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Sports Nutrition Flashcards

1
Q

Average daily energy required

A

2000-3000Kcal

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2
Q

Define RMR

A

Resting metabolic rate
The energy spent existing - doesn’t change

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3
Q

Define DIT

A

Dietary induced thermogenesis- energy spent on food intake

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4
Q

Define TEE

A

Thermic effect of exercise - energy expended on exercise

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5
Q

Order of energy stores used up

A
  1. Carbs
  2. Fats
  3. Protein
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6
Q

How are carbs stored in the body?

A

Liver + muscle glycogen + blood glucose

Relatively little stored but easy to access

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7
Q

Most important aspect of an athletes diet

A

ENERGY!

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8
Q

Consequences of low energy availability

A

Impaired performance
Relative energy Defiecency in sport/ Female athlete triad

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9
Q

Describe female athlete triad

A

Menstrual dysfunction, low bone density,+ disordered eating that occurs when a girl goes to extremes in dieting and exercise

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10
Q

Describe relative energy deficiency in sport

A

Condition arising from low energy availability leading to dysfunction in multiple body systems

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11
Q

List some consequences of REDS

A

Inc CVD risk due to unfavourable lipid profile + endothelial dysfunction
Psychological + mental illness
Inc risk stress fractures
Reduced immunity
Sleep disturbances

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12
Q

Reasons for underfuelling

A

Compulsive eating disorders
Intentional effort to improve performance by decreasing weight
Some sports eg Gymnastics unrealistic body expectations
Inadvertent failure to match requirements with intake

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13
Q

Define energy balance

A

Dietary intake - Total energy expenditure
Output from bodies physiological systems

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14
Q

Define energy availability

A

Dietary intake - exercise energy expenditure
Energy left after exercise to to anything else required

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15
Q

Weight gain energy requirements

A

> 45Kcal/kg lean body mass

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16
Q

Weight maintenance energy requirements

A

40-45kcal/kg lean body mass

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17
Q

Weightloss energy requirements

A

30-45kcal/kg lean body mass
Never go below 30

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18
Q

Exercise + appetite

A

Exercise suppresses ghrelin therefore reducing appetite so net energy intake is typically reduced with exercise

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19
Q

What happens if exercise is increased but energy intake remain the same

A

Other body systems compensate + use less energy which can lead to REDS

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20
Q

What is normal daily variation of water?

A

<=1% body mass

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21
Q

How can you measure body water

A

Use tracer technology eg Deuterium

  • Take urine sample and measure concentration of heavy hydrogen
  • Give known dose of heavy hydrogen
  • Wait 5-10 hours, take another urine sample + measure conc of heavy hydrogen
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22
Q

How much of total body water is intracellular?

A

2/3rd
(28L in average 70kg male)

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23
Q

How much of total body water is extra cellular?

A

1/3rd (14L in average 70kg male)

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24
Q

How much total body water is interstitial

A

75% of extra cellular water
(10.5L in average 70kg male)

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25
Q

How much of total body water is intravascular?

A

25% of extra cellular
(3.5L in average 70kg male)

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26
Q

Methods of fluid intake

A

Drinking water/fluids
Food
Metabolic water (end product of respiration)

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27
Q

Causes of fluid loss

A

Urine, Faecal, sweat (sensible)
Skin, expired air (insensible)

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28
Q

Define Hyperhydration

A

State of sustained increase in H2O

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29
Q

Define Euhydration

A

Body mass within 0.2% of normal in temperate climate or within 0.5% of normal in hot climates/ in exercise

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30
Q

Define dehydration

A

Process of losing water

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31
Q

Define hypohydration

A

State of sustained decrease in H2O

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32
Q

Define plasma osmolality

A

Measure of different solutes in plasma
Regulated in range 280-290

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33
Q

What do osmoreceptors respond to

A

2-3% change in plasma osmolality

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34
Q

What do baroreceptors respond to

A

10% change in BP/ blood volume

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35
Q

Describe regulatory mechanisms of water balance

A

Thirst mechanism - sweat hypotonic relative to plasma - blood more concentrated- Inc plasma osmolality- thirst

Release of Argenine vasopressin - Inc water reabsorption from kidney

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36
Q

Key point in optimising rehydration

A

Need to make sure fluid intake is retained in the body - therefore need argenine vasopressin to be released.

Decreased urine output = Inc drink retention

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37
Q

Importance of mouth in rehydration

A

Drink needs to taste nice or it won’t be drunk

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38
Q

What suggests athletes start training hypohydrated

A

High prevalence of urine hyper osmolality at the start of training sessions

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39
Q

Key body areas in optimising hydration

A

Mouth
Stomach
Intestines
Circulation

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40
Q

Effect of rapid replacement with plain water

A

No release of vasopressin, prompt diuresis therefore difficulty with water balance and rehydration

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41
Q

How does rate of drinking affect rehydration

A

Slower intake is better as more H2O absorbed and ADH still released

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42
Q

Effect of sodium content on rehydration

A

Inc sodium content = dec urine output = better rehydration
Positive fluid balance is maintained, impacting plasma osmolality to prevent ADH levels from dropping

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43
Q

Impact of potassium on rehydration

A

Addition of K+ may aid overall water retention by regulating levels of intracellular fluid

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44
Q

Impact of carbohydrates on rehydration

A

Addition of carbs, particularly glucose enhances post exercise rehydration, potentially by influencing fluid balance mechanisms.
But only v high carb had a significant effect (>10%)

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45
Q

How does alcohol affect rehydration

A

Known diuretic but some studies suggest it’s effect is blunted when hypohydrated

Still wouldn’t recommend tho

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46
Q

Impact of milk protein on hypohydration

A

Appears beneficial- possibly as it slows delivery of nutrients and water as it clots in the stomach, allowing fluid balance to be maintained.
May also be a role of increasing plasma albumin and thus oncotic pressure but needs more research

