Sports nutrition Flashcards
Primary fuel source for cells in form of glucose?
carbs
Carbs required for ____
there are stored as
aerobic and anaerobic systems
muscle glycogen
types of carbs?
simple: monosaccharisde
Complex; disaccharide
Greatest source of potential energy
Fats
energy source with sustained activity
protein.
1 mole of ATP=
how much ATP in 1 molecule of glucose?
7.3 KCAL of energy
36 ATP.
What are the 2 energy compounds?
ATP
CP
Used to estimate energy costs of activity?
MET
What are the energy systems?
ATP-CP
AEROBIC
Anaerobic
What is included in aerobic system and how much app does it yield>?
krebs 36 atp.
Fuel source during exercise at
<30 VO2 max?
40-60
75
>80
muscle fat
Fat+ Carb
Mostly Carb
100% carbs.
RDAs for adolescent athlete?
1500-1800 calories
1.2-2.0 g/kg of protein
What are some things to look for with adolescent athletes?
- Avoid weight cycles
- make sure they have adequate iron (females)
- consider genetics
For the female athlete, energy requirements support:
daily activity sports/training build/repair msucles menstruation reproduction growth
for females, what are the DRI key minerals? what is it due to?
calcium: 1000mg. 1200 mg >50 y/o (osteoporosis)
Iron:18 mg
Zinc: 8mg
Vit D: 500 IU
due to decreased intake
For female athletes, decreased micronutrient intake may result int:
decreased bone density impaired immune system menstrual dysfunction anemia poor exercise increase recovery time.
What is the female athlete triad?
Energy availability
Menstrual functions
Bone health.
% of REE for sedentary mod and high intensity
Sedentary: 20%
moderate: 45%
High intensity: 60-100%
TEE equation
REE+ activity factor (%REE)
Avg. energy expidentures for Gymnastics Running rowing High endurance?
1800-2000 cal
2200-2400
3500
4-4500
Protein RDA for normal strength athlete endurance NCAA div 1 masters
.8
- 5-2
- 2-1.4
- 2-1.5
- 2-1.7
How to optomize protein synthesis?
consume protein before and after training
consume quality PRO (leucine)
rest
do resistance training.
8 grams of essential amino acids maximally stimulates
MPS
20 grans of high-quality protein with provide___
8 grams of BCAA
(leucine
Isoleucine
Valine)
aim for ______ high quality protein at each meal to help maximize muscle protein synthesis
20-35 g
even distribution of protein keeps body in ____ state
anabolic.
water makes up ___ of total body weight
fluid loss leads to
60-65 %
sodium and potassium loss
fluid reequirements:
2-3 hours before practice.
during exercise
post exercise
16 oz followed by 8 oz 20 min before
4-6 oz every 15-20 min
16-20 oz.
< 135 mmil/liter of Na
what increases risk of it?
hyponatremia
drinking too much water.
glycogen resynthesis occurs ____ after even and MPS
30 mins
ratio of post event meal?
100g carbs/20g protein. 15-30 mins after.
what is max protein ncaa can provide?
> 30% total kcal.
What are ergogenic aids?
creatine monohydrate weight gainers AA caffeine antioxidants.
supplements are regulated as
FOOOD
What does supplement facts label provide?
list of ingredients serving size servings/container expiration structure/function claim.
Benefits of Creatine monohydrate?
improved training adaptation
enhanced recovery
increased muscle mass
where is creatine monohydrate positive?
- depleted phosphocreatine
- sprinting exercise
- parkinsons/huntingtons
when is creatine monophosphate considered for young athletes?
- involved in serious competition
- consuming well balanced diet
- educated about creatine
- dont exceed recommended dose: 3-5 grams./ 3g/dx28 days
consuming creatine with glucose-containing drink increases
creatine uptake and storage in skeletal muscle.
pros caffeine?
pro: enhance endurance,
improved reaction time,
delay fatigue,
increase REE
cons of caffein?
anxiety nervous GI upset addiction insomnia ^ HR
EPHEdra has negative effects on
BP
HR
seizure
HTN
banned by NCAA
for vitamin supplements, look for ___ on label.
USP.
important micro nutrient for female?
Calcium
Iron
Zinc
Vitamin D
