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Orthopaedics & Rheumatology > Sports Nutrition > Flashcards

Sports Nutrition Flashcards

1
Q

Aerobic Exercise

A
  • Working large muscle groups
  • Extended period of time (endurance)
  • Activities of low-moderate intensity: walking, rowing, joggin, swimming, etc.
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2
Q

What is used for energy in Aerobic exercise?

A

Oxygen used for ATP production

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3
Q

Anaerobic Exercise

A
  • Higher intensity
  • Provides energy for short bursts of activity
  • Dependent on good carbohydrate supply
  • Duration that activity can be sustained is limited
  • Examples: power lifting, sprinting
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4
Q

Fuel used during Aerobic Exercise

A
  • Oxygen required!
  • Muscle glycogen –> glucose. Abundant supply of ATP produced
  • Stored triglycerides –> fatty acids. Unlimited supply of ATP produced. Requires some CHO for oxidation.
  • Protein (muscles) –> amino acids. Not preferred energy source. Used with longer duration as CHO stores decrease. Used in athletes who fail to meet kcal and CHO needs.
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5
Q

Glycogen Depletion

A
  • Other substances must fuel the Kreb’s cycle
  • Protein –> Energy.
  • Limited ATP production from fat
  • Slow process, keeps you alive but not good for athletic performance.
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6
Q

Which type of diet produces the maximum endurance time? Which produces the shortest?

A

High-carbohydrate diet = longest

High-fat diet = shortest

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7
Q

Factors that contribute to decline in aerobic performance

A
  • Glycogen depletion = #1 limiting factor.
    ~ Energy production from protein is slow
    ~ Fat cannot be fully oxidized in the absence of CHO
  • Dehydration
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8
Q

Fuels during Anaerobic Exercise

A
  1. ATP: muscle store lasts for only a few seconds
  2. Phosphocreatine System: regenerates ATP in muscle, lasts 5x longer than ATP alone
  3. Lactic Acid System (anaerobic glycolysis): glucose to lactic acid, generates small amounts of ATP quickly, glucose used 18x faster than under aerobic conditions, CHO supply is important.
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9
Q

VO2 Max

A
  • Maximum amount of oxygen an individual can take up at maximum intensity
  • Genetics = main determinant
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10
Q

When do blood lactic acid levels begin to rise?

A

As intensity approaches 60-80% VO2 Max

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11
Q

Type 1 Muscle Fibers

A
  • Slow Twitch
  • Oxidative fibers (aerobic)
  • High myoglobin content
  • Slow contraction speed
  • Moderate to high glycogen storage
  • High triglyceride storage
  • Good energy supply
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12
Q

Type IIA Muscle Fibers

A
  • Fast Twitch
  • Oxidative
  • Glycolytic (anaerobic)
  • Fast contraction speed
  • Moderate to high glycogen storage
  • Moderate triglyceride storage
  • Moderate energy supply
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13
Q

Type IIB Muscle Fibers

A
  • Pure Fast Twitch
  • Glycolytic (anaerobic)
  • White fibers (lack mitochondria)
  • Low oxidative capacity
  • Fast contraction speed
  • Glycogen storage moderate to high
  • Triglyceride storage low
  • Total energy supply poor
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14
Q

How many carbohydrates should athletes consume?

A
  • High carbohydrate
  • 60-70% of total calories
  • 700g (15g = 1 serving)
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15
Q

What happens if an athlete does not consume enough carbohydrates?

A
  • fail to maximize glycogen stores
  • general complaints about low energy levels
  • fatigue
  • impaired endurance
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16
Q

Risk factors contributing to low carbohydrate diet?

A
  • high protein diet
  • eating disorders
  • athletes trying to make weight
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17
Q

What happens to CHO when consumed in excess?

A
  • CHO becomes fat and is stored
  • Available as an energy source
  • Fat never gets back to glucose!
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18
Q

Glycemic Index of Food

A
  • Rate & degree of rise in blood glucose
  • High glycemic index: load glycogen stores, consume these foods after exercise, insulin response directs glucose to glycogen
  • Lower glycemic index: carbohydrate source, 2-3hrs prior to exercise, blunts insulin response (increase use of fat as energy source, spares glycogen, prevents rebound hypoglycemia)
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19
Q

Protein

A
  • Athletes needs are greater than RDA
  • Both endurance and strength training athletes need more protein than RDA
  • With increase in kcal intake usually consumed by athletes, needs are usually met or exceeded with standard diets.
  • Scientific evidence is lacking to support intakes greater than 2.0g/kg in strength training
  • Many athletes consume excess protein
  • Requires adequate kcal/CHO
20
Q

