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Ortho/Rheumatology > Sports Nutrition > Flashcards

Sports Nutrition Flashcards

1
Q

What is essential during high-intensity and/or long-duration training?

A

Energy!

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2
Q

Calculating energy needs depends on…

A
  • Types of exercises.
  • Duration and frequency.
  • Intensity of exercise.
  • Sex of athlete.
  • Prior nutritional status/conditioning.
  • Age, Body size, free-fat mass.
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3
Q

Formula for calculating energy needs?

A

*Mifflin St. Jeor equation:

Men: BMR = 10(wt/kg) + 6.25(ht/cm) - 5(age) +5.
Women: BMR = 10(wt/kg) + 6.25(ht/cm) - 5(age) -161.

Then…Multiply by the pt’s physical activity level.

  1. 2: sedentary lifestyle.
  2. 3: lightly active (1-3 days/wk).
  3. 5: moderately active (3-5 days/wk).
  4. 7: very active (6-7 days/wk).
  5. 9: ultra active (very hard exercise/sports).
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4
Q

What are the 3 energy systems utilized in exercise?

A
  1. Phosphagen
  2. Anaerobic
  3. Aerobic
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5
Q

What is happening when your muscles feel the burn?

A

The anaerobic energy system is exhausted.

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6
Q

Identify all the components - metabolism, max rate of ATP production, capacity to make ATP, lag time to increase ATP production - of the Phosphagen system?

A
  • Metabolism: LOW; ONE STEP.
  • Max rate of ATP production: VERY FAST.
  • Capacity to make ATP: VERY LIMITED, 10s.
  • Lag time to increase ATP production: NONE, INSTANTANEOUS.
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7
Q

Identify all the components - metabolism, max rate of ATP production, capacity to make ATP, lag time to increase ATP production - of the Anaerobic system?

A
  • Metabolism: MODERATE; 12 STEP.
  • Max rate of ATP production: FAST.
  • Capacity to make ATP: LIMITED.
  • Lag time to increase ATP production: SECONDS.
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8
Q

Identify all the components - metabolism, max rate of ATP production, capacity to make ATP, lag time to increase ATP production - of the Aerobic system?

A
  • Metabolism: VERY HIGH, MANY PROCESSES.
  • Max rate of ATP production: VERY LOW.
  • Capacity to make ATP: UNLIMITED.
  • Lag time to increase ATP production: MINUTES.
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9
Q

Macronutrient average recommended need and why does it vary?

A

It varies depending on training intensity and they type of exercise.

CARBS: 50-60% total caloric intake; 6-10 g/kg BW.
PROTEINS: 10-35% total caloric intake; 1.2-2.0 g/kg BW.
FATS: 20-35% of total caloric intake.

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10
Q

What is the most important source of energy in the body and why?

A

CARBOHYDRATES (CHO)

  • CHO must be present to metabolize fat.
  • Primary energy source for the nervous system.
  • The only nutrient source for anaerobic activity.
  • *Helps maintain muscle tissue, helps w/protein digestion.
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11
Q

Performance is __% physical and __% mental?

A

90% physical and 10% mental.

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12
Q

What is not recommended for high-performance athletes?

A

Low-carb diets.

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13
Q

What is important to increase if needs increase due to training volume?

A

CHO up to 70-75% of caloric intake; 5-10 g/kg of CHO allows for variation in exercise intensity.

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14
Q

Which type of complex carbs is the most important?

A

COMPLEX

-beans/peas, whole grains, vegetables/fruit, milk or milk alternatives.

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15
Q

What is the main source of energy at rest and moderate activity? Intense activity?

A

Fat at rest and moderate activity, CHO with intense activity.

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16
Q

What is the crossover effect?

A

As exercise intensity increases, the body prefers to use carbs for energy.

The crossover point is the intensity, typically a % of VO2max (-65%), where fat and carbs intersect w/the energy from fat decreasing and the energy from carbs increasing; some people do not reach this point during exercise.

