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Nutrition and Health final > Sports nutrition > Flashcards

Sports nutrition Flashcards

1
Q

Fitness def (2)

A
  • ability to meet routine physical demands with enough energy to rise to challenge
  • characteristics to enable body to perform physical activity
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2
Q

3 core recs of canada’s movement guidelines

A
  • move more! including moderate, vigorous and light (standing) PA)
  • reduce sedentary time
  • sleep well!
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3
Q

Benefits of PA (11)
- physically (3)
- physiologically (5)
- mentally (2)
- general

A
  • restful sleep
  • nutritional health
  • Improved body composition and healthy body weight
  • improve bone density
  • strong circulation and lung function
  • resistance to cold/infectious disease
  • low risk chronic disease
  • reduced risk T2D
  • low incidence of anxiety and depression
  • strong self-image
  • long life and high quality of life
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4
Q

Fitness will (increase/decrease) lean body mass and fat mass

A
  • increase lean body mass
  • decrease fat mass
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5
Q

Why will exercise reduce T2D risk? (2)

A

improves glucose tolerance + decreases blood pressure

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6
Q

Why will exercise reduce CVD and stroke risk? (2)

A

decrease serum lipids/cholesterol + decrease blood pressure

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7
Q

Why will exercise reduce osteoporosis risks?

A

resistance training = good for bone mass –> slows bone loss

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8
Q

Why will exercise reduce Alzheimer’s/dementia risk? through which pathway?

A
  • slows cognitive decline/improve cognitive health
  • through same pathway as CVD –> cardiometabolic profile, related to circulation and metabolism overall
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9
Q

FITT principle to achieve and maintain fitness?

A

Frequency: 3-5 sessions per week
Intensity: 50-90% of max HR
Time: min 30min
Type: resistance, endurance, flexibility

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10
Q

Resistance training
- what intensity?
- when?
- purpose (4)
- benefits (3)

A
  • moderate
  • 2-3 non-consecutive days/week
  • build muscle mass, develop/maintain strength, power and endurance
  • maximize and maintain bone mass + improve posture + reduce risk of back/hip injury
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11
Q

Endurance/cardiovascular training:
- how many times per week? how long
- benefits? (6 ish)

A
  • 5-7 times per week, min 30min, moderate intensity
  • improve heart and lung function: enhanced oxygen delivery + better cardiac output + slows heart rate + more efficient breathing + improved circulation + lowers blood pressure
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12
Q

Flexibility training:
- how many times per week

A

2-7 days per week

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13
Q

How does body responds to physical activity overload?

A
  • responds by building structures to support activity
  • developed through myokines –> proteins that signal changes in skeletal muscles/tissues/adipose tissue –> leads to physiological adaptation
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14
Q

Hypertrophy vs atrophy
(protein synthesis vs degradation)

A

hypertrophy: more synthesis than degradation –> gains muscles IF enough caloric intake
atrophy: more degradation than synthesis = weight loss

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15
Q

body size, shape and composition varies by (5)

A

age + sex + heredity + sport/event specific

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16
Q

Goal of nutrition in sports (5 elements to ans ish)

A

provide nutritional support to stay healthy and injury free, while maximizing metabolic adaptations to training and improving performance

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17
Q

3 energy systems of PA
used separately?

A

phosphagen + lactic acid + aerobic systems
- used all at the same time, to different degrees

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18
Q

Phosphagen system:
- uses what? –> stored where? lots of supply? does what?
- need O2?
- time duration?

A
  • creatine phosphate –> stored in muscles, limited supply, allows to access ATP directly
  • No!
  • 5-10 sec
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19
Q

Lactic acid system:
- oxygen?
- time domain?
- __________ glycolysis

A
  • No
  • 20sec to 2min
  • anaerobic
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20
Q

Anaerobic metabolism:
- sources of substrate? (2)
- what substrate enters? –> what does it do?

A
  • Blood glucose OR glycogen stores (from muscle)
  • glucose –> creates small amount of ATP (from creatine phosphate or lactic acid)
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21
Q

Lactate build-up during anaerobic metabolism:
- cori cycle?
- how long can activity be sustained for? why?

A
  • recycling of lactate –> needs to leave muscle and travel to liver to be converted back into glucose
  • 1-3min because accumulation > rate of clearing during high intensity activities
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22
Q

What causes muscle fatigue?

A
  • lack of glucose/glycogen (+O2 part of if)
  • NOT because of lactate build up
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23
Q

Aerobic system:
- needs O2?
- time domain?

A
  • yes!
  • 2min-20min –> ATP from carbs (glycolysis and TCA cycle)
  • > 20 min –> ATP from fat (FA oxidation and TCA cycle)
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24
Q

Aerobic part of metabolism:
- what sources? (3)
- sources metabolized via what? complete burning of ___ to _____ and _____

A
  • circulating glucose, muscle and liver glycogen and adipose tissue TG (glycerol)
  • oxidative phosphorylation. burning of O2 to H2O and CO2
25
Q

Aerobic activities stimulate (2) of mitochondria –> make then better/more effective at ?

