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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
What is protein's role and function?
* 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.
26
Which of the amino acids does the body make?
Non-essential; essential comes from our food.
27
What is the recommended protein consumption before, during and after training?
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.
28
What is the recover benefit of combining PRO+CHO?
* 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.
29
Why is eating 2 hrs post workout important?
It is the window for max glycogen restorage.
30
What is the perfect PRO:CHO ratio?
Chocolate milk.
31
What are the most important Vitamins and Minerals for athletes?
* Vitamin C. * Vitamin D. * Calcium. * Iron. * Sodium.
32
Recommended amount of Vitamin C and function?
**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
Recommended amount of Vitamin D and function?
**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
Recommended amount of Calcium and function?
**9-18 yrs, 1300mg/day; 51-70 yrs, 1200mg/day. * Bone health, nerve transmission, muscle contraction * Disease prevention -- HTN, Osteoporosis.
35
Recommended amount of Iron and function?
**8mg/day males; 18mg/day females. *Hgb and myoglobin synthesis.
36
Iron deficiency anemia is common in?
*Female athletes, distance runners, vegetarians. --There is an increased demand of Hgb in athletes.
37
A decreased Vitamin D will cause?
A decreased calcium.
38
Excessive protein intake will cause?
A decreased calcium absorption.
39
Why is sodium so important?
Hyponatremia is a concern during long bouts of exercise; so hydration is important.
40
Symptoms of hyponatremia?
Cramping, N/V, dizziness.
41
How much sodium is lost during sweating?
1 gm/L of sweat; range of 400-1600 mg/L.
42
Which essential amino acids are your BCAAs?
Leucine, Isoleucine, Valine.
43
What is the role of BCAAs?
1. Play a major role in regulating muscle synthesis. | 2. Can provide some energy during exercise.
44
Where are your BCAAs metabolized?
They are metabolized in the muscles, not the liver; they are delivered right to the muscles as a source of energy when needed.
45
What is the average human is made up of 55-60% of what?
Water!
46
Why is water so important to the body?
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
Why does the water content vary in the ECF and ICF?
Varies depending on: - -protein content in tissues. - -CHO content in tissues; very water friendly. - -Electrolyte concentration.
48
Why do individuals with the KETO diet lose weight immediately and what is the problem with the keto diet?
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
What can poor regulation of hydration lead to?
Increased body temperatures.
50
Name some heat-related disorders:
* Heat Cramps. * Heat Exhaustion. * Heat Stroke.
51
What are the differences in the 3 heat-related disorders?
* 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
How do you Pre-Exercise hydrate?
**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
How much caffeine (mg) equals water lost?
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
What is important about hydration during exercise?
Maintaining plasma volume and electrolyte balance intake should match output. **Every lb of weight lossed = 2-3 cups of fluid.
55
How many ounces of water needs to be replaced every how many minutes for exercise lasting longer than an hour?
7-10oz every 10-20 minutes.
56
What is impacted when TBW loss of about 2-3%?
Performance is decreased; a decreased plasma volume directly affects your cardiac output and oxygen delivery to the tissues.
57
What else effects hydration?
Heat and altitude. * Heat and increased humidity, increases sweat. * Altitude increases dehydration and breathing rate.
58
What is the approximated sodium and potassium loss when there is a water loss of 2-3% TBW?
Sodium loss of 400-600 mg/L and potassium loss of 76-152 mg/L.
59
Hydration post exercise?
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
Common Ergogenic Aids used by strength and power athletes?
1. Beta-alanine. 2. Creatine to increase anaerobic output. 3. HMB - beta hydroxy-beta methyl-butyrate. 3. Protein powders/bars. 5. Breast milk/colostrum. **Key is good nutrition...don't rely on supplements.
61
What is the benefit of supplementing with creatine?
It increases anaerobic output and muscle hypertrophy via IGF.
62
How does IGF increase muscle mass?
IGF increases insulin output, which helps drive nutrients in the muscles and helps drive muscle synthesis.
63
Common Ergogenic aids for endurance athletes?
1. BCAAs. 2. Caffeine. 3. Gels/Energy bars. 4. Sodium Bicarb. 5. Citrulline. 6. Tart Cherry Juice.
64
What is the Female Athlete Triad?
1. Low-energy availability = disordered eating. 2. Low-bone mineral density = osteoporosis. 3. Menstrual dysfunction = amenorrhea.
65
Special populations for Sports Nutrition?
1. Diabetes. 2. Vegetarians/Vegans. 3. Pregnancy. 4. Endurance Athletes. 5. Female Athlete Triad.
66
When does an Athlete with diabetes measure their blood sugar?
1. Before and After exercise. - 15-30 mins pre-exercise. - At cessation and 2-3 hrs post exercise. 2. Adjust timing on insulin.
67
What is the adequate blood glucose that needs to be maintained during exercise with Athletes w/Diabetes?
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
What is the adequate blood glucose that needs to be maintained during exercise with Athletes w/Diabetes?
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
What are some higher risk characteristics or behaviors for developing the Female Athlete Triad?
1. Physical characteristics. 2. Strict training regimen. 3. Dietary restraint. 4. Attitudes/behaviors towards food.
70
Caloric need during an acute injury?
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
Additional nutritional needs in an acute injury?
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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