Sports Nutrtion Flashcards
What is carbs responsibility during exercise?
- Main fuel for body
- Required for brain and CNS function
- use glycogen stores during exercise
What is proteins role during exercise?
Build and repair muscles
What is fats role during exercise?
- Major energy source
- Regulate body temperature
- Transport and absorb fat-soluble vitamins
- Provides fuel for low-to-moderate intensity exercise
What are the recommendations for carbs for athletes?
- General training- 5-7 g/kg body weight
- Endurance athletes- 7-10 g/kg body weight
- Ultra endurance athletes- 11 g/kg body weight
What is glycogen supercompensation?
consume modified carbs for 3 days doing tapered exercise regimen and then eat high carbs with no exercise for the next 3 days
What are the recommended protein amounts for athletes?
General fitness: 0.8-1 g/kg body weight
Endurance athletes: 1.2-1.4 g/kg body weight
Resistance training: 1.6-1/7 g/kg body weight
What are the fat recommendations for athletes?
20-35% of total calories
-emphasize consuming omega 3 fatty acids for anti-inflammatory reasons
Why is it important to pre-exercise fuel?
- Prevents low blood sugar
- Settles stomach and reduces hunger
- Fuels muscles
- Hydrates the body
- Improves performance
What is the ideal pre-exercise meal?
- High carbs
- low in fat and fiber
- moderate protein
- Plenty of fluids
What should you eat right before exercising?
-high carb with small amount of protein for energy boost
What should an athlete do for morning training?
- Need to replenish liver glycogen stores
- Emphasize carbs with more bland foods
Why are carbs the better food option during exercise?
- Digest the quickest
- Provide energy faster
How many calories worth of carbs should be consumed during exercise?
100-300 per hour after the first hour of exercise
30-60 grams
1g/kg body weight per hour
When are the highest amounts of muscle glycogen synthesis rates reported?
When carbs are consumed right after exercise and in 15-60 minute intervals for 5 hours
When are the best times to eat a snack after exercise?
2 hour window
0-45 minutes snack
45minutes- 2 hours meal
What is the ratio of carbs to protein?
4g carbs to 1g Protein
Carbs replenish glycogen stores and protein further increases that
What happens to the body with dehydration?
- Decrease blood flow to skin causing decrease ability to sweat
- Increase core body temp and heart rate
- Speeds up fatigue
- Higher rate of perceived exertion
- Glycogen used more rapidly
What are 2 factors that affect hydration?
- Thirst- not a good indicator of hydration status
2. gastric emptying decreases with exercise causing decreased fluid absorption
How to avoid dehydration?
- Start workout fully hydrated
- Stay hydrated during exercise with 4-8oz every 15-20 min
- Drink 16 oz water for every pound lost during exercise
Why are sports drinks a good rehydrater?
Contain electrolytes and carbs
When should sports drinks be used?
- Exercise lasting longer than one hour
- Exercise in hot and humid conditions
- Post-exercise recovery fluid
What are ergogenic aids?
Training techniques that improve exercise performance capacity and training adaptations
-sports drinks, gels, protein powder
What does creatine do for athletes?
Improves performance during repeated intervals of high-intensity, short-duration exercise and to increase muscle mass
What does beta-alanine do for athletes?
Enhance high-intensity exercise, strength training, and weight lifting
What are the findings about beta-alanine with exercise?
- Increases buffering capacity of lactic acid
- May improve performance for high-intensity exercise
- May delay onset of neuromuscular fatigue
- Enhance anaerobic threshold and time to exhaustion
Why do athletes take arginne alpha ketoglutarate (AAKG)?
- Enhance muscle size and strength
2. Promotes vasodilation to increase blood flow and oxygen transport to muscles
What does B-Hydroxy B-Methylbutyrate (HMB) do for athletes?
- Increases muscle mass with strength training
- It’s an essential amino acid
- not well researched
What does caffeine do for the body?
- CNS stimulant
- can be potentially dangerous if used in excess or combination with stimulants
What does beetroot juice do for the body?
- decreases blood pressure
- reduces amount of oxygen needed during exercise
How does beetroot juice work?
Metabolic conversion of dietary nitrate to biologically active nitrate and then to nitric oxide
