Term
| Consequences of skipping breakfast |
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Definition
| Low energy, cravings, high intakes of sweets/treats, undesired weight gain, hinder AM workouts, leave you drained for the rest of the day, hypoglycemia |
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Term
| Excuses for skipping breakfast` |
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Definition
Not hungry in the morning: Too many calories the night before
Dont have time: Duffle Bag Breakfast
Im on a diet: Dieters who skip breakfast have been shown to gain weight
If I eat breakfast, I am hungrier and eat more during the day: you need to eat enough calories for breakfast. |
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Term
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Definition
Could get 4 food types: whole grains, milk, nuts, fruit
Quick, easy, convenient
Rich in CHO, fiber, iron, calcium
Low in fat and cholesterol
Versatile |
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Term
| 5 Things to look for in Cereal |
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Definition
1) Choose Iron enriched-fortified/enriched, Vitamin C helps body absorb Fe
2)Choose fortified with folic acid
3)Choose high-fiber bran cereals-at least 4 grams of fiber per serving, added nuts/seeds
4) Choose wholesome cereals-grams of sugar*4cals/g=cals of sugar per serving
5)Choose low fat cereals-Linked with weight gain, heart disease, cancer. Can be used as a topping |
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Term
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Definition
Breakfast breads and muffins with milk/juice
Protein rich breakfast equated to fewer cals at dinner than cornflakes and milk
Nontrad breakfasts-pizza, nutella, chocolate croissant
Goal is 1/4 or 1/3 daily calories
Better off eating during the day to burn it off
Any better than none, bigger better than skimpy, hearty wholesome w/ protein is the best |
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Term
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Definition
2nd most important meal of the day-refuels morning exercisers and noontime exercisers, offers fuel for afternoon workouts
"I cant wait untill noon to eat lunch"-eat bigger breakfast, eat a snack, 2 lunches. Keeps you fueled, not starving at dinner
25% at 4 meals |
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Term
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Definition
Strive for at least 500 cals frm 3-4 food groups
"Just a Salad" might be too little fuel, protein, CHO, vit and minerals
Leftovers from dinner
Consider a dinner at lunch-fuels after work training, eat lighter and easier to make dinner, reduces hunger |
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Term
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Definition
1) Boost CHO Content-CHO dense fruit/veg, beans/legumes, toasted croutons
2) Choose a variety of dark, colorful veg-Dark romaine (2x), spinach (7x) vitamin C over iceberg, loaded with antioxidants and phytochemicals
3) Pile on the K rich Veg-Lost in sweat, helps protect against hihg BP, try to get 3,500mg
4) Include adequate protein-flaked tuna, salmon, slices of meat/cheese, veggier=tofu, chickpeas, beans, walnuts, almonds, peanuts. Athletes neglecting protein can end up anemic
5) Remember the Ca-Moz cheese, tofu, dressing from plain yogurt, cottage cheese
6) Enjoy Healthy Fats-Avocado, nuts, olives, olive oil, light dressing. Ask for it on the side |
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Term
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Definition
| 1/4 cup over 140 calories, only a small bump in protein |
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Term
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Definition
Typically biggest meal of the day in the US
Should be 3rd most important meaol of the day
Viewed as a reward for making it through a stressful day |
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Term
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Definition
Dont arrive home too hungry-easier to make smaller meal
Plan time to shop for food-make sure pantry is packed, better ability to cook
Eat more than just plain pasta-add veggies and veggie sauce, protein, oil
Plan cook-a-thons
Meatless Mondays----Precursor to taco tuesday |
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Term
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Definition
Review menu before hand, "no substitutions"
Choose baked, broiled, roasted, steamed
Surf/Turf-leaner smaller cut, grilled shrimp, baked potato over fries, sauce on the side
Leaner smaller cuts |
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Term
| Options if theres no other choice than to eat out |
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Definition
Scoop sour creamm off a potato
Darin salad dressing
Scrape off gravy
Removed fry batter
Drink more water, eat snack before
Pizza blotting, take cheese off
Special requests |
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Term
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Definition
Redefined as a meal
Think 2 lunches instead of snack
Choosing wholesome foods not typical snacks
Active people are hungry roughly every 4 hours |
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Term
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Definition
Hummus, Pita, Carrots
Oatmeal with milk and almonds
Dry cereal with raisins fruit or nuts
Granola/cereal with yogurt and fruit
Smoothies |
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Term
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Definition
| Watermelon, grapefruit, papaya, melon |
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Term
| Reasons for snack attacks |
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Definition
Pre Dinner-Not enough for breakfast and lunch
Prementrual-Sweet or savory, hormonal changes influence food choices, MR may increase
Chocolate-Could create no hunger at breakfast |
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Term
| Chocolate as a health food |
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Definition
Cocoa is a flavonoid-relax dilate blood vessels, reduce BP, increase blood to the brain
Dark chocolate is the richest source of phytonutrient |
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Term
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Definition
| Breakfast like a king, lunch like a prince, dinner like a pauper |
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Term
| 6 Limits to Fat Oxidation |
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Definition
1) Lipolysis
2) Removal of FAs from the fat cell
3)Transport of fat by the bloodstream
4)Transport of FAs into the muscle cell
5)Transport of FAs into the mitochondria
6)Oxidation of FAs in the b-oxidation and Krebs |
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Term
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Definition
| Stored in subcutaneous adipose tissue, triacylglycerols broken into FAs and glycerol, Mobilized and transported to site of oxidation. |
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Term
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Definition
| adipose tissue whose main function is to store fat |
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Term
| Removal of FAs and Transport in the Blood |
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Definition
Removal of FA from adipocyte depends on-blood flow to tissue, albumin conc. in the blood, number of free binding sites on albumin
Albumin is the most abundant protein in plasma
-typical concentration is .7 mmol/L, at least 3 high affinity binding sites |
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Term
| Transport of FAs into the Muscle Cell |
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Definition
Previously thought to be a passive process
Sarcolemma 2 proteins aid in transport- FA-binding protein, FA transporter protein
Animal studies show saturation FA conc 1.5 mmol/L
FAT/CD36 can translocate like GLUT4
Muscle contraction increases plasma membrane FAT/CD36 and decreases the concentration in sarcoplasm, resulting in increased FA transport into the cell
FABPc-protein transport from sarcolemma to mitochondria |
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Term
| Intramuscular Triacylglycerol |
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Definition
IMTG-Type I fibers have higher content than Type II
Stored next to mitochonndra as lipid droplets
Size of droplets decrease during exercise
Trained muscle droplets next to mitochondria, untrained dispersed throughout cytoplasm
Exercise training increases IMTGs next to mitochondria |
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Term
| Transport of FAs into Mitochondria |
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Definition
CPTI, CPTII 1:1 exchange
Short chain and medium chain FAs are believed to diffuse freely into the mitochondria matrix, they are less dependent on transport mechanisms into the mitochondria |
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Term
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Definition
| Complete Oxidation of FA depends on several factors-Activity of Beta-oxidation enzymes, concentration of TCA-cycle intermediates, Activity of TCA cycle enzymes, Presence of Oxygen |
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Term
| Fat as a fuel during Exercise |
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Definition
CHO and Fat oxidized as a mixture
Predominant fuel depends on a variety of factors: Intensity/duration of exercise, level of aerobic fitness, diet, CHO intake before and during exercise |
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Term
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Definition
After overnight fast most of the energy requirement is covered by oxidation FAs derived from adipose tissue
Most FAs reesterfied
Some enter the bloodstream but only about half are oxidized
Resting plasma conc. roughly .2 and .4 mmol/L |
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Term
| Fat Utilization During Exercise |
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Definition
Rate of lipolysis and rate of release of FA increases
Durin moderate intensity: Lipolysis increases 3 fold, Blood flow doubled, Rate of reesterfication is halved, blood flow to muscle increases
First 15 minutes plasma FA drops as muscle uptake exceeds rate of appearance |
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Term
| Fat Oxidation and Exercise Duration |
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Definition
Increase with duration
1.0g/min after 6 hours
As high as 90% of energy expenditure with fatty meal, leading to fat oxidation rates of 1.5g/min
Mechanism not entirely clear but linked to decrease in muscle glycogen stores |
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Term
| Fat Oxidation and Exercise Intensity |
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Definition
Usually predominant fuel at low intensity
In absolute terms, fat oxidation increases from low to moderate intensity, although the percentage contribution of fat may decrease
Higher (>75% VO2max) decrease to negligible values
Maximal Rate of Fat Oxidation observed between 62-63% VO2max |
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Term
| Fat Oxidation and Aerobic Capacity |
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Definition
Endurance training affects substrate utilization and exercise capacity
Increase fat oxidation with regular exercise
Adaptations that contribute to increase fat oxidation are-Increase mito density oxidative enzymes, increase capacity to oxidize fat. Increase capillary density, enhances FA delivery to muscle. Increase FABP conc, facilitates uptake of FA across the sarcolemma. Increase CPT conc, transport of FA into mitochondria
Lipolysis in adipose tissue doesnt seem to be influenced by training
Increased lipolysis of IMTG likely contributor to increased whole body lipolysis |
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Term
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Definition
High CHO/low fat diet=Reduced fat oxidation
High Fat/low CHO diet=Increases fat oxidation
Adaptations which result in changes of substrate utilixation in response to a diet may occur as short as 5 days |
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Term
| Response to CHO Feeding m |
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Definition
Fastest way to alter fat metabolism during exercise is probably CHO feeding
CHO increases plasma insulin which reduces lipolysis causing a reduction in FA avaliability
Coyle in 1997 stated that LCFA oxidation rate was reduced but not MCFA |
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Term
| Regulation of CHO and Fat Metabolism |
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Definition
CHO and Fat provide most, if not all, energy
Percentage varies
Rate of CHO utilization during prolonged exercise is closely related to the energy needs where fat isnt tightly regulated
Fat oxidation is mainly influenced by fat avaliability and CHO utilization
Some evidence suggests increase in plasma FA can cause a decrease in the rate of muscle glycogen breakdown-beneficial, depletion is main cause of fatigue |
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Term
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Definition
Increase FA, Uptake of FA increase, increase of acetyl COA inhibits pyruvate dehydrogenase complex
Increase citrate level, inhibit phophofructokinase, rate limiter of glycolysis |
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Term
| Fat Supplementation and Exercise |
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Definition
Effect of eating fat before and during exercise to increase FA avaliability to increase fat oxidation and reduce muscle glycogen breakdown
Initially long-chain triacylglycerols (LCT) looked at, later studies looked at medium chain triacylglycerols |
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Term
| Fat Supplementation and Exercise |
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Definition
Effect of eating fat before and during exercise to increase FA avaliability to increase fat oxidation and reduce muscle glycogen breakdown
Initially long-chain triacylglycerols (LCT) looked at, later studies looked at medium chain triacylglycerols |
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Term
| Long Chain Triacylglycerol |
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Definition
Nutritioal Fats, Mostly C16