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47
Q

Impact of whey protein on hypohydration

A

No benefits

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48
Q

Important factors for post exercise hydration

A

Drink palatability, volume, composition, rate of drinking

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49
Q

How much do you need to drink to rehydrate

A

More than the amount you’re hypohydrated by to account for ongoing losses

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50
Q

Problems with studies investigating impact of hypohydration

A

Blinding is difficult- expectant changes (doesn’t account for placebo/nocebo effect)
Methods to induce hypohydration are uncomfortable- that may also affect performance

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51
Q

Impact of hypohydration on endurance exercise performance

A

Hypohydration equivalent to 2-3% body mass impaired performance in the heat, where there is little fluid intake

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52
Q

Impact of repeat exposure to hypohydration on performance

A

It may mitigate some of the negative performance effects
Athletes may benefit from training in competition hydration conditions to familiarise themselves

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53
Q

Physiological responses to hypohydration

A

Decreased muscle and cerebral blood flow
Inc HR + cardiovascular strain
Low mood
Thirst mechanism

Heat syncope, heat exhaustion

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54
Q

Define pre-existing hypohydration

A

Start exercise in a state of hypohydration
Common in athletes with multiple training sessions in a day
May be used in weight category sports to purposefully lose weight

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55
Q

Define exercise induced hypohydration

A

Lose more fluid in exercise than you take in

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56
Q

Impact of temperature on hypohydration

A

Greater environmental temperatures exacerbate negative effects of hypohydration- blood vessels vasodilate therefore Inc blood flow to skin and dec blood flow to muscles

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57
Q

Why are faster runners more hypohydrated

A

Inc losses - more metabolic heat and higher sweat rate
Less comfortable and less time to drink

Hypohydration is theoretically ergogenic so less weight to be carried

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58
Q

Hypohydration and strength performance

A

Strength performance is only impacted at higher levels of hypohydration, when compared to endurance, accuracy and concentration

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59
Q

Consequences of low blood glucose

A

Fatigue
Inability to concentrate
Syncope

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60
Q

High carb diet v high fat diet impact on exercise

A

3-7 days high carb allowed for 210 mins of exercise compared to 88 mins for high fat

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61
Q

Energy source in high intensity exercise

A

Muscle glycogen- rapid + efficient release

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62
Q

Energy source if muscle glycogen used up

A

Fat (if no energy intake during exercise)

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63
Q

List 7 sources of carbs

A

Monosaccharides- glucose, fructose, galactose
Disaccharides- sucrose, maltose, lactose
Oligosaccharises - Maltodextrin (sports drinks)
Polysaccharides- amylopectin, amylose

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64
Q

Describe glucose metabolism in fasted state

A

No uptake from small intestine
Low insulin + high glucagon levels
Increased fatty acid oxidation by skeletal muscle + liver
Release of glucose via gluconeogenesis from liver to maintain blood glucose

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65
Q

Describe glucose metabolism in the fed state

A

Elevated glucose levels trigger release of insulin from pancreas
Increased glucose uptake, storage and oxidation in peripheral tissues using GLUT transporters
GLUT transporters can be insulin dependent or independent

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66
Q

What is the majority of fat intake

A

95% intake is Triglycerols

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67
Q

What is a TAG

A

Triacylglcerol
Glycerol backbone + ester link + 3 fatty acids

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68
Q

How are fatty acids classified

A

Based on number of carbon atoms + number + position of dbl bonds
Saturated fat = non double bonds
Monounsaturated fat - 1dbl bond

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69
Q

Describe relationship between exercise capacity and pre-exercise muscle glycogen content

A

Linear relationship- increased muscle glycogen = increased exercise capacity

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70
Q

Athlete carb requirements

A

Dependant on exercise intensity
Low intensity 3-5g/kg/day
High intensity6-10g/kg/day
V high intensity 8-12g/kg/day

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71
Q

Impact of short term fat loading

A

3 day high fat diet showed impaired performance compared to 3 day high carb diet

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72
Q

Impact of longer fat loading

A

Adaptation to inc fat oxidation during submaximal exercise within 5 days, decreased carb oxidation
No difference in performance

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73
Q

Describe dietary periodisation

A

High fat diet decreases muscle glycogen + decreases rate of muscle glycogen use so higher level fat oxidation.
1 day high Carb restores muscle glycogen
No significant difference in performance but data may be skewed by 1 individual

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74
Q

Results of low CHO high fat diet in elite race walkers

A

3 weeks of isoenergic diet either high carb, periodised carb or high fat low carb
3 day testing before and after
High fat diet less efficient and had negative impact on performance

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75
Q

Why periodise CHO intake

A

Allows for molecular adaptations
Increases PGCL-1 alpha which increases mitochondria biogenesis

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76
Q

Limitations of periodising CHO intake

A

May Inc risk injury or illness
May compromise training intensity

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77
Q

Summarise high fat v high carb diet benefit

A

High carb diets preferred for high intensity activity- athletes likely to benefit from fuelling to meet demands of exercise
High fat diets increase fat use during exercise and spare muscle glycogen

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78
Q

Recommended amount of carbs to eat before exercise

A

1-4g/kg carb 1-4 hours before endurance exercise lasting >60 mins

(Not v specific open to interpretation based on activity you are doing

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79
Q

Optimal time to eat before exercise

A

4hrs as that’s when muscle glycogen peaks

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80
Q

Effect of eating carb breakfast on performance

A

Psychological benefits to eating breakfast as both carb breakfast and placebo had faster times than water alone

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81
Q

Effectiveness of pre-exercise feeding

A

No difference in performance between carbs 4hrs before +water during vs placebo before and carbs uring