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17
Q

What is Glycogen and the storage capacity?

A

Glycogen is the storage form of glucose.

*about 400g of glycogen stored in muscle and 100g in the liver.

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18
Q

What is important about glycogen storage in the muscles? Liver?

A

Muscles - can increase glycogen storage capacity w/conditioning (up to 600g). Muscles don’t share it’s glucose.

Liver is the last reserve when you “hit the wall.” DM1 have limited capacity in the liver.

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19
Q

Why is important to replace/maintain glucose in the blood during exercise?

A

So they glycogen in the liver doesn’t need to be used.

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20
Q

How much carb supplement is needed for replacement for 1 hour of exercise?

A

None.

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21
Q

How much carb replacement is needed for exercise exceeding 1 hr?

A

CHO should be replaced at a rate of 30-60g/hr of exercise.

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22
Q

CHO consumption during exercise is determined by what 2 factors?

A
  1. Rate of CHO utilization/oxidation rate (est. at 1-1.1 gm of glucose/minute).
  2. Rate of gastric emptying and intestinal absorption of CHOs.

But remember….not all glucose is the same!

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23
Q

What is the preferred or ideal CHO supplementation during exercise?

A

Ideally, 6-8% CHO or 14-20g per 8 oz.

Preferred - glucose, sucrose, glucose polymers/maltodextrin and starches metabolized at high rate (gatorade, hard candy, powerbar, etc).

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24
Q

Why are fats important?

A
  • Plays a role in satiety – why in low fat diets, we are hungry.
  • Essential element of cell membranes.
  • Facilitates absorption of fat-soluble vitamins (K,A,D,E).
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25
Q

What is protein’s role and function?

A
  • Has a role in almost ALL major body functions.
  • Provides structure to muscle and other tissue.
  • Regulates cell function.
  • Maintains fluid and acid-base balance.
  • Helps transfer substances throughout the body.
  • Energy source.
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26
Q

Which of the amino acids does the body make?

A

Non-essential; essential comes from our food.

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27
Q

What is the recommended protein consumption before, during and after training?

A

Before:

  • Ideally, 3 hrs before depending on individual to allow AAs to enter blood stream.
  • Increase of muscle synthesis and decrease muscle catabolism.

During:

  • BCAA supply energy to active muscle when CHOs are low.
  • Endurance athletes.

After:

  • Increases intracellular availability for muscle synthesis.
  • Whole proteins vs hydrolyzed (broken down) proteins vs free amino acids.
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28
Q

What is the recover benefit of combining PRO+CHO?

A
  • Enhanced recovery and protein synthesis.
  • Beverages elicit greater insulin release, which increased insulin assists w/better absorption rates.
  • CHOs increased uptake.
  • Enhanced glycogen restorage.
  • Recommended 6-20g PRO w/a 1:4/1:3 ratio w/CHO.
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29
Q

Why is eating 2 hrs post workout important?

A

It is the window for max glycogen restorage.

30
Q

What is the perfect PRO:CHO ratio?

A

Chocolate milk.

31
Q

What are the most important Vitamins and Minerals for athletes?

A
  • Vitamin C.
  • Vitamin D.
  • Calcium.
  • Iron.
  • Sodium.
32
Q

Recommended amount of Vitamin C and function?

A

**RDA 75mg Females, 90mg Males per day; Possible increased need to oxidative stress of training/competition.

*Formation of collagen, antioxidant, helps increase absorption of minerals.

33
Q

Recommended amount of Vitamin D and function?

A

**15mcg (600IU) ages 1-50; 10mcg (400IU) ages 51-70.

  • Immune function/inflammatory response.
  • Protein synthesis, muscle function/cellular growth and regulation of skeletal muscle.
  • Bone formation – increased risk of bone injury or stress fractures.
34
Q

Recommended amount of Calcium and function?

