Brainscape's Knowledge GenomeTM

Browse over 1 million classes created by top students, professors, publishers, and experts.


See full index

exercise physiology > Sports Nutrition > Flashcards

Sports Nutrition Flashcards

1
Q

What is sports nutrition

A
  • the science of food constituents that best supply energy to meet the demands of the body
How well did you know this?
1
Not at all
2
3
4
5
Perfectly
2
Q

what are the basic elements of a diet

A
  • nutrients, vitamins and minerals
How well did you know this?
1
Not at all
2
3
4
5
Perfectly
3
Q

Macronutrients

A

CHO, Protein and fat

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
4
Q

Carbohydrates

A

sugar and starches found in food that are converted into glucose

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
5
Q

What are the 2 classifications of CHO

A 
Simple CHO:
- monosaccharides (glucose, fructose, galactose) 
- Disaccharides (sucrose, lactose) 
Complex CHO:
- Polysaccharides (starch and fibre)
How well did you know this?
1
Not at all
2
3
4
5
Perfectly
6
Q

What happens when someone eats CHO

A
  • processed and absorbed as glucose from the duodenum
  • Blood glucose increases and it is transported around the body for use as energy
  • in the absence of activity insulin levels increase and promote the storage of glucose in the muscle and liver as glycogen
How well did you know this?
1
Not at all
2
3
4
5
Perfectly
7
Q

What happens to food when you exercise

A
  • increase epinephrine/norepinephrine and decrease insulin
  • increase glucagon and glycogen phosphorlayse
  • promotes glycogenlysis
  • glycogen conversion to glucose
  • increase blood glucose and intracellular muscle glucose levels
How well did you know this?
1
Not at all
2
3
4
5
Perfectly
8
Q

Whys is CHO so important at the beginning of exercise

A
  • on the onset of exercise there is a latency of oxygen delivery therefore there is an increase use in CHO stores
How well did you know this?
1
Not at all
2
3
4
5
Perfectly
9
Q

How much CHO do we store

A 
Muscle glycogen = 300-400g
Liver Glycogen = 50-100g
Blood Glucose = 5g 
Total = 350-500g 
enough to fuel 2hours of exercise
How well did you know this?
1
Not at all
2
3
4
5
Perfectly
10
Q

What happens when we run out of CHO during exercise

A
  • fat becomes the predominate fuel source

- exercise intensity will fall by 50%

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
11
Q

CHO loading in history

A
  • load muscle glycogen stores in the days leading up to the event
  • 7 day model, 3-4 days of CHO depletion via high intensity training and low CHO food, 3-4 days of CHO loading and training taper
How well did you know this?
1
Not at all
2
3
4
5
Perfectly
12
Q

CHO loading present

A

3-day model

  • CHO loading
  • Training taper (give muscle time to recover)
How well did you know this?
1
Not at all
2
3
4
5
Perfectly
13
Q

CHO loading benefits

A
  • time to fatigue increase by 20%
  • TT performance is increased by 2-3%
  • the decline in power output over time is reduced
How well did you know this?
1
Not at all
2
3
4
5
Perfectly
14
Q

Pre-event meal prior to competition

A
  • 2-4hours prior to the event
  • LowGI
  • CHO intake of 200-300g in the 2-4h pre-exercise has been shown to prolong fatigue
  • increase liver glycogen/attenutation of the rise of insulin
    Considerations:
  • gastrointentsional upset
  • in the hour before rebound hypoglycemia could occue therefore decreased performance
How well did you know this?
1
Not at all
2
3
4
5
Perfectly
15
Q

CHO during exericse

A
  • for exercise longer than 60mins
  • liquid form
  • increase plasma glucose
  • increased CHO oxidation
  • when consumed excessivley oxidation rates remain th same however atheltes get cramps and dicomfort.
How well did you know this?
1
Not at all
2
3
4
5
Perfectly
16
Q

What is the process of CHO oxidation and how to increase it

A
  • glucose is absorbed in the gut via sodium-dependant glucose transporters
  • consumption of 1g/min glucose saturates these transporters
  • mix CHO types for example glucose and fructose
  • as fructose is absorbed by GLUT5 transportation
  • oxidation rates up by 55%
17
Q

Post exercise CHO

A
  • glycogen resynthesis begins immediatley post-exercise
  • consume 1 to 1.5g of CHO/kg immediatley post-exericise repeat at 2hr intervals until next meal
  • Consumption of 1.2g CHO/kg/h in 30min blocks repeat for every 5h
  • mutiple feeds which promotes glucose uptake into the muscles for glycogen synthesis
18
Q

What are proteins

A
  • the major structural component of all body tissues
  • proteins are a sequence of amino acids in a polypeptide chain
  • 20 different amino acids
  • excess AA are converted to glucose or fat for fuel utilisation
19
Q

What are the types of protein

A
  • body cannot synthesis 8 of the 20 AA
  • food eaten must contain these 8 AA (essential AA)
  • the body synthesis the remaining AA (non essential AA)
20
Q

Complete proteins

A
  • food containing all essential AA in the right quantity and ratio to allow for tissue growth
21
Q

Incomplete Proteins

A

food lacking one or more of the essential AA

22
Q

Role of protein

A
  • muscular growth and cellular repair
  • enzyme regulation
  • red blood cell production
  • hormones
  • antibodies resisting infection
  • source of energy when CHO and fats are not available
23
Q

Athlete protein requirements

A
  • 1.5g per kg (70kg person) = 105g of protein
  • increased muscle damage
  • increased protein turn over
24
Q

protein and athleteic performance

A
  • no research suggests that protein intake >1.5g/kg will enhance athletic performance or increase muscle mass
    Considerations:
  • gastrointentinal upset
  • to burn protein as fuel (metabolic waste)
  • dehydration
25
Q

Post exercise protein intake

A
  • essential in helping the repair process from the breakdown that just occured
  • within 30min of finishing an exercise
  • 20g or 0.3g/kg should occur within 30mins of finishing the workout
26
Q

What are the cateogories of fat

A
  • saturated fat
  • unsaturated fat (monounsaturated, polyunsaturated)
    fats exist in the body in 2 forms:
  • free fatty acids
  • triglycerides
27
Q

fat use during exericse

A
  • low intensity
  • training enhances the delivery and oxidation of FFA during exercise
  • peak blood concentrations of FFA are lower in athletes
  • glycogen sparing in athletes
28
Q

How much fat should an athete eat

A

80g per day

29
Q

fat and athletic performance

A
  • aerobic training increases the oxidation of fat relative to CHO and improves endurance performance
  • this attenuates CHO depleteion
30
Q

Fat loading diet

A 
two options:
1- High fat diet: 70% fat + 7% CHO
2- High CHO diet: 12% Fat and 74% CHO
- increase sub maximal TTF
- increase rate of fat oxidation
31
Q

Vitamin D functions

A
  • Immune system
  • inflammatory modulation
  • Bone health
  • Muscle function
32
Q

iron functions

A
  • O2 transport
  • energy metabolism
  • brain function
  • immune function
  • recommended daily intake is 8mg/d (M) and 18mg/day (F)
33
Q

what are the three stages of iron depletion in athletes

A

1- iron stores in bone marrow, liver and spleen are depleted
2-iron deficient erythropoisis: dimishes the iron supply to the erythoid marrow is reduced
3- iron deficent anmeia: hemoglobin production falls resulting in anemia

34
Q

who is at risk for iron deficency

A
  • female athletes
  • distance runners
  • vegetarians
35
Q

avenues of iron loss during exercise

A
  • poor nutrition
  • gastrointestional bleeding
  • urine
  • sweating
  • red blood cell destruction
  • hormone activity = hepcidin
36
Q

What are the three ways to increase iron intake

A

1- increase dietary intake
2- oral iron supplmentation
3- intramusuclar injections/IV infusion

exercise physiology (6 decks)

Brainscape helps you reach your goals faster, through stronger study habits.
© 2024 Bold Learning Solutions. Terms and Conditions