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Sports Nutrition Flashcards

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1
Q

What is Energy

A

Produced by the splitting of a chemical bond called ATP

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2
Q

4 components of energy in food & Drink

A
  • Carbohydrates
  • Proteins
  • Fats
  • Alcohol
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3
Q

What is a calorie

A

The amount of heat required to increase the temperature of 1 gram of water by 1 degree centigrade

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4
Q

What is a Joule

A

The work required to exert a force on one newton for a distance of one meter

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5
Q

What is metabolism

A

The sum of all chemical processes that occur in the body

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6
Q

What is Anabolism

A

The formation of larger molecules - build up

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7
Q

What is catabolism

A

The breakdown of larger molecules into smaller ones - breakdown

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8
Q

What is a metabolite

A

Anything made by the body

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9
Q

What is metabolic rate

A

The body’s rate of energy expenditure

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10
Q

What is basal metabolic rate

A

The number of calories expended to maintain essential process like breathing

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11
Q

What is resting metabolic rate

A

The number of calories burned over 24 hours while lying down but not sleeping

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12
Q

Where is majority of glycogen stored

A

In the muscle

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13
Q

What are the main sources of ATP

A

Carbs and fat

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14
Q

What are the 3 main energy systems

A
  1. ATP-PC system
  2. Anaerobic glycolytic or lactic acid system
  3. Aerobic system
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15
Q

ATP-PC System, length of time

A
  • Quick source of energy, but limited

- Generates energy for maximal bursts of 6 seconds

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16
Q

Anaerobic Glycolytic System, useful for

A
  • High-intensity training
  • contributes 60% of energy output after 30 seconds
  • drops to 35% after 2 minutes
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17
Q

Aerobic System

A
  • Does not produce ATP as quickly as other two systems, but can generate larger amounts of energy
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18
Q

2 Types of muscle fibers

A
  • Fast twitch (ATP-PC and anaerobic)

- Slow twitch (aerobic system)

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19
Q

How does body determine whether to use fat or carbs for energy?

A
  • Intensity
  • Duration
  • Fitness level
  • Pre-exercise diet
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20
Q

What is fatigue

A

An inability to sustain a given power output or speed

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21
Q

Optimum carbohydrate intake

A

Take resting metabolic rate and multiply by 60% then divide by 4

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22
Q

What is glycemic index

A

Ranking of foods from 0 to 100 based on their immediate effect on blood sugar levels, a measure of the speed at which you digest food and convert it to glucose.

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23
Q

Factors that influence the GI of a food

A
  • Size of food particle
  • biochemical makeup of the carb
  • degree of cooking
  • presence of fat, sugar, protein & fiber
24
Q

What is the biggest drawback of the glycemic index

A
  • Portion size is not considered
25
Q

How to achieve a small or moderate GI load

A
  • Eat little and often
  • Avoid overloading on carbs
  • stick to balanced combinations of carbs, proteins & healthy fats
  • Eat higher GI foods in small amounts or combined with protein or healthy fat
26
Q

Health benefits of a low GI diet

A
  • Lowers chronic diseases
  • Good cholesterol levels
  • Weight loss
  • Improves appetite control & satiety
  • Increases resting metabolic rate
  • Reduce risk or manage metabolic syndrome
27
Q

When is the best time to eat before exercise

A
  • 2 to 4 hours before training
28
Q

When is it good to fuel during exercise

A
  • If planning to exercise for 1 hour or more

- Consume carbs within the first 30 min of workout

29
Q

Length of time to refuel after exercise depends on what 4 factors?

A
  1. How depleted glycogen stores are after exercise
  2. Extent of muscle damage
  3. Amount & timing of carbs you eat
  4. Training experience & fitness level
30
Q

When is the best time to refuel after exercise

A
  • As soon as possible, within the first 2 hours
31
Q

What are 2 reasons why glycogen replenishment is faster during the post-exercise period?

