Sports Nutrition Flashcards
1
Q
What are the components of fitness?
A
Flexibility, muscle strength
2
Q
How much physical activity should be done per week? Where does the amount come from?
A
150 minutes per week (minimum activity to have a positive impact on their cardiovascular system)
3
Q
What is frequency?
A
3-5 sessions per week
4
Q
What is the equation for maximum heart rate?
A
220-age
5
Q
What is intensity?
A
50-90% of maximum heart rate
6
Q
What is time (duration)?
A
30 minutes minimum
7
Q
What are the three types of fitness?
A
- Resistance
- Endurance
- Flexibility
8
Q
What is resistance?
A
moderate intensity strength training
9
Q
What is endurance?
A
cardiorespiratory
10
Q
What is flexibility?
A
stretching the major muscle groups
11
Q
What are the 4 types of fuels used?
A
- ATP-CP (anaeorobic)
- ATP from carbs - lactate (anaerobic)
- ATP from carbs (aerobic)
- ATP from fat (aerobic)
12
Q
What are the types of skeletal muscle cells?
A
1) Slow twitch fibers
2) Fast twitch muscle fibres
13
Q
Define slow twitch fibres.
A
endurance muscle, lots of mitochondria
14
Q
Define fast twitch fibres.
A
less mitochondria, fast response, high intensity, easily fatigued
15
Q
Compare the twitch fibres of sprinters and marathon runners.
A
sprinters: fast twitch
marathon: slow twitch
16
Q
What does phosphocreatine get converted to during exercise? What does it produce?
A
Converted to creatine
Produces ATP
17
Q
Why do people take creatine supplements?
A
increase creatine in muscle to phosphocreatine, high intensity activity for a longer period of time (power lifting), good system to have for lots of energy
18
Q
What are the nutrients used for energy during exercise?
A
Carbohydrate and fat
19
Q
What is main source of energy during mild exercise?
A
Plasma free fatty acids
20
Q
What is main source of energy during moderate exercise?
A
Muscle glycogen
Muscle triglycerides
Plasma fatty acids
21
Q
What is main source of energy during heavy exercise?
A
Muscle glycogen ++
Muscle TG, FFA, plasma glucose are equal
22
Q
Describe anaerobic processes to
A
yields energy quickly, not a lot though
23
Q
During anaerobic metabolism, the energy provided by?
A
▫ Circulating glucose
▫ Muscle glycogen
24
Q
How long does anaerobic metabolism support muscle contraction?
A
1-3 minutes
25
How does the rapid anaerobic metabolism occur?
Through glycolysis
26
When does anaerobic metabolism stop?
When lactate builds up, takes longer to be converted back to glucose in the liver
27
During aerobic metabolism, the energy provided by?
▫ Circulating glucose
| ▫ Muscle and liver glycogen ▫ Adipose tissue triglycerides
28
Which metabolism is faster? Which produces more ATP?
- Anaerobic
| - Aerobic
29
How does the aerobic metabolism occur?
oxidative phosphorylation
| Complete burning of oxygen to CO2 and H2O
30
How long does aerobic metabolism support muscle contraction?
Supports muscle contraction for >3 minutes ▫ e.g. 1500-meter run, marathon, etc.
31
Compare high carb, normal mixed and fat/protein diet in terms of endurance time.
High carb: 167 min
Normal mixed diet: 114 min
Fat and protein diet: 57 min
32
What is VO2 max?
- Measure of the max amount of oxygen that an athlete can use
- The higher, the more fit you are and the more aerobic capacity you have
33
What are factors that influence VO2 max?
Genetics, age, differences in response to training
34
After 20 minutes of exercise, what happens?
Use less glucose, more fat
35
What does hitting the wall mean?
- Glycogen depleted after 2 hours of vigorous activity (75% of VO2 max)
- Hypoglycemia + depleted glycogen stores = half nervous system function
36
How do you avoid hitting the wall (glucose exhaustion)?
1) Eat a high CHO diet,
2) Ingest glucose during the activity,
3) Eat CHO rich foods after the activity, and
4) Train your muscles to store as much glycogen as possible.
37
Define carbohydrate loading.
eating more than normal amounts of carbohydrate, while tapering (less training) the training or resting 2-3 days before the event.
38
How does glycogen concentration compare in trained and untrained people?
Glycogen stored in muscle is higher in trained people
39
Why do athletes use carbohydrate loading?
Athletes use this method to load their muscles with energy (glycogen) to improve performance in high intensity- endurance exercise bouts.
40
Who benefits from carbohydrate loading?
Benefits athletes who need to perform for >90minutes
41
What is Garbo-load?
Carbo-load is NOT garbo-load. The type of food chosen when loading with will have an impact on performance.
42
How do you carbo load?
Starting 3 days before event, cut back on workouts (tapering) and increase complex CHO to 70% of energy intake
43
What should you have during the high intensity endurance activity?
• Take glucose drinks during endurance activity
44
What do you need to train for high intensity endurance activity performance?
Train muscles to maximize glycogen stores and to adapt to use less glucose and more fat
45
What is the pre-event diet composed of?
* High CHO
* Moderate protein
* Low Fat
* Fluids
46
How much water should be drunk during the event?
1 cup of water for every 15 minutes
47
What should be done post-event?
• Rehydrate • Refuel
• Relax
• Eat CHO-rich foods within 15-30 mins of activity
(MAX 2 hours )
48
Why is there no blood sugar spike when consuming high sugar diet during exercise?
muscles have non-insulin dependant glucose uptake, using a lot more glucose from blood so no spike in blood sugar
49
How much carbs do athletes report eating?
8 grams per kg
| 55% (within AMDR)
50
What are the recommendations for athletes in terms of carb targets?
- Low intensity (3-5g/kg)
- Moderate - 1h (5-7g/kg)
- Endurance - 1-3h (6-10g/kg)
- Extreme - 4-5h (8-12g/kg)
51
What are the total CHO needs for endurance athletes?
8-12 g/kg/d 2-3 days before the event + exercise taper
52
What type of CHO should athletes eat during carbo loading?
* Focus on HI GI, compact sources of CHO
* Jams, juices, fruits, refined grains (white bread, pasta, rice) • Dairy: Flavoured yogurts/milks
* Vegetables: peas, tomato sauce, corn..
53
What are CHO rich foods to avoid during carbo loading?
* HI fiber (low GI) foods
* Bran cereals/breads
* Legumes (lentils/beans)
* Cruciferous vegetables (broccolis, cauliflower)
54
What are potential side effects of high fibre foods?
* Feeling heavy and bloated especially if having large meals in one sitting + high fiber foods
* Expect 2-4 lbs wt gain
55
How does fluid intake recommendation vary?
- Needs vary between sports
- drink more if you sweat heavily
- drink more if you are training in hot/humid conditions
56
What is the recommendation for food intake?
≥ 60-90 minutes : WATER + 30-70 g CHO/hour
57
What is the purpose of post workout nutrition?
↓ recovery time between sessions and improve the quality of training during subsequent sessions
58
Where is CHO taken to after exercise?
Rapidly stored in the muscle as glycogen
59
How does protein help post-workout?
the muscle recover from, and adapt to training
60
What is the carbohydrate to protein ratio that is best for muscle recovery? What are these recommendations best for?
- 2:1 to 4:1
- vigorous intensity
longer duration (at least 60-90 min) activities
61
How much carbohydrate (in g) to protein (in g) should be eaten post-exercise?
* ~1 – 1.2 g/kg carbohydrate
| * ~ 0.3 - 0.4 g/kg protein
62
When should you eat after exercise? What is this called?
- Immediately
- 15-30 minutes after exercise : muscles most receptive to refueling
- Glycogen Recovery Window
63
What happens if you do not refuel over 2 hours after exercise?
rate of muscle protein synthesis and
| energy storage is decreased by 50%
64
What is the RDA for protein for power athletes?
1.2-1.7g/kg/d
65
What is the RDA for protein for endurance athletes?
1.2-1.4g/kg/d
66
What is the RDA for protein for endurance athletes?
1.2-1.4g/kg/d
67
Name 4 nutritional related health problems in female athletes.
* Eating disorders or disordered eating (not a normal eating plan, not as severe)
* Body composition changes (ex: Amenorrhea)
* Bone loss
* Anemia
68
Is there any added beneficial effect if you eat more than 2 grams/kg/d of protein? What happens if you have too much protein?
NOPE, more than 4 grams per day = effects on kidney (needs to drain all the nitrogen), need to drink much more water
69
What do you need to emphasize in female athletes?
* Emphasize adequate E, protein, Fe and Ca
| * Emphasize strength, stamina, and successful performance
70
What do you need to de-emphasize in female athletes?
De-emphasize body weight, dieting, and performance misconceptions
71
How does iron impair physical performance?
↓ Hemoglobin to carry oxygen
72
What is sports anemia?
- Not iron-deficiency anemia
- Loss of old blood cells
- "Diluting" the red blood cells
- To become more efficient at exercise
- Temporary thing, blood cells will eventually catch up
- Blood volume increases before your blood cells increase
73
What are the consequences of sports anemia?
- Expansion of blood volume
| - Unaltered oxygen carrying capacity
74
What is the female athlete triad?
- Low Energy Availability/Disordered Eating
- Bone loss/Osteoporosis
- Menstrual disturbances/Amenorrhea
75
Define ergogenic aids.
substances or
| techniques used in an attempt to enhance physical performance
76
Give examples of substances promoted as ergogenic aids.
Amino acids, plant sterols, sugars
| Most aren't effective
77
How can sodium bicarbonate be used as an ergogenic aid? What is the side effect?
- Reduces lactic acid and delays fatigue; enhances power and strength
- Explosive diarrhea
78
What does the International Society of Sports Nutrition say in terms of supplementations (creatine) for POWER athletes?
Proper supplementation can improve maximal power/strength and work performed by 5-15%
79
What are some advantages of exercising for weight loss?
```
• Eat more
• Maintain lean body
mass and muscle mass
• Increase fat loss
• Increase aerobic fitness
```
80
How does fitness affect the elderly?
* Increases muscle mass, strength, function, mobility, activity • Slows decrease in bone density
* Increases immune response
* With social interaction – improves SLEEP
81
How will fitness affect body composition changes?
↑ LBM and ↓ fat mass
82
What three chronic diseases does exercise influence?
- Type II diabetes
- CVD
- Osteoporosis
83
How does exercise improve type II diabetes?
* Improves glucose tolerance
| * ↓ blood pressure
84
How does exercise improve CVD?
* ↓ serum lipids and cholesterol
| * ↓ blood pressure