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82
Q

Aims of exogenous carbs

A

Provide additional source of fuel
Maximise oxidation rates
Prevent GI distress
Maximise performance

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83
Q

Benefits of exogenous carbs

A

Maintain plasma glucose - complete higher intensity exercise for longer

No placebo effect - 11% difference in performance between placebo + carbs

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84
Q

What is the rate limiting factor in exogenous carb consumption

A

Intestinal CHO absorbtion - maximum of 1.2g/min of glucose

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85
Q

Describe carb absorption

A

SGLT1 Transporter allows monosaccharides to cross brush border from intestinal lumen to circulation by active co-transport
Fructose transported instead by GLUT5

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86
Q

Why fuel with glucose + fructose

A

Allows you to absorb more carbs (0.6g/min fructose +1.2g/min glucose) so higher combined oxidation rate
As fructose uses GLUT5 transporter instead of SGLT1

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87
Q

Recommended carb intake during exercise

A

30-75 min exercise = mouth rinse
1-2hrs exercise = 30g/hr
2-3hrs exercise = 60g/hr of carbs that can be rapidly oxidised

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88
Q

Pros + cons of mouth rinse

A

Appears to improve performance compared to placebo
Avoids GI discomfort
But difficult to use during performance

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89
Q

Summarise the use of carbs during exercise

A

CHO feeding during exercise maintains plasma glucose conc
Carb intake improves exercise performance in events >45min
Exogenous CHO oxidation with single source limited to 1.2g/min but this can be increased to 90g/hr if use multiple sources

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90
Q

Describe glucose uptake by skeletal muscle

A

Glucose diffuses from cappillary to muscle surface membranes
Transported across membrane by facilitated diffusion
Irreversibly phosphorylated in myocyte by hexokinase (G to G6P) provided there is a glucose concentration gradient

Increased insulin increase uptake into myocyte through GLUT 4 translocation

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91
Q

Factors that affect glucose uptake

A

Supply - muscle perfusion, blood glucose concentration
Transport - glucose gradient, surface membrane GLUT abundance, GLUT activity
Metabolism- hexokinase activity, substrate flux

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92
Q

When to fuel after exercise

A

ASAP - wan to ensure muscle + liver glycogen stores are restored

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93
Q

Guidelines for fuelling post exercise

A

1-1.2g/kg/hour of carb for 2-4hours post exercise

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94
Q

How does the addition of protein affect post exercise fuelling

A

Addition of protein can enhance muscle glycogen re synthesis when carb ingestion is not maximised

As more insulin is released

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95
Q

Define state of energy balance

A

Individuals who maintain their body weight over a sustained period

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96
Q

What are the types of adipose tissue

A

Subcutaneous- just under skin
Visceral - deep in abdo cavity surrounding organs - major RF for CVD +T2DM

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97
Q

Obesity prevalence

A

Is increasing
2015 26.9% adults in England were obese
25% 4-5 year olds overweight or obese

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98
Q

White European BMI ranges

A

<18.5 underweight
18.5-24.9 ideal weight
25-29.9 overweight
30-34.9 obese
35+ morbidly obese

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99
Q

Asian BMI ranges

A

<18.5 underweight
18.5-23 ideal
23-27.5 overweight
27.5+ obese

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100
Q

Why are BMI ranges different for Asians and Europeans

A

Asians have higher body fat % at lower BMI
+ have increased visceral fat at lower overall body fat levels

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101
Q

Relationship between BMI + mortality

A

J curve
Significantly underweight has higher mortality
Healthy BMI lowest mortality
Than as BMI increases so does mortality

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102
Q

Nadir optimal range BMI

A

23.5 - 24.9 males
22-23.4 females

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103
Q

Comorbidites associated with obesity

A

T2DM, HTN, Liver disease, CVD, Mood disorders, repro disorders, dyslipidemia, cancer (breast + bowel in particular)

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104
Q

BMI limitations

A

Doesn’t distinguish between muscle weight and excess fat weight
Health risks of obesity are linked to fat distribution
Age/sex/ethnicity/muscle mass can influence interpretation

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105
Q

BMI benefits

A

Simple, inexpensive, non invasive
Good for tracking and identifying trends across a population

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106
Q

Benefits of waist circumference

A

Simplest measure of abdominal obesity
As waist circumference increases intrabdominal adiposity increases

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107
Q

Ethnic waist circumference thresholds

A

European male 94 female 80
Asian male 90 female 80

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108
Q

Define metabolic syndrome

A

Central obesity + 2 of raised triglycerides (>150), dec HDL (<40 males, <50 females), Inc BP, Inc fasting plasma glucose/T2DM

Puts you at increased risk CVD/T2DM

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109
Q

Influences on obesity

A

Food production, food consumption, societal influences, biology, individual psychology, individual activity, activity of environment

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110
Q

Define food environment

A

Physical, economic + social conditions that affect food choices - includes availability, accessibility + affordability of healthy + unhealthy food

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111
Q

Define food desert

A

Little access to foods that promote health + wellbeing

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112
Q

Importance of healthy food environment

A

Exposure to healthy food environments is a stronger driver of healthy eating than health promotion or education alone

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113
Q

Role of food in obesity

A

Eating out - more sugar, fat, salt + bigger portion sizes
Food outlets cluster near schools
Inc availability and consumption UPFs Inc obesity

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114
Q

Why do UFPs lead to obesity

A

Engineered to have supernormative appetite- excess eating
Tend to eat more calories when eat UFPs

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115
Q

Describe NOVA group 1

A

Unprocessed/ minimally processed foods
Fruit + veg, meat, fish, legumes, grains
No substances are added, processes include removal of unwanted/inedible parts

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116
Q

Describe NOVA group 2

A

Processed culinary ingredients
Plant oils, animal fats (lard, cream), maple syrup, sugar, salt
Derived from group 1 foods or nature by processes including pressing, refining, grinding + drying