Protein Supplements

A
  • Provide high quality protein in a low fat mixture
  • Evidence lacking to show that protein is absorbed better from protein or amino acid supplements
  • No evidence to show that supplements have a greater impact than comparable amounts of dietary protein on muscle development, strength, and endurance
21
Q

Excess Protein & Amino Acid Supplements

A
  • Diets can be too low in CHO: decreased energy, decreased ATP for protein synthesis, muscle breakdown to produce energy
  • Increased workload to kidney: dehydration, transient rise in ammonia levels
  • Amino acid imbalances
  • Higher osmolar load/lactose intolerance: cramping and diarrhea
22
Q

Risk Groups for Calorie Deficits

A
  • Failure to maintain weight
  • Eating disorders
  • Making weight
  • High energy demand sports/ heavy training
23
Q

Antioxidants

A
  • Vitamins A (beta-carotene), C and E
  • Exercise increases oxidation and therefore oxidative stress; muscle damage and inflammation, may help in recovery phase
  • Should be able to get from diet
  • No contraindications to moderate supplementation
24
Q

Vitamin B6 (pyridoxine)

A
  • Protein synthesis
  • Transamination & deamination
  • Touted for use with body builders
  • Insufficient evidence to support use
  • Large doses (10x RDA) can lead to toxicity
  • B vitamins in general important in energy transfer and ATP production
  • Thiamine rapidly depleted with alcohol
25
Q

Calcium

A
  • Low intake of milk and other dairy products
  • Milk replaced with water, sports drinks, low calorie soft drinks
  • Mucus production (if low calcium)
  • Risks: early osteoporosis (amenorrhea), increased risk of fractures
  • Correct dietary deficiencies or OTC supplementation prn to counteract low calcium
26
Q

Iron

A
  • Increased need for oxygen delivery
  • Myoglobin synthesis
  • Deficiency Risk: female, low intake, calorie restriction, male/female vegetarian (lactovegetarian)
  • Potential Toxicity: male athletes consuming large amounts of iron rich protein sources, protein supplements with extra iron, OTC supplements containing iron
27
Q

Factors affecting fluid loss

A
  1. Urine
    - High protein diets
    - High sodium intake
  2. Skin and lungs
    - vigorous exercise
    - high temperature: 13% for every 5 degree F rise over 75
    - low or high humidity
    - high altitude
28
Q

Monitoring Hydration and Fluid Status

A
  1. Thirst is not a good indicator in an athlete
    - Athletes replace only 2/3 of loss ad lib
    - Exercise blunts thirst mechanism
    - Thirsty = dehydrated
  2. Monitor weight
    - Pre and post training
    - Maximum weight loss should not exceed 3%
    - Replace water based on fluid loss: 4lb weight loss, 8 cups of fluid = 64oz
29
Q

Fluid Replacement Recommendations Before Exercise

A
  • 16-20oz two hours prior to exercise
  • 16oz cold fluid just prior to exercise
  • Avoid caffeine and alcohol (diuretics)
  • Water usually fine
  • Endurance athletes may benefit from sports drinks or diluted fruit juice
  • Sports drinks may be more appealing than water
30
Q

Fluid Replacement Recommendations During Training and Competition

A
  • 4-6oz every 10-15 minutes
  • Small frequent drinks to avoid bloating: stomach can empty up to 800cc/hr = 3.5cups
  • Water is great
  • Sports drinks or diluted fruit juice may be beneficial for events >60-90 minutes
31
Q

Fluid Replacement Recommendations After Exercise

A
  • 2 cups for every pound loss or 16oz fluid
32
Q

Benefits of Sports Drinks

A
  • fluid
  • glucose and other carbohydrates (6% CHO)
  • sodium, potassium, other electrolytes
  • may be beneficial for activities of >60 minutes
  • considered preferable/essential for rigorous events of long duration unless glucose and electrolytes replaced by other sources
  • may be preferred to plain water –> drink more
  • can contribute to dental carries
  • sports drinks are NOT synonymous with enhanced water or energy drinks
33
Q

Acute Dehydration

A
  • > 1% loss in body weight
  • Large ECF losses of both sodium and water
  • 6% loss of body weight is life-threatening
34
Q

Chronic Dehydration

A
  • > 1% loss of body weight
  • Loss of both ECF and ICF
  • Can see losses up to 10% of body weight
35
Q

