sports nutrition

Question 1

hyponatremia

Answer 1

• water intoxication
• high intake of water during exercise
• symptoms: headache, cramping, confusion to brain stem herniation, coma, seizures, death

Question 2

hyponatremia with exercise - why

Answer 2

• prolonged exercise with heath plus
• dehydration
• large intake of sodium free fluid
• poor conditioning for prolonged exercise/heat
• individual susceptibility

Question 3

process of development of hyponatremia

Answer 3

• prolonged sweating leads to high Na loss
• dilution of existing body fluids with fluids with no or low Na content
• worse in hot, humid weather bc body tries to cool more in those conditions

Question 4

how physically active are canadians

Answer 4

• 52.5 canadians reported that they were active

- 15% of adults accumulated 150 min/week of moderate physical activity

Question 5

how much physical activity do we need

Answer 5

• adults should accumulate at least 2.5hours of moderate to vigorous physical activity per week
• kids need at least 60 min/day`

Question 6

optimal nutrition for athletic performance

Answer 6

• consume adequate energy and nutrients to support health and performance
• maintain appropriate body composition
• promote optimal recovery from training
• maintain hydration status

Question 7

nutrition for athletic performance

Answer 7

• carbs: 55-65%, fat: <30%, protien: 15%

- double absolute energy requirement with strenuous training for 3-4 hours

Question 8

fat and exercsie

Answer 8

• fat: fuel for slow sedentary activities

- most athletes do better on hgih carb diets

Question 9

aerobic metabolism

Answer 9

• in presence of oxygen

- glucose, fatty acids, amino acids broken down to form CO2, H2O to produce ATP

Question 10

anaerobic metabolism

Answer 10

• in absence of oxygen
• glucose metabolized when oxygen cant be supplied quickly enough to tissues
• occurs simultaneously with aerobic metabolism

Question 11

carbs and exercise

Answer 11

• high carb diets: increase glycogen stores, extend endurance time to exhaustion, improved mental endurance
• complex carbs better
• keep simple sugars to <10% of total energy
• high energy needs - require more simple sugar

Question 12

energy availability

Answer 12

• energy from intake available after E used for exercise
• ## EA = EI - (energy expended from exercise/fat free mass)

Question 13

EA for women

Answer 13

• optimal EA = 45

- if intake of E too low or exercise level changes, can result in wrong EA

Question 14

protein recommendations (general)

Answer 14

• inactive adults: 0.8g/wt
• edurance athletes: 1.2-1.4g/wt
• strength athletes: 1.6-1.7g/wt
• vegan athletes need more

Question 15

protein intake after exercise

Answer 15

• helps repair tissue

Question 16

protein recommendations for athletes

Answer 16

• consume 1.2-2g/wt
• spread throughout day
• consume some after working out
• trained athletes require less
• injured: need more
• carbs needed for protien to be maximized

Question 17

BCAA

Answer 17

• leucine, isoleucine, valine
• leucine linked to muscle synthesis, useful for heavy resistance training
• correlated with metabolic syndrome, coronary artery disease

Question 18

protein supplements

Answer 18

• why protein higher in fasting leucine, post exercise leucine and lean mass higher

Question 19

resistance exercise: insulin, glucose

Answer 19

• resistance training increases ability of insulin to stimulate glucose uptake, increases insulin sensitivity

Question 20

resistance training: amino acids

Answer 20

• if availablity of amino acids sub optimal, less benefit of insulin on muscle protien synthesis after exercise

Question 21

b vitamins on athletic performance

Answer 21

• needed for energy metabolism

- eat whole grains, fruit, veg

Question 22

calcium on athletic performance

Answer 22

• needed for normal muscle function, strong bones,

- dairy products

Question 23

iron on athletic performance

Answer 23

• needed for oxygen delivery and energy production
• athletes have higher losses
• lean red meats, some veg, enriched grains

Question 24

creatine in body

Answer 24

• males produce 1g/day and get same amount from meat
• produced in liver and kidneys
• stored in muscles
• little data on effects in women
• no established health risk

Question 25

creatine components

Answer 25

• glycine + argenine –> intermediate

- intermediate + methionine = creatine

Question 26

benefits of creatine

Answer 26

• improved high intensity intermittent exercise performance - ex. hockey, soccer
• aids in rapid regeneration of ATP

Question 27

carbs or carbs and protien in sports drinks

Answer 27

• 36% improvement in endurance with protein but more total calories
• if carbs about 6%, little evidence of added benefit from protien
• if carbs lower than 6%, the added benefit from protein
• total amount of carbs that counts, if enough consumed then protein doesnt make a difference

Question 28

overview of sports hydration

Answer 28

• hydrate 2-4 hr before exercise
• electrolyte needs based on multiple factors
• exercise >1hr need 6-8% carb
• exercise >1hr, need electrolytes
• hard, prolonged exercise, need enough carbs and if not enough carbs, add protein

Question 29

after heavy exercise/training, replenish with

Answer 29

• fluid, carb and protien

- ingest carb within 15 min

Question 30

after hard workout replenish with

Answer 30

• immediate intake of fluid with carb and protein
• carb to replenish glycogen
• protein to repair damaged tissue
• fluids to rehydrate

Question 31

injured

Answer 31

• increase protein

- alcohol delays repair