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117
Q

Describe NOVA group 3

A

Processed foods
Canned veg or meat, cheese, beer, wine, cider
Processing of foods from group 1 or 2 with the addition of salt/sugar/oil by means of canning, pickling, smoking or fermenting

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118
Q

Describe NOVA group 4

A

Ultra processed foods
Sugar, sweetened beverages, sweet + savoury packaged snacks, ice cream, chicken nuggets
Formulations made by series of processes including chemical modification

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119
Q

Describe results of study investigating 2 wk UPF diet v 2 wk unprocessed diet

A

UPF Inc energy intake - 500kcal
UPF - faster eating rate
UPF significant weight gain

120
Q

Impact of UPF on appetite

A

No significant difference in subjective findings
But studies showed increased PYY (appetite suppressing hormone) in unprocessed diet and decreased ghrelin

121
Q

Why is improving populations diet an important govt focus

A

Diet plays significant role in burden of disease
Poor diet has big impact on health
Poor diet contributes to health inequalities

122
Q

Define DALY

A

Disability adjusted life years
Measure of the burden of disease = years lived with disability, illness and injury
1DALY= loss of 1 year full health

123
Q

What are the largest contributors to overall disease burden

A

Un healthy diet
Smoking
Inc BP
Inc BMI

124
Q

Describe health inequalities due to diet

A

Much lower healthy life expectancy in most deprived areas compared to least due to less access to healthy diet for a variety of reasons

125
Q

Describe health inequalities due to diet

A

Much lower healthy life expectancy in most deprived areas compared to least due to less access to healthy diet for a variety of reasons

126
Q

Describe the hierarchy of research

A

1.Metaanalysis + systematic reviews
2.Intervention studies
3.Observational studies
4.Non human studies

127
Q

How are govt guidelines on nutrition made

A

Based on evidence from independent expert committees eg scientific advisory committee on nutrition.
Findings from different levels of research are then integrated and translated into guidelines and recommendations

128
Q

SACN carb recommendation

A

Carb intake should be maintained at 50% of total energy intake

Total carb intake is neither beneficial or detrimental to cardiometabolic, oral or colorectal health

129
Q

Define free sugars

A

All sugars added to foods and beverages by the manufacturer, cook or consumer plus sugars naturally present in honey, syrups and fruit juices

130
Q

Difference between added sugar and free sugar

A

Added sugar doesn’t include sugars naturally present in honey/syrup/fruit juice

Guidelines now use free sugar, as these should also be limited

131
Q

What DOESNT count as a free sugar

A

Lactose when naturally present in milk
Sugars contained within cellular structure of food

132
Q

Risk of high consumption of free sugar and sugar,sweetened beverages

A

Inc risk dental cavities
Inc risk T2DM
Inc BMI + weight gain

133
Q

SACN recommendations free sugars

A

Average intake of free sugars should not exceed 5% total dietary energy intake from 2yrs +

Consumption of sugar sweetened drinks should be minimised in children + adults

134
Q

Benefits to NHS of everyone reaching maximum free sugar recommendations

A

Save estimated £500 million per year by year 10
As have decreasing costs associated with obesity and dental cavities

135
Q

How is the govt trying to reduce free sugar intake

A

Sugar tax
Considering mandatory sugar content levels
Stricter advertising laws

136
Q

SACN fibre recommendation

A

Increase population fibre intake to average of 30g per day

137
Q

Benefits of high fibre diets

A

Associated with decreased incidence of CVD, T2DM,Colorectal cancer
Decreased intestinal transit times, Inc faecal mass

138
Q

Benefits of inc intake of oat bran + isolated B glucans

A

Lower total cholesterol and LDL cholesterol
Lower triglycerol concentration
Lower BP

139
Q

How much fibre in bread, potatoes, oats and weetabix

A

1 slice brown bread - 2g
1 potato Inc skin - 2g
Half cup rolled oats - 9g
2 weetabix - 3g

140
Q

Why reduce intake of saturated fatty acids

A

Dec risk CVD + CHD events (but doesn’t dec risk of mortality if do have CVD /CHD Event)
Dec total + LDL cholesterol
Improved indicators of glycemic control

141
Q

Vegetable oils v plant fats

A

Vegetable oils - mainly unsaturated fatty acids, liquid at room temp
Plant fats - mainly saturated fats, solid at room temp

142
Q

SACN saturated fats recommendations

A

Average contribution of SFA to total dietary energy should be no more than 10%
Try to substitute SFA for unsaturated fats

143
Q

Describe DIVAS study

A

Replaced SFA with MUFA /PUFA totalling approx 9.5% total dietary intake
Lowered fasting total cholesterol + LDL cholesterol which corresponds to approx 17-20% decreased risk of CVD mortality

144
Q

Define immunity

A

Ability of an organism to resist a particular infection or toxin by the action of specific antibodies or sensitised wbc

145
Q

List pathogen exposure factors that affect immunity

A

Abrasions + cuts
Crowds
Sick contacts
Foreign travel
Poor hygiene

146
Q

Vulnerability to pathogens- factors affecting immunity

A

Psychological stress - nerves + anxiety
Physiological stress - exercise, dehydration
Poor diet
Environmental stress - too hot/cold

147
Q

Impact of exercise on immunity

A

Intense exercise may initiate a transient immune depression
The number of immune cells available to fight pathogens is decreased in the 2hrs post exercise

148
Q

Why is there debate as to whether exercise affects immunity

A

The reduction in immune cells is due to redistribution, it is unknown whether this impacts immunity

149
Q

Why is diet important for immunity

A

Different components have effects in the innate and acquired immune pathways. Omitting a macronutrient also has a knock on effect for micronutrients

