sports nutrition Flashcards
hyponatremia
- water intoxication
- high intake of water during exercise
- symptoms: headache, cramping, confusion to brain stem herniation, coma, seizures, death
hyponatremia with exercise - why
- prolonged exercise with heath plus
- dehydration
- large intake of sodium free fluid
- poor conditioning for prolonged exercise/heat
- individual susceptibility
process of development of hyponatremia
- 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
how physically active are canadians
- 52.5 canadians reported that they were active
- 15% of adults accumulated 150 min/week of moderate physical activity
how much physical activity do we need
- adults should accumulate at least 2.5hours of moderate to vigorous physical activity per week
- kids need at least 60 min/day`
optimal nutrition for athletic performance
- consume adequate energy and nutrients to support health and performance
- maintain appropriate body composition
- promote optimal recovery from training
- maintain hydration status
nutrition for athletic performance
- carbs: 55-65%, fat: <30%, protien: 15%
- double absolute energy requirement with strenuous training for 3-4 hours
fat and exercsie
- fat: fuel for slow sedentary activities
- most athletes do better on hgih carb diets
aerobic metabolism
- in presence of oxygen
- glucose, fatty acids, amino acids broken down to form CO2, H2O to produce ATP
anaerobic metabolism
- in absence of oxygen
- glucose metabolized when oxygen cant be supplied quickly enough to tissues
- occurs simultaneously with aerobic metabolism
carbs and exercise
- 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
energy availability
- energy from intake available after E used for exercise
- ## EA = EI - (energy expended from exercise/fat free mass)
EA for women
- optimal EA = 45
- if intake of E too low or exercise level changes, can result in wrong EA
protein recommendations (general)
- inactive adults: 0.8g/wt
- edurance athletes: 1.2-1.4g/wt
- strength athletes: 1.6-1.7g/wt
- vegan athletes need more
protein intake after exercise
- helps repair tissue
protein recommendations for athletes
- 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
BCAA
- leucine, isoleucine, valine
- leucine linked to muscle synthesis, useful for heavy resistance training
- correlated with metabolic syndrome, coronary artery disease
protein supplements
- why protein higher in fasting leucine, post exercise leucine and lean mass higher
resistance exercise: insulin, glucose
- resistance training increases ability of insulin to stimulate glucose uptake, increases insulin sensitivity
resistance training: amino acids
- if availablity of amino acids sub optimal, less benefit of insulin on muscle protien synthesis after exercise
b vitamins on athletic performance
- needed for energy metabolism
- eat whole grains, fruit, veg
calcium on athletic performance
- needed for normal muscle function, strong bones,
- dairy products
iron on athletic performance
- needed for oxygen delivery and energy production
- athletes have higher losses
- lean red meats, some veg, enriched grains
creatine in body
- 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
creatine components
- glycine + argenine –> intermediate
- intermediate + methionine = creatine
benefits of creatine
- improved high intensity intermittent exercise performance - ex. hockey, soccer
- aids in rapid regeneration of ATP
carbs or carbs and protien in sports drinks
- 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
overview of sports hydration
- 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
after heavy exercise/training, replenish with
- fluid, carb and protien
- ingest carb within 15 min
after hard workout replenish with
- immediate intake of fluid with carb and protein
- carb to replenish glycogen
- protein to repair damaged tissue
- fluids to rehydrate
injured
- increase protein
- alcohol delays repair
