Sports Nutrition Flashcards
What is ATP?
Adenosine Triphosphate
What are five areas of physical fitness?
Cardio respiratory Fitness Muscular Strength Muscular Endurance Body Composition Flexibility
What is CP in ATP-CP?
Creatine Phosphate
How long does ATP-CP fuel your body?
3-15 Seconds Maximal Effort
What does the Lactic Acid Energy System do?
Breakdown glucose into lactic acid (lactate)
What does Lactic Acid do to your blood PH levels?
Makes it more acidic
Does the Lactic Acid Energy System require oxygen?
No
What does the Oxygen Energy System Do?
Breakdown Carbs and Fats for Energy
Is the Oxygen Energy System faster or slower at creating ATP?
Slower, and requires oxygen
What does Endurance training do?
Decrease reliance on anaerobic systems
Extends availability of glycogen
What are slow twitch muscle fibers suited towards?
Endurance
What are fast twitch fibers suited towards?
Explosiveness
How much carbs should an athlete be consuming daily?
6-10g/kg
How much protein should an athlete be consuming?
1.2-1.7 g/kg
How many calories from fat should athletes be consuming?
20-30% total calories
Why do we need energy?
Fuel for training Maintain healthy weight Support growth (if adolescent)
What do high carbohydrate diets do?
Increase glycogen stores and extends endurance
What is carbo loading?
60-70% calories as carbs
Decreasing exercise prior to a competition
What should be consumed prior to exercise?
Easily digestible carbs food and beverages (low on glycemic index)
What should you consume during exercise?
Sports drink (4-8% carbohydrate)
What and why should you consume after exercise?
1.5 grams carb per kg to replenish glycogen stores
What is fat a major fuel source for?
Endurance activities
What are general protein recommendations?
Adults: 0.8
Endurance: 1.2-1.7
Resistance: 1.7
What are good protein sources?
Lean meats
Fish
Low-fat dairy
Egg whites
What are B vitamins for and how do you get them?
Energy Metabolism
Choose a variety of whole grains, fruits, and vegatables.
What is Calcium for and how do you get it?
Normal muscle function and strong bones
From low fat dairy products
What is Iron good for and how do you get it?
Oxygen delivery and energy production
Lean red meat, vegetables, and enriched grains
What are nutrition supplements and ergogenic aids?
Provides calories
Provides vitamins and minerals
Contribute to performance and recovery
Believed to stimulate and maintain muscle growth
Why are nutritional supplements and ergogenic aids sketchy?
Bypasses FDA and other regulations
Possibility for product contamination
What are some examples of Nutrition Supplements and Ergogenic Aids?
Convenience supplements Weight gain powders Amino acids Coenzyme Q10 Creatine Antioxidants Caffeine Ephedrine Sodium Bicarbonate Chromium Iron Green Tea Abstract