150
Q

Impact of carbs on immunity

A

Important in innate immunity
1st response relies on glucose to function

Low carb diets increase cortisol (stress hormone), Inc cortisol = dec immune activation

151
Q

Theoretically how does carb intake during exercise affect immunity

A

Theoretically in exercise carb intake helps maintain plasma glucose therefore attenuating normal rise in stress hormone + counteracting negative immune changes

152
Q

Study results for carb intake during exercise effect on immunity

A

Decreased inflammation when carb was consumed
But little evidence that decreased immune disturbances translates to dec illness

May only be beneficial in prolonged exercise

153
Q

Effect of protein on immunity

A

Important in adaptive immunity

AA glutamine is an important energy source for leukocytes in the innate and adaptive immune systems

154
Q

What increases glutamine levels

A

Short duration high intensity exercise

155
Q

What decreases glutamine levels

A

Prolonged low intensity exercise

Infection, acute or chronic fatigue

156
Q

Effect of glutamine supplements

A

Studies show no benefit on immune parameters or illness incidence

157
Q

V high protein diet + immunity study results

A

Decreased incidence of URTI in v high protein diet
But 3g/kg per day difficult to achieve

158
Q

List water soluble vitamins

A

C, B6, folic acid, B12

159
Q

Vit C + immunity

A

Some evidence Vit c decreases illness + immune disturbances
Linked to its antioxidant capacity

160
Q

Vit D + immunity

A

Important for upregulating various cells that fight infection
Recent studies suggest Vit d supplements can dec URTI symptoms in general population

161
Q

Probiotics + immunity

A

Often given but little evidence to support their benefits

162
Q

List 8 essential amino acids

A

Leucine
Lysine
Isoleucine
Valine
Tryptophan
Methionine
Phenylalanine
Threonine

163
Q

What is an essential amino acid

A

Can’t be synthesised in body so must be consumed in diet

164
Q

List 8 amino acids oxidised for fuel

A

Alanine
Asparagine
Aspartate
glutamate
Isoleucine
leucine
lysine
valine

165
Q

Describe AA structural

A

Central C atom
Carboxylic acid group (COOH)
H atom
Amino group (NH2)
R group

166
Q

Net protein balance formula

A

Net protein balance = muscle protein synthesis - muscle protein breakdown

167
Q

List different proteins in the body

A

Structural muscle proteins
Membrane proteins
Glycoproteins
Enzymes
Hormones

168
Q

Describe protein turnover

A

All body proteins are in a state of constant turnover
Skeletal muscle is completely replaced every 3-4 months
In sedentary individuals with stable muscle mass - require 0.8g/kg/ day protein

169
Q

What do you need to inc muscle mass

A

Net positive protein balance
Inc protein
Exercise as stimulus (typically resistance)

170
Q

How do studies typically measure muscle protein synthesis

A

Participants do resistance exercise (often unilateral lower limb)
Manipulate post exercise protein nutrition
Take blood samples and muscle biopsy’s in combination with the infusion of labelled amino acids
Able to calculate rate of synthesis and breakdown

171
Q

Why is Inc muscle breakdown good

A

Results in Inc synthesis + new muscle is better able to respond to stimuli

172
Q

Effect of resistance training on mps

A

Resistance training had Inc breakdown and synthesis for the 1st 48 hrs post execercise in non trained athletes and 24hrs in trained athletes

173
Q

How much protein should you intake to maximise muscle protein synthesis

A

Some studies showed 20g protein was maximal
But whole body training showed that 40g increased MPS further

174
Q

Factors affecting amount of protein you should intake to inc MPS

A

Body size - no effect
Number of activated muscles - more muscles = more protein needed
Sex - no effect

175
Q

Factors affecting amount of protein you should intake to inc MPS

A

Body size - no effect
Number of activated muscles - more muscles = more protein needed
Sex - no effect

176
Q

Which protein source is best for MPS

A

Milk>soy>casein
Suggests it is protein quality/composition of AA that affects benefits

177
Q

Impact of having protein in the evening (post exercise)

A

It increases overnight MPS
Recommended to have 30-40g protein before bed

178
Q

Chronic effects of protein

A

Milk enhanced body composition changes
Milk slightly increased fat loss in males, bigger increase in females
No significant difference in overall body mass
Milk protein significantly increased lean mass

179
Q

Effect of whey protein supplements over 9 months of training

A

Increased training induced gains
BUT
majority of gain was in first 3 months

180
Q

Effect of protein supplements

A

Small but significant increase in 1RM strength, fat free mass and muscle size

181
Q

How does energy deficit affect protein requirements

A

Increased protein requirements = 2g/kg/day, in order to reduce lean tissue loss

182
Q

Why is protein requirement increased in endurance exercise

A

Some AAs oxidised in exercise (typically 5% energy but can Inc to 15%).
Required for mitochondrial biogenesis

183
Q

Types of protein synthesis

A

Myofibrillar - Inc turnover in resistance exercise
Mitochondrial- Inc turnover in endurance exercise

184
Q

Effect of alcohol on protein synthesis

A

Large amounts alcohol dec protein synthesis

But having both alcohol + protein post exercise has increased synthesis to rest alone

185
Q

Protein + carb intake post exercise benefits

A

Amplifys glycogen synthesis

But ceiling of 1.2g/kg/hour

Enhances adaptation to endurance training - Inc gains in VO2 max

186
Q

Daily protein requirements

A

Sedentary- 0.8g/kg
Endurance 1.2-1.6g/kg
Strength 1.2-1.7g/kg

187
Q

What is sodium bicarbonate

A

NaHCO3
alkalinising agent
Baking soda

188
Q

Energy production in >30s maximal exercise

A

Anaerobic glycolysis

189
Q

Describe anaerobic glycolysis

A

Produces large amounts lactic acid (fatiguing metabolite)
Causes decreased PH
Lactic acid builds up in muscle causing fatigue.