A
  1. Eating carbs stimulates insulin release, which increases the amount of glucose taken up by your muscle cells
  2. Post-exercise the muscle cell membranes are more permeable for glucose so they can take more glucose than normal
32
Q

Ways to reduce chance of depressed immunity during high intensity exercise

A
  • Match calorie intake & expenditure
  • Increase nutrient dense foods rich in immune boosting vitamins & minerals
  • Avoid low carb diets
  • Balance blood glucose levels during exercise
  • Drink plenty of fluids
  • Antioxidants, glutamine supplements & echinacea
33
Q

What is bioavailability

A
  • The usefulness of the protein food or supplement

- Measured by its biological value

34
Q

What is a positive nitrogen balance

A
  • When you retain more protein than is excreted or used as fuel
  • Must be in this state for protein to stimulate muscle growth
35
Q

What percentage of calorie intake should be carbs

A
  • 60% to maintain optimal glycogen stores
36
Q

Who benefits from supplements?

A
  • Erratic eating habits
  • Eats less than 1500 kcal
  • Pregnant
  • SAD diet
  • Vegan
  • Anemic
  • Food allergies
  • Heavy smoker/drinker
  • Ill or sick
37
Q

Regular, intense exercise increases ones needs for what vitamins & minerals?

A
  • Vitamin E
  • Vitamin C
  • B Vitamins
  • Vitamin A
  • Calcium & magnesium
  • Iron
38
Q

What are antioxidants?

A
  • Enzymes and nutrients that disarm or neutralize free radicals
39
Q

Best way to take creatine?

A
  • Best taken in cycles of 3-5 months with a month break
40
Q

How much energy is lost through sweat?

A
  • For every litre of sweat that evaporates, will lose around 600 kcal of heat energy
41
Q

How much water should be consumed between workouts?

A
  • 1 litre for every 1000 kcal of food you consume
42
Q

What are the limitations of the body mass index?

A
  1. Overestimate - muscle weighs more than fat & can give body builders or athletes a high BMI
  2. Underestimate - people who have little muscle can fall in the lower BMI
43
Q

What is recommended intake of fat?

A
  • Between 15-30 % of total calories
44
Q

How do Omega 3’s help performance?

A
  • Enhanced aerobic metabolism
  • Improved release of growth hormone in response to sleep & exercise, improving recovery & promoting anabolic environment
45
Q

What are the negative effects of yo-yo dieting?

A
  • Increased risk of heart disease
  • Secondary diabetes
  • Gallbladder disease
  • Premature death
  • Creates nutritional deficiencies
  • Can damage the heart muscle
  • Create insulin resistance
  • Headaches/constipation/ketosis
46
Q

What is the “counter regulation” phenomenom?

A

Having lost the inbuilt regulation system of non-dieters, dieters were unable to detect satiety & thus compensate for the calorie pre-load

47
Q

Most common issues related to female athletes (Female athlete triad)

A
  1. Disordered eating
  2. Amenorrhea (no period)
  3. Bone loss
48
Q

Warning signs of disordered eating

A
  • Intense fear of gaining weight
  • Preoccupied with food, weight and body shape
  • Distorted body image
  • Restricting calories to less than 1200/day
  • Exercise excessively
  • Chaotic eating pattern and lifestyle
49
Q

Large link to eating disorder

A

Zinc deficiency - studies show more than half suffering from anorexia were severely deficient in zinc

50
Q

Health effects of eating disorders

A
  • Menstrual and fertility problems
  • bone thinning
  • premature osteoporosis
  • GI problems
  • Depression
  • Low blood pressure
51
Q

What type of anemia would benefit from iron supplements

A
  • Iron deficiency anemia

- SPorts anemia does NOT benefit

52
Q

What is latent iron deficiency

A
  • Low ferritin yet normal hemoglobin
53
Q

Factors that affect fertility for female athletes

A
  • Low body fat associated with drop in estrogen production

- Physical and psychological demands

54
Q

Average weight gain for healthy pregnancy

A

12.5 kg

55
Q

Healthy ways to tackle weight in young athletes

A
  • Build self esteem
  • Don’t say diet
  • Set a good example
  • don’t use food as a reward
  • don’t ban any foods
  • provide healthy snacks
  • Limit time spent watching television
56
Q

Preparation for endurance events (more than 90 min)

A
  • May benefit from carb loading
  • Consume moderate carbs for the first 3 days
  • Followed by high carb intake for the final 3 days
57
Q

Diet breakdown, should consist of

A
  • 60% carbs
  • 1.2-1.8 g/kg body weight of protein
  • 15-30% fat

Sports Nutrition (1 decks)

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