A
  • synthesis and enlargement
  • aerobic metabolism/making ATP
26
Q

carbs, FA, glycerol and prots/a.a
- yield energy?
- yield glucose?
- yield a.a and proteins&
- yield fat stores?

A
  • all yield energy and fat stores
  • FA cannot yield glucose VS a.a and glycerol can yield glucose if CHO unavailable VS CHO can yield glucose
  • FA cannot yield a.a VS a.a and glycerol can yield nonessential aa when N available VS aa can yield aa
27
Q

glycogen stores = _____ kcal = about _____ of running

A

2000 kcal
- 20 miles of running

28
Q

Amount of stored glycogen depends on ?

A

diet. high carb diet = increase glycogen stores

29
Q

beginning of activity, body uses (2) for fuel –> sustained aerobic activity, more _____ and less _____ used

A
  • circulating glucose and glycogen
  • fat and less glucose
30
Q

after __-___ hours of strenuous activity (____% of VO2 max) –> need ___________

A

2-3 hours at 75%
- need gluconeogenesis

31
Q

what are 3 physiological adaptations from training?

A
  • trained athletes use glucose and glycogen slower/more efficiently
  • increased number and size of mitochondria = better O2 efficiency
  • body switches to fat more readily
32
Q

when you use gluconeogenesis to max extent –> (3) –> leads to 3 symptoms

A
  • hypoglycemia + depleted glycogen stores = halt nervous system function
  • pins and needles feeling, shortness of breath, numbness
33
Q

how to combat glucose depletion?

A
  • eat high carb diet
  • consume glucose during prolonged exercise (sports drink)
  • carb rich food after activity
34
Q

Carb rich foods after PA will increase (2)

A
  • insulin sensitivity
  • glycogen stores
35
Q

carb recs for athletes

A

3-12 g/kg/day

36
Q

fat recs for athletes

A

20-35% E –> same as general population –> take into account that athletes eat more calories

37
Q

Protein recs for athletes

A

1.2-2.0 g/kg/day

38
Q

protein = ___% of total fuel during activity and rest

A

10%

39
Q

carbs and protein relationship to preserve lean tissue composition

A
  • having enough carbs and energy will preserve lean tissue composition
  • carbs are protein sparing
40
Q

Why important to eat protein after exercise?

A

bc protein synthesis accelerates

41
Q

what best way to distribute protein intake throughout the day?

A

20-30g of protein at 4-5 meals/snacks per day

42
Q

Fluid losses vs how much can digestive system absorb

A

endurance athletes can lose up to 2L of water per hour VS digestive system can only absorb 1L/hour

43
Q

Dehydration in sports causes (3)

A
  • fatigue
  • affects performance
  • can lead to heat stroke (body can’t cool down bc too tired and no fluid)
44
Q

Hyponatremia def
- caused by (2)
- leads to (3)

A

state of low blood sodium
- fluid loss OR drinking too much water
- shivers, dizsiness, loss of consciousness

45
Q

sweat includes (3)

A

water + sodium + important electrolytes

46
Q

Hydration recs during workout
- amount
- if <60min
- if >60min

A
  • 125-250mL every 15min
  • water
  • water + 30-60g of CHO per hour (sports drink, fig bar)
47
Q

caffeine;
- advantage
- disadvantage

A
  • stimulant = can enhance performance
  • can cause dehydration and fluid loss
48
Q

vitamin and mineral supplements for athletes?

A
  • won’t improve performance of well-nourished athletes –> will store or excrete excess
  • can help with performance to prevent deficiencies that impede performance (especially for athletes trying to make weight classes)
49
Q

how long does it take to vits and minerals to be assembled into their working larger units?

A

hours to days –> don’t take supplements 2 days before competition

50
Q

how does iron deficiency impair physical performance?

A

low iron = low hemoglobin = inadequate delivery of O2 to tissue/cells

51
Q

Sports anemia
- what?
- beneficial?
- permanent?
- oxygen carrying capacity altered?

A
  • adaptive physiological response to PA –> loss of old blood cells + expansion of blood volume = iron levels low bc diluted
  • beneficial!
  • temporary
  • nope
52
Q

When increasing carb intake for athletes –> be mindful of ________

A

fiber!

53
Q

Be mindful of what when fat intake

A

saturated fat –> risk factor for CVD even if super active –> negative metabolic effects

54
Q

Plate distribution for:
- easy training/weight management
- moderate training
- hard training
VS health canada recs assumes you’re ?

A
  • 1/2 f and v + a bit more than 1/4 prot and 1/6 carbs ish
  • 1/3 of each
  • 1/2 carbs, 1/4 prot, 1/4 f&v
  • sedentary
55
Q

pre-game meal should be (4)

A

high carb + moderate protein + low fat + low fiber

56
Q

Post-even meal should be:
goal (2)

A

high carb, moderate protein, low fiber
- maintain muscle glycogen stores + increase muscle protein synthesis

57
Q

important micronutrients for athletes (4)

A

vit E, Fe, Ca, vit D

58
Q

True ergogenic aids (5)

A

convenient dietary supplements, caffeine, creatine, sodium bicarbonate, beta-alanine

Nutrition and Health final (9 decks)

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