To delay fatigue shuttle metabolites to blood
Hb + bicarbonate are buffers in blood that normalise H+ build up
But in intense exercise their capacity to excrete H+ is exceeded.

190
Q

How does ergogenic sodium bicarbonate supplements works

A

Buffer H+ in blood (not muscle but will have a knock on effect) to help normalise pH levels.

191
Q

Impact of sodium bicarbonate supplements in sport

A

Increased peak power output in repeated sprint performance
Best for events 1-7 mins long
No effect on strength but improvements in endurance

192
Q

Optimal dose of sodium bicarbonate

A

0.2-0.4g/kg 60 to 120 mins pre-exercise

193
Q

Downsides + alternative of sodium bicarbonate

A

GI side effects are common
It’s proposed sodium citrate has the same benefits without GI disturbance but not well supported research

194
Q

What is caffeine

A

CNS stimulant, occurs naturally in plants
Increases alertness and delays onset of fatigue by blocking adenosine receptors

195
Q

Mechanisms why caffeine improves performance

A

Not entirely known
1970s study - caffeine Inc fatty acid oxidation in aerobic exercise (but later studies showed improved performance without Inc oxidation)
Likely related to being a stimulant + making exercise feel easier
Might Inc Ca2+ release to enhance muscle force production

196
Q

Caffeine optimal dose

A

3mg/kg

197
Q

Effects of caffeine

A

Greater improvements in aerobic exercise compared to anaerobic
High individual variability in improvement levels
Increased fatty acid oxidation

198
Q

Caffeine side effects

A

Tremor, bradycardia + palpitations, disrupted sleep, disrupted sleep, GI disturbances, irritability

199
Q

Who gets benefits from caffeine

A

Both habitual and occasional coffee (caffeine) drinkers

200
Q

Coingestion of natural ergogenic aids

A

Little evidence as research v time-consuming

Suggests sodium bicarbonate + beta alanine are beneficial as well as beta alanine and creatine

201
Q

Where is creatine

A

95% in skeletal muscle
V little in brain despite having good impact on concussions

202
Q

How is creatine excreted

A

1-2% degraded to creatinine daily + then excreted in urine

203
Q

Where does creatine come from

A

50% from various foods
50% synthesised from argenine, methionine + glycine

204
Q

How does creatinine works

A

In muscle contraction ATP is broken down to ADP + P
Therefore limited ATP supply in muscle
Creatine donates P to ADP allowing re synthesis of ATP leading to more energy for muscle contraction
Glycolysis and oxidative phosphorylation can re synthesise creatine

205
Q

How much creatine do people store

A

Huge variation between individuals stores higher in meat eaters than veggies
Seems to be an upper limit/ceiling at 155mmol/kg

206
Q

How to dose creatine

A

Loading dose 4x5g for 7 days - to maximise stores
Followed by 2g day maintenance dose
Take alongside carb to inc creatine (due to insulin spike alongside creatine transport)

Can also do 3g day over 28days will gradually reach max creatine levels

207
Q

Creatine impact on muscle glycogen

A

Causes bug increase in muscle glycogen
Not sure on mechanism

208
Q

Creatine + exercise capacity

A

Bigger increase in creatine = bigger Inc in exercise capacity- can maintain exercise intensity for longer.

209
Q

Potential secondary mechanism for how creatine improves exercise

A

A H+is consumed in the reaction
H+ + pCr + ADP -> Cr + ATP
So may have a role as a buffer

210
Q

Why do we need a buffer when exercising

A

Anaerobic glycolysis causes build up of lactate and H+ ions
Causes decrease in pH, can lead to fatigue
Need to buffer muscle + blood

211
Q

Types of buffering

A

Physio-chemical - muscle
Dynamic - blood

212
Q

Describe carnosine as a buffer

A

Carnosine synthesised from beta alanine and histidine
Helps use up H+, slowing down the decrease in pH

213
Q

Why is beta alanine used as the supplement

A

Much less beta alanine in system than histidine so beta alanine is the rate limiting component
Beta alanine + carnosine have same results but beta alanine is cheaper

214
Q

Describe diminishing returns of beta alanine supplements

A

Same dose has less impact as weeks go on
Muscle carnosine increased 60% over 4weeks but only 80% over 10 weeks

215
Q

Beta alanine effect on performance

A

<0.5min no effect
0.5 - 10 min small but significant improvement
>10 min tendency for v small improvement

216
Q

Nitrate background

A

Traditionally considered pollutant with negative effects on health
WHO set acceptable daily intake of 3.7mg/kg body mass
But recent research suggests it may be cardioprotective

217
Q

Where is nitrate found

A

In most body tissues - blood, saliva, muscles, urine
Large levels in Breast milk
60-80% dietary nitrates in veg particularly beetroot + leafy greens

218
Q

How much nitrate in veg

A

2 beetroot shots or 200-300g leafy greens=>500mg NO3
stored in plant vacuoles so boiling releases NO3 reducing levels up to 50%

219
Q

Nitrate - nitrite - nitric oxide pathway

A
  1. ingest orally as NO3
  2. Some goes through digestive system so retaken to oral cavity where oral bacteria break it down to NO2
  3. Hypoxia + acidity of stomach allow further break down to NO
220
Q

Effect of nitrate

A

NO leads to vasodilation
Decreased intramuscular perturbation- so slower decrease in ATP
Inc expression of calcium handing proteins - used in cross bridge formation + muscle contraction

221
Q

Effect of nitrate on BP

A

Meta-analysis suggests average of 4.4mmHg decrease in systolic BP

222
Q

Effect of nitrate on performance

A

3% increase in performance
But lower in elite athletes - potentially because mitochondrial pathways already optimised through other mechanisms

