 5

“dripping faucet”

fuel the brain since we can’t store glucose in brain

Question 6

when do we access muscle glycogen?

Answer 6

during muscle contractions for energy

Question 7

what is glycogenolysis?

Answer 7

the breakdown of glycogen into glucose

Question 8

what is deamination?

Answer 8

break up amino acids for energy/ removing the amino group

• results in muscle loss
• nitrogren and ammonia accumulation needing to be urinated

Question 9

why is it when we burn fat for energy, it is not the fat we just consumed?

Answer 9

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

Question 10

what vitamin helps with energy metabolism?

Answer 10

B vitamins

• niacin and riboflavin (NAD/FAD)

Question 11

what vitamin helps with bone remodeling?

Answer 11

vitamins A and D

• calcium won’t deposit into bone without these

Question 12

what are some good anti-oxidants?

Answer 12

berries

vitamin C & E

Question 13

what is the benefit of anti-oxidants?

Answer 13

join onto free radicals to try to neutralize the free radicals from doing additional oxidations around body

Question 14

what mineral aids with muscle contraction and bone structure?

Answer 14

calcium

Question 15

what are the 3 main purposes for electrolytes?

Answer 15

1) nervous signalling
2) water regulation
3) regulates H+ ions

Potassium & sodium

Question 16

what aids with hemoglobin?

Answer 16

iron

go on an iron supplement if traning in high altitudes

Question 17

what is the average daily intake of calories for males/females?

Answer 17

women= 2000 k/cal

men = 3000 k/cal

Question 18

how can you tell if you are eating too little or too much?

Answer 18

use a weight scale and a skinfold caliper

Question 19

how much protein should we be eating?

Answer 19

between 0.8-3 grams/kg

• depends on activity level

Question 20

how much carbs should we consume each day?

Answer 20

55-60% of athletes total calories

6-10g/kg each day

Question 21

why consume complex carbs?

Answer 21

results in a gradual release of carbs = gradual relase of energy

Question 22

what are the two main causes of low muscle glycogen?

Answer 22

overtraining

inadequate complex carb intake

Question 23

what is carb loading?

Answer 23

enhancing muscle glycogen as much as possible prior to an endurance event

• approaching 90 minutes including warmup

Question 24

when do you take extra vitamins?

Answer 24

only when you are deficint

Question 25

should you be concerned with minerals being lost in sweat?

Answer 25

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

Question 26

why are salt tablets not recommended?

Answer 26

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

Question 27

when should we drink gatorade?

Answer 27

long event

middle of game

Question 28

why should we not chug or drink too much gatorade?

Answer 28

there’s a large amount of carbs in gatorade.. don’t want hypoglycemic effect

Question 29

why is there more sodium than potassium in gatorade?

Answer 29

because when we sweat, we lost water than is already outside of our ells, so primary elctrolyte outside of cells is sodium

Question 30

why should you have healthy carbs before a game?

Answer 30

hame more of a gradual carb release, prevent from huge glucose spike

• reboudn hypoglycemia

Question 31

why should you eat healthy carbs so long before?

Answer 31

anticipatory response slows digestion

avoid reduced blood flow to muscles

Question 32

what is rebound hypoglycemia?

Answer 32

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

Question 33

how to determine how much water to drink before a game/race

Answer 33

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

Question 34

should we eat anything during the game/race?

Answer 34

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

Question 35

what ingredient do we look for when possible?

Answer 35

fructose

• absorbs more graduallly than glucose or sucrose

Question 36

what should we eat after exercise?

Answer 36

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