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FN 235 ch 14 FINAL
Sports nutrition
7
Nutrition
Undergraduate 3
03/18/2014

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Term
ATP & Creatine phosphate
Definition
ATP:energy carrying molecule, must be generated contin.
Creatine: STORES energy that's used for ATP
-muscle concentration is 4-5 times greater than phosphate
-can be broken down to support regeneration of ATP for 3-15 sec of max physical effort
-low intensity allow system up to 3 min
Term
Carbs,fat,protein used for energy
Definition
carbs: used for high intense activity
fats:low intensity exercise
proteins: used only minimally as a fuel source for exercise
Term
Fast Twitch vs. Slow twitch fibers
Definition
Fast:anaerobically, exert more force than slow,but tire quickly for 100 meter dash, FT most power
Slow: breakdown carbs and fats w/ aerobic pathways,maintain muscular activity for prolonged time,aerobic endurance, low intensity endurance & everyday activities
Term
Carbohydrate loading
Definition
athletes should have 60-70% carbs
decrease in exercise intensity & duration prior to competition
glycogen content of muscles doubles & allows athletes to work at a high intensity for longer time
Term
When is good time to eat carbs when training and why?
Definition
during high activity carbs&protein intake must be met to maintain body wt.
carb loading helps maximize muscle glycogen intake, extend endurance
Term
Branch Chain Amino Acids
Definition
Leucine,isoleucine and valine
hypoth, to benefit athletes by
1. compete w/ tryptophan, get in the way and delay fatigue
2. used by muscle near end of long endurance event,consumed b4,they will provide energy towards end of event
Term
Ergogenic aids and fitness contributions
Definition
meal powders,drink supplements,energy bars,gels
used to improve availability of macronutrients,not as replac for good eat in a day
Wt. gain powders:gain muscle by adding cal from protein,30-50% is muscle,rest is fat
Branched AminoAcids: delay fatigue and provide energy towards end of event
Creatine: improve muscle strength, power for sprints,has sideeffects of dehydration,GI disturbance
antioxidants, caffeine, ephedrine(banned in U.S), baking soda,chromium,iron(bc rbc lost)
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