223
Q

Factors affecting nitrate metabolism

A

Dietary sources - how veg is cooked/type of veg
Affinity for transport - smoking status
Oral - hydration, tongue brushing (good), mouthwash, recent use abx (bad)
Environmental temp,
Analytical conditions - tourniquet use, vacutainers, centrifugaion

224
Q

Describe affinity for salivary uptake order

A

Perchlorate
Thiocyanate
Iodide
Nitrate

225
Q

Things that may reduce salivary uptake of nitrate

A

Smokers - higher levels of thiocyanate in plasma and saliva
Brassica vegetables- contain thiocyanide

226
Q

Impact of salivary flow rate on nitrate

A

Greater salivary flow rate = greater uptake of nitrate into oral cavity

227
Q

Impact of temperature on salivary flow rate

A

Inverse relationship- cooler the temperature higher the flow rate
Nitrate ingestion blunts Inc in BP during cool air exposure
Nitrate rich beetroot juice is more effective at increasing salivary flow rate + plasma NO2 in cool conditions compared to normothermic conditions

228
Q

Nitrate circadian rhythm?

A

Oral nitrite production found to be higher in afternoons in study of swimmers
Salivary pH also peaked in afternoon suggesting potential circadian rhythm

But other studies didn’t detect circadian rhythm in either nitrite production or salivary pH

229
Q

Impact of biological sex on nitrates

A

Women typically have higher nitrate levels before + after beetroot juice
Women have Inc oral bacterial NO3 Reducing capacity
Women have greater NO3 reabsorption by kidneys
But women have lower salivary flow rates

230
Q

Is there variability in response to dietary NO3 supplementation between males, eumenorrheic females and hormonal contraceptive users

A

Plasma NO2 higher in mid luteal phase than early follicular phase, but no differences in plasma NO2 delta change between groups

Pill users had biggest drop in BP - May benefit more?

231
Q

Is nitrate supplementation affected by time they are taken

A

No differences in plasma nitrate/nitrite concentrations across morning, afternoon + evenings

232
Q

Benefits of dietary nitrate supplements

A

Dec BP
improved exercise tolerance

233
Q

What are micronutrients

A

Vitamins and minerals found in foods and supplements
Needed in much smaller amounts than macronutrients

234
Q

Which vitamins can be synthesised in body

A

D and K

235
Q

Describe thiamin (B1)

A

Whole grain, nuts, lean pork
Part of co-enzyme to aid utilisation of energy

236
Q

Describe riboflavin (B2)

A

Milk, yoghurt, cheese
Part of co-enzyme involved in energy metabolism

237
Q

Describe Niacin

A

Lean meat, fish, poultry and grains
Facilitates energy production in cells

238
Q

Describe B6

A

Lean meat, vegetables,whole grains
Absorbs and metabolises protein
Aid RBC formation

239
Q

Describe pantothenic acid

A

Whole grain cereals, bread, dark green veg
Aids metabolism of carbs, fat, protein

240
Q

Describe Folic acid

A

Green veg, whole wheat products, beans
Coenzyme in nucleic acid synthesis + protein synthesis

241
Q

Describe B12

A

Only in animal products
Nucleic acid synthesis + RBC formation

242
Q

Describe Biotin

A

Egg yolk, dark green veg
Co enzyme in synthesis of glycogen and fatty acids

243
Q

Describe choline

A

Beef liver, chicken, codfish, cauliflower
Cell membrane integrity and signalling + nerve transmission

244
Q

Describe Vit C

A

Citrus fruits, green pepper, tomatoes
Intracellular maintenance of bone, capillaries and teeth

245
Q

Describe Vit A

A

Carrots, sweet potatoes, butter, liver
Vision, formation + Maintenon skin and mucous membranes

246
Q

Describe Vit D

A

Eggs, tuna, liver, fortified milk
Aids growth and formation of bones and teeth, aids Ca absorbtion

247
Q

Describe minerals

A

Inorganic compounds essential in many body reactions + processes
Can be divided into macro minerals and micro minerals (trace elements)
Don’t provide any energy but assist in metabolism, growth and develop

248
Q

List microminerals

A

Iodide
Zinc
Copper
Manganease
Selinium
Molybdenum
Fluorine
Chromium
Cobalt
Iron

249
Q

Describe calcium

A

Milk, sardines, dark green veg
Bones, teeth, clotting, nerve and muscle function

250
Q

Describe chlorine

A

Salt
Nerve and muscle function, water balance

251
Q

Describe magnesium

A

Nuts, seafood, whole grains, leafy veg
Bone growth, nerve, muscle, enzyme function

252
Q

Describe phosphorus

A

Meats, poultry, seafood, eggs, milk
Bones, teeth, energy transfer

253
Q

Describe potassium

A

Fresh veg, bananas, citrus fruit
Nerve and muscle function

254
Q

Describe sodium

A

Salt
Nerve and muscle function
Water balance

255
Q

Describe chromium

A

Meats, liver, whole grains, dried beans
Glucose metabolism

256
Q

Describe fluoride

A

Fluoridated drinking water, fish, milk
Bone and teeth growth

257
Q

Describe iodine

A

Iodised salt
Seafood
Thyroid hormone formation

258
Q

Describe iron

A

Red meat, liver, eggs, beans, leafy veg
O2 transport in RBC, Enzyme function

259
Q

Describe manganese

A

Whole grain, nuts, fruits, veg
Enzyme function

260
Q

Describe molybdenum

A

Whole grains, organ meats, peas, beans
Energy metabolism

261
Q

Describe selenium

A

Meat, fish, whole grains, eggs
Works with Vit E

262
Q

Describe zinc

A

Meat, shellfish, yeast, whole grains
Enzyme function, growth

263
Q

Importance of micronutrients in relation to athletic function

A
  1. Growth+ building new tissues
  2. Oxygen transport
  3. Co factors in enzyme catalysed reactions
  4. Immune function
  5. Antioxidants
264
Q