A

**9-18 yrs, 1300mg/day; 51-70 yrs, 1200mg/day.

  • Bone health, nerve transmission, muscle contraction
  • Disease prevention – HTN, Osteoporosis.
35
Q

Recommended amount of Iron and function?

A

**8mg/day males; 18mg/day females.

*Hgb and myoglobin synthesis.

36
Q

Iron deficiency anemia is common in?

A

*Female athletes, distance runners, vegetarians.

–There is an increased demand of Hgb in athletes.

37
Q

A decreased Vitamin D will cause?

A

A decreased calcium.

38
Q

Excessive protein intake will cause?

A

A decreased calcium absorption.

39
Q

Why is sodium so important?

A

Hyponatremia is a concern during long bouts of exercise; so hydration is important.

40
Q

Symptoms of hyponatremia?

A

Cramping, N/V, dizziness.

41
Q

How much sodium is lost during sweating?

A

1 gm/L of sweat; range of 400-1600 mg/L.

42
Q

Which essential amino acids are your BCAAs?

A

Leucine, Isoleucine, Valine.

43
Q

What is the role of BCAAs?

A
  1. Play a major role in regulating muscle synthesis.

2. Can provide some energy during exercise.

44
Q

Where are your BCAAs metabolized?

A

They are metabolized in the muscles, not the liver; they are delivered right to the muscles as a source of energy when needed.

45
Q

What is the average human is made up of 55-60% of what?

A

Water!

46
Q

Why is water so important to the body?

A
  1. Structure of cells.
  2. Delivery and waste of removal medium.
  3. Acid-base balance.
  4. Regulate body temperature – body water source of sweat.
  5. Maintaining blood volume; esp. important in maintaining BP and CV function.
47
Q

Why does the water content vary in the ECF and ICF?

A

Varies depending on:

  • -protein content in tissues.
  • -CHO content in tissues; very water friendly.
  • -Electrolyte concentration.
48
Q

Why do individuals with the KETO diet lose weight immediately and what is the problem with the keto diet?

A

Keto = low, low CHO diets; success quickly because CHO is water friendly (attracts lots of water), so those quick lbs lost are due to CHO depletion and lack of tissue glycogen storage.

They are a problem because KETO depletes the body’s ability to have that max capacity of glycogen stores and puts the body at a deficit regarding energy storage.

49
Q

What can poor regulation of hydration lead to?

A

Increased body temperatures.

50
Q

Name some heat-related disorders:

A
  • Heat Cramps.
  • Heat Exhaustion.
  • Heat Stroke.
51
Q

What are the differences in the 3 heat-related disorders?

A
  • Heat cramps = cramping; stretch and fluids.
  • Heat exhaustion = profuse sweating, cold clammy skin, rapid pulse, hypotensive treated w/rest and fluids.
  • Heat Stroke = NO SWEAT, hot skin, muscle incoordination, disorientation and confusion; COOL the body.
52
Q

How do you Pre-Exercise hydrate?

A

**Consume generous amounts of fluid 24 hrs prior to exercise.

–Slowly drink 17-20oz (400-600mL) 4 hrs prior; urine should appear light in color.

–Drink 7-10oz (200-300mL) 10-20 mins prior.

53
Q

How much caffeine (mg) equals water lost?

A

1mg Caffeine = 1 mL water lost.

Ex: cup of coffee is 240 mL w/80mg caffeine; so water lost is 80 mL but there is still a water gain.

54
Q

What is important about hydration during exercise?

A

Maintaining plasma volume and electrolyte balance intake should match output.

**Every lb of weight lossed = 2-3 cups of fluid.

55
Q

How many ounces of water needs to be replaced every how many minutes for exercise lasting longer than an hour?

A

7-10oz every 10-20 minutes.

56
Q

What is impacted when TBW loss of about 2-3%?

A

Performance is decreased; a decreased plasma volume directly affects your cardiac output and oxygen delivery to the tissues.

57
Q

What else effects hydration?

A

Heat and altitude.

  • Heat and increased humidity, increases sweat.
  • Altitude increases dehydration and breathing rate.
58
Q

What is the approximated sodium and potassium loss when there is a water loss of 2-3% TBW?

A

Sodium loss of 400-600 mg/L and potassium loss of 76-152 mg/L.

59
Q

Hydration post exercise?

A
  1. Maximizes recovery.
  2. Estimate sweat loss = fluid replaced.
  3. Most athletes don’t drink enough voluntarily during exercise.
  4. Not just water - sodium, potassium, CHO needs to be replaced.
60
Q

Common Ergogenic Aids used by strength and power athletes?

A
  1. Beta-alanine.
  2. Creatine to increase anaerobic output.
  3. HMB - beta hydroxy-beta methyl-butyrate.
  4. Protein powders/bars.
  5. Breast milk/colostrum.

**Key is good nutrition…don’t rely on supplements.

61
Q

What is the benefit of supplementing with creatine?

A

It increases anaerobic output and muscle hypertrophy via IGF.

62
Q

How does IGF increase muscle mass?

A

IGF increases insulin output, which helps drive nutrients in the muscles and helps drive muscle synthesis.

63
Q

Common Ergogenic aids for endurance athletes?

A
  1. BCAAs.
  2. Caffeine.
  3. Gels/Energy bars.
  4. Sodium Bicarb.
  5. Citrulline.
  6. Tart Cherry Juice.
64
Q

What is the Female Athlete Triad?

A
  1. Low-energy availability = disordered eating.
  2. Low-bone mineral density = osteoporosis.
  3. Menstrual dysfunction = amenorrhea.
65
Q

Special populations for Sports Nutrition?

A
  1. Diabetes.
  2. Vegetarians/Vegans.
  3. Pregnancy.
  4. Endurance Athletes.
  5. Female Athlete Triad.
66
Q

When does an Athlete with diabetes measure their blood sugar?

A
  1. Before and After exercise.
    - 15-30 mins pre-exercise.
    - At cessation and 2-3 hrs post exercise.
  2. Adjust timing on insulin.
67
Q

What is the adequate blood glucose that needs to be maintained during exercise with Athletes w/Diabetes?

A

70mg/dL.

  1. <100 mg/dL…ingest 15-30 g CHO.
  2. 100-249 mg/dL…Good to go!
  3. > 250 mg/dL…test urine for Ketones.
  4. > 300 mg/dL…caution/not recommended.
68
Q

What is the adequate blood glucose that needs to be maintained during exercise with Athletes w/Diabetes?

A

70mg/dL.

  1. <100 mg/dL…ingest 15-30 g CHO.
  2. 100-249 mg/dL…Good to go!
  3. > 250 mg/dL…test urine for Ketones.
  4. > 300 mg/dL…caution/not recommended.
69
Q

What are some higher risk characteristics or behaviors for developing the Female Athlete Triad?

A
  1. Physical characteristics.
  2. Strict training regimen.
  3. Dietary restraint.
  4. Attitudes/behaviors towards food.
70
Q

Caloric need during an acute injury?

A
  1. Calories increased up to 20%.
  2. CHO…maintain glycogen storage.
  3. Protein 1.5-2.0 g/kg, stay in the positive nitrogen balance.
    - -Essential amino acids.
    - -BCAA (Leucine regs translation initiation in protein synthesis, mTOR).
71
Q

Additional nutritional needs in an acute injury?

A
  1. Calcium/D…increased for stress fractures.
  2. Zinc plays a role in wound healing.
  3. Antioxidants: vit A/C/E/Flavonoids.
  4. Omega 3:
    - -Immobilization decreases the amount of muscle atrophy.
    - -Arthritis.

Ortho/Rheumatology (15 decks)

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