Signs & Symptoms of Dehydration

A
  • Increased concentration of electrolytes in ECF/ICF
  • muscle cramps
  • postural hypotension
  • tachycardia
  • decreased urine output
36
Q

Dehydration Risk

A
  • athletes practicing aggressive calorie restriction and dehydration practices to make weight
  • anorexia nervosa and bulimia
  • inadequate fluid replacement
  • rigorous training hot/humid climates
37
Q

Temperature Regulation

A
  1. Factors impairing heat loss
    - too many clothes, protective gear
    - too humid of a climate to allow evaporation
    - inadequate water supply to sweat glands
    - high body fat
  2. Risk for heat exhaustion
    - poorly conditioned athletes
    - early training for fall sports in heat/humidity
    - dehydration
38
Q

Heat Acclimation

A
  • Expansion of plasma volume at rest
  • Maintenance of plasma volume during exercise
  • Increased capacity to produce sweat
  • Increased cooling: smaller rise in core temperature, risk of dehydration due to fluid loss in sweat
  • No adaptation to dehydration
39
Q

Heat Cramps

A
  • Usually associated with drop in serum sodium and chloride
  • Most common in individuals exercising long periods in hot climates, replacing only water
  • Tonic contractions of voluntary muscles, including abdomen
  • Treatment/Prevention: 0.1% oral saline (sports drinks)
40
Q

Heat Exhaustion

A
  1. Causes:
    - sodium depletion, impaired acclimation, plain water replacement, dehydration
  2. Signs & Symptoms:
    - profuse sweating, headache, nausea and vomiting, dizziness, visual disturbances, extreme fatigue, weak/rapid pulse
  3. Treatment:
    - stop exercise, remove clothing, move to cool place, sponge with cool water, oral fluid replacement based on weight loss (1L/hr), correct electrolyte imbalance
41
Q

Severe Heat Exhaustion

A
  1. Signs & Symptoms
    - hypovolemia, hypotension, hyperventilation, tachycardia, decreased urine output, decreased sweating
  2. Treatment:
    - emergency medical management, normal saline, 1/2NS, 5% dextrose
42
Q

Heat Stroke

A
  1. Causes:
    - excess heat production secondary to exertion, impaired dissipation of environmental heat, use of antihistamines
  2. Symptoms:
    - headaches, hot/cold flashes, weakness, lack of sweat, hot/dry skin, visual problems/deafness, hallucinations, nervousness, unsteady walking, core temp 107 - multisystem organ failure
  3. Treatment:
    - Field Management: stop exercise, remove clothing, move to cool environment, sponge with cool water, fan
    - Emergency Medical Intervention: IV fluid and electrolyte replacement, monitoring core temperature, organ function, fluid and electrolyte status
43
Q

Actions of Anabolic Steroids

A
  • increase rate of gain in lean body mass
  • increase muscle size, mass
  • increase muscle strength
  • androgenic = increase in masculinization
44
Q

SIde Effects of Anabolic Steroids

A
  1. Musculoskeletal:
    - decreased strength & elastic compliance of tissue
    - premature cessation of linear growth, premature closure of epiphyses
  2. Cardiovascular:
    - increase LDL, cholesterol; decreased HDL
    - increased platelet aggregation
    - hypertension
    - MI and CVA
  3. Hepatocellular dysfunction
  4. Depressed immune function
  5. HIV/hepatitis transmission
  6. Severe acne
45
Q

Side Effects of Anabolic Steroids (continued)

A
  1. Males
    - infertility, oligospermia
    - decreased testicular size
    - gynecomastia
    - prostate cancer
  2. Females
    - decreased LH, FSH, estrogens, progesterone
    - virilization: voice change, facial hair, menstrual irregularities, decreased breast size
    - male pattern alopecia
  3. Psychological
    - reported feeling of well-being, invincible
    - aggression, irritability, hyperactivity, change in libido, mood swings, engagement in high risk behaviors, violence, drug dependency
46
Q

Creatine

A
  • increase creatine and phosphocreatine in the muscles
  • creatine use is common
  • improve performance of brief high-intensity exercise
  • limited evidence that it can enhance performance during exercise lasting longer than about 90 sec
  • creatine supplementation during resistance training may allow athletes to complete more repetitions and speed recovery
  • increase muscle mass/weight
  • generally considered safe
47
Q

Potential Concerns of Creatine

A
  • doses and responses vary
  • increase in muscle weight may reflect increase in water and there may not be proportional gains in strength
  • dehydration
  • GI upset
  • potential renal effects with higher doses

Orthopaedics & Rheumatology (5 decks)

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