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Applied Physiology > Sports nutrition > Flashcards

Sports nutrition Flashcards

1
Q

Primary fuel source for cells in form of glucose?

A

carbs

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2
Q

Carbs required for ____

there are stored as

A

aerobic and anaerobic systems

muscle glycogen

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3
Q

types of carbs?

A

simple: monosaccharisde

Complex; disaccharide

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4
Q

Greatest source of potential energy

A

Fats

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5
Q

energy source with sustained activity

A

protein.

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6
Q

1 mole of ATP=

how much ATP in 1 molecule of glucose?

A

7.3 KCAL of energy

36 ATP.

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7
Q

What are the 2 energy compounds?

A

ATP

CP

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8
Q

Used to estimate energy costs of activity?

A

MET

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9
Q

What are the energy systems?

A

ATP-CP

AEROBIC

Anaerobic

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10
Q

What is included in aerobic system and how much app does it yield>?

A

krebs 36 atp.

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11
Q

Fuel source during exercise at

<30 VO2 max?
40-60
75
>80

A

muscle fat

Fat+ Carb

Mostly Carb

100% carbs.

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12
Q

RDAs for adolescent athlete?

A

1500-1800 calories

1.2-2.0 g/kg of protein

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13
Q

What are some things to look for with adolescent athletes?

A
  • Avoid weight cycles
  • make sure they have adequate iron (females)
  • consider genetics
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14
Q

For the female athlete, energy requirements support:

A 
daily activity
sports/training
build/repair msucles
menstruation
reproduction
growth
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15
Q

for females, what are the DRI key minerals? what is it due to?

A

calcium: 1000mg. 1200 mg >50 y/o (osteoporosis)

Iron:18 mg
Zinc: 8mg
Vit D: 500 IU

due to decreased intake

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16
Q

For female athletes, decreased micronutrient intake may result int:

A 
decreased bone density
impaired immune system
menstrual dysfunction
anemia
poor exercise
increase recovery time.
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17
Q

What is the female athlete triad?

A

Energy availability
Menstrual functions
Bone health.

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18
Q

% of REE for sedentary mod and high intensity

A

Sedentary: 20%
moderate: 45%
High intensity: 60-100%

19
Q

TEE equation

A

REE+ activity factor (%REE)

20
Q 
Avg. energy expidentures for 
Gymnastics
Running
rowing
High endurance?
A

1800-2000 cal

2200-2400

3500

4-4500

21
Q 
Protein RDA for 
normal
strength athlete
endurance
NCAA div 1
masters
A

.8

  1. 5-2
  2. 2-1.4
  3. 2-1.5
  4. 2-1.7
22
Q

How to optomize protein synthesis?

A

consume protein before and after training
consume quality PRO (leucine)
rest
do resistance training.

23
Q

8 grams of essential amino acids maximally stimulates

A

MPS

24
Q

20 grans of high-quality protein with provide___

A

8 grams of BCAA

(leucine
Isoleucine
Valine)

25
Q

aim for ______ high quality protein at each meal to help maximize muscle protein synthesis

A

20-35 g

26
Q

even distribution of protein keeps body in ____ state

A

anabolic.

27
Q

water makes up ___ of total body weight

fluid loss leads to

A

60-65 %

sodium and potassium loss

28
Q

fluid reequirements:

2-3 hours before practice.

during exercise

post exercise

A

16 oz followed by 8 oz 20 min before

4-6 oz every 15-20 min

16-20 oz.

29
Q

< 135 mmil/liter of Na

what increases risk of it?

A

hyponatremia

drinking too much water.

30
Q

glycogen resynthesis occurs ____ after even and MPS

A

30 mins

31
Q

ratio of post event meal?

A

100g carbs/20g protein. 15-30 mins after.

32
Q

what is max protein ncaa can provide?

A

> 30% total kcal.

33
Q

What are ergogenic aids?

A 
creatine monohydrate
weight gainers
AA
caffeine
antioxidants.
34
Q

supplements are regulated as

A

FOOOD

35
Q

What does supplement facts label provide?

A 
list of ingredients
serving size
servings/container
expiration
structure/function claim.
36
Q

Benefits of Creatine monohydrate?

A

improved training adaptation
enhanced recovery
increased muscle mass

37
Q

where is creatine monohydrate positive?

A
  • depleted phosphocreatine
  • sprinting exercise
  • parkinsons/huntingtons
38
Q

when is creatine monophosphate considered for young athletes?

A
  • involved in serious competition
  • consuming well balanced diet
  • educated about creatine
  • dont exceed recommended dose: 3-5 grams./ 3g/dx28 days
39
Q

consuming creatine with glucose-containing drink increases

A

creatine uptake and storage in skeletal muscle.

40
Q

pros caffeine?

A

pro: enhance endurance,
improved reaction time,
delay fatigue,
increase REE

41
Q

cons of caffein?

A 
anxiety
nervous
GI upset
addiction
insomnia
^ HR
42
Q

EPHEdra has negative effects on

A

BP
HR
seizure
HTN

banned by NCAA

43
Q

for vitamin supplements, look for ___ on label.

A

USP.

44
Q

important micro nutrient for female?

A

Calcium
Iron
Zinc
Vitamin D

Applied Physiology (11 decks)

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