Brainscape's Knowledge GenomeTM

Browse over 1 million classes created by top students, professors, publishers, and experts.


See full index

HB 130: Nutrition > Sports Nutrition > Flashcards

Sports Nutrition Flashcards

1
Q

What should you eat pre-workout

A

Low-glycemic food.

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
2
Q

With a higher glycemic index, you have higher insulin which…

A

makes fat availability low.

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
3
Q

If you have a low-glycemic food pre-workout you’re using more…

A

FATS

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
4
Q

LOWER GI Foods pre-exercise are good because…

A
  • perceived exertion lower
  • workout longer
  • flatter insulin curve
  • delayed fatigue
How well did you know this?
1
Not at all
2
3
4
5
Perfectly
5
Q

What should you eat after workout?

A

High glycemic index food!

You want a high insulin response.

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
6
Q

Why do we want high insulin response?

A

Replace muscle glycogen.

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
7
Q

Feeding during workout?

A

If you’re working out 60-90 minutes; Best to have multiple smaller feeds.

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
8
Q

Glucose transporters

A

In the villi, become supersaturated and you can’t use carb right away.

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
9
Q

How can you get around glucose transporters overload?

A

Eat foods with mixed sources of carbohydrates! (Glucose AND fructose)

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
10
Q

Maltodextrin

A

Small starch, body can rapidly break down

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
11
Q

Individual sweat rates can be estimated by

A

measuring body weight before and after exercise

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
12
Q

Is there a hydration recommendation

A

No everyone is different

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
13
Q

Carbohydrate Prioritization

A
  1. ) Immediate Use
  2. ) Glycogen
  3. ) Fat
How well did you know this?
1
Not at all
2
3
4
5
Perfectly
14
Q

During and post workout snacks

A

Higher glycemic foods

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
15
Q

Osmolality

A

The amount of solutes in a solution

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
16
Q

How does salt and sugar impact absorption

A

It slows it down

17
Q

How can individual sweat rates be estimated

A

Measuring body weight before and after exercise

18
Q

Does the average exerciser benefit from sports drinks?

A

No real evidence in support of this

19
Q

Benefits of creatine

A

increased muscular size
increased muscular strength
increased intermittent muscular endurance

20
Q

How do our bodies produce ATP

A

Glycolysis and Citric Acid Cycle

21
Q

Creatine?

A

Naturally occurring in our bodies, and we can also absorb from meat in our diet only.

22
Q

Creatine Study results

A
  • Increase in fat free mass
  • Increase in Upper Body 1 rep max strength
  • Increased cross-sectional area of muscle fibers
23
Q

Does creatine seem to help vegetarian athletes?

A

YES.

24
Q

Is creatine’s effectiveness proven?

A

YES.

25
Q

What are the themes to keep in mind when deciding how to approach fueling with carbohydrates:

A
  • Timing
  • Event Type
  • Population
  • Optimal Goals
26
Q

Multiple feedings helps with

A

Digestibility

27
Q

Why aren’t foods that are high in fiber content advantageous during exercise

A

High fiber foods delay glucose absorption

28
Q

When would you quickly replace glycogen stores?

A

If you’re going to work out twice in one day.

29
Q

Hypotonic (osmolality of fluid is lower than blood) fluids

A

speed up absorption as the solute wants INTO the cells.

30
Q

Hypertonic (osmolality higher than blood) fluids

A

slows down absorption as the solute draws water from cells out into the intestine

31
Q

What is your best bet to gain an idea of hydration during a workout

A

THIRST

32
Q

Does modest over hydration or modest under hydration impair a workout more?

A

Mixed results! Based on whether water weight helps or hinders performance.

33
Q

Who benefits from drinking sports drinks?

A

Trained athletes doing endurance!

34
Q

Creatine supplementation is most advantageous for what type of sport?

A

EXPLOSIVE sports, strength-based

35
Q

Are creatine supplements expensive

A

not really

36
Q

Do creatine supplements cause muscle cramps and dehydration?

A

NOPE

37
Q

How does creatine provide an immediate energy buffer

A

Creatine phosphate provides immediate energy buffer by quickly phosphorylating ADP

38
Q

Is creatine an essential nutrient?

A

Nope our body makes it, so vegetarians aren’t at risk of being deficient

39
Q

What were some of the main results from the vegetarian Creatine supplementation study?

A
  • Vegs have the highest increase in knee flection reps test
  • Greatest increase in creatine levels after supplementation
  • Lowest creatine at baseline

HB 130: Nutrition (11 decks)

Brainscape helps you reach your goals faster, through stronger study habits.
© 2024 Bold Learning Solutions. Terms and Conditions