Important micronutrients in growth

A

Calcium important in bone formation, Vit D helps calcium absorption
P important for cell membranes
Fluorine important for tooth decay

265
Q

Important micronutrients in oxygen transport

A

Hb + myoglobin need iron
Folic acid RBC production
Phosphorus-encourages O2 release into local capillary networks

266
Q

Important micronutrients as cofactors in enzyme catalysed reactions

A

Niacin + riboflavin important for NAD + FAD production
Zinc - coenzyme in energy metabolism
Magnesium- synthesis of enzymatic antioxidants

267
Q

Important micronutrients in immune function

A

Vit ACE - dec free radicals
B12, Folic acid - WBC production
Zinc - antioxidants
Selenium- synthesised production of antioxidant glutathione enzymes

268
Q

Why are antioxidants useful

A

Body forms free radicals which damage cells and alter their function
Anti-oxidants stabilise free radicals by donating their spare electron

269
Q

Do athletes require increased intake of micronutrients

A

No
Recommended level can be gained from healthy balanced diet
Too high levels may have toxic or negative performance effects

270
Q

Situations where increased micronutrients may be required

A

Hot humid environments + prolonged exercise- prolonged sweating
Increase uptake of Mg, Zn, Fe and Na in days before and during exercise

271
Q

Situations where micronutrient supplements may be required

A

Weight category sports - dec energy intake, but still want to meet micronutrient guidelines

Vegans - B12 only absorbed from meat, red meat best source of Fe

272
Q

Possible rationale for Vit C + E supplements

A

Severe exercise induced muscle damage
Produces more free radicals
So antioxidants Vit c + e help reduce number of these - less pain (DOMS)

Force produced at optimal level of free radical production- performance may be negatively effected if too many produced

273
Q

N-acetyl L-cysteine benefits

A

Antioxidant
Study’s suggest it decreases fatigue

274
Q

Important aspects of endurance exercise fuelling

A

Fuel during exercise- intake carb
Fluid requirements- maintain euhydration + electrolyte imbalance
Post exercise recovery- fuel ASAP for Inc glycogen formation

275
Q

Causes of fatigue during prolonged exercise

A

Substrate depletion (muscle glycogen) - Inc stores before + during event
Accumulation of metabolic by products
Loss of body fluid
Hyperthermia- cold drinks can prevent this

276
Q

Carb intake for v high exercise (4-5hrs day)

A

8-12g/kg/day
4hrs post exercise- 1-1.2g/kg/hr

277
Q

Peripheral effects of carb supplementation

A

Maintenance of blood glucose
Maintenance of CHO oxidation
Glycogen sparing

278
Q

Why are carbs before exercise important (morning)

A

Liver glycogen decreases overnight as it constantly supplies the brain, therefore need to replenish liver glycogen

279
Q

Impact of carb intake during endurance exercise

A

Beneficial
Cycling TT performance increased 11% compared to placebo (not psychological improvement)

280
Q

Key nutritional considerations in strength sports

A

Energy balance
Daily protein intake

281
Q

Strength sports energy requirements

A

Absolute requirements typically greater than endurance athletes but relative requirements lower (due to greater body mass)

282
Q

Strength sports protein intake

A

20-25g per meal usually sufficient Inc to 40g post exercise
Whey>Soy>casein
Timing not particularly important

283
Q

Why is nutrition important in injury

A

Lower energy expenditure so need to decrease energy intake, but still need to ensure add intake of nutrients key for recovery

284
Q

Common athlete focuses nutrients goals

A

Achieve and maintain correct physique
Meet energy demand of training and competition
Promote adequate hydration

To recommend a specific nutrition strategy need to understand demands and goals of event

285
Q

IOC supplement definition

A

A food, food component, nutrient or non food compound purposefully ingested in addition to habitually consumed diet with the aim of achieving specific health or performance benefits

286
Q

Types of supplements

A

Isolated/ concentrated products- protein powder
Functional/ enriched food eg water with fluorine
Sports foods - carb gels
Multi ingredient products

287
Q

Describe isolated product supplements

A

Ergogenic aids
Don’t consume adequate amount in diet to optimise performance- pills needed
Creatine, beta alanine, bicarbonate, caffeine, nitrate

288
Q

Describe sports foods supplements

A

Essentially food
Could just consume in diet, but supplements may be easier or more practical
Some crossover eg nitrate is in beetroot - but realistically not gonna eat that much beetroot

289
Q

Why do people use supplements

A

Correct/prevent nutrient deficiencies
Convinience
Direct performance effect
Indirect performance effect - prevent injury/illness, enhance recovery, amplify training response
Financial
Insurance policy - just in case
Believe others are using it - herd mentality

290
Q

Greenhaffs rules for evidence based supplement use

A

Sound rationale for use
Know what biochemical/physiological function it targets
Does it reach target tissue
Does it meaningfully change tissue concentration
Meaningfully alter physiological function
Meaningfully alter performance/ trading adaptations

291
Q

Good supplements for marathon runner

A

CHO
Water
Caffiene
Nitrate

292
Q

Good supplement for 800m runner

A

Creatine
CHO loading
Nitrate
Sodium bicarbonate
Beta alanine

293
Q

Good supplements for fat loss (in a rugby player)

A

Protein
Creatine
Caffiene

294
Q

Why use supplement testing

A

Several cases of athletes blaming positive doping tests on supplements
14.8% of supplements contained WADA banned steroids or pro hormones - cross contamination

Just 2.5ug is enough to cause a positive test

295
Q

How to know if a supplement is ok to use (doping wise)

A

Only use supplements with informed sport sticker
Been officially tested

Luffs (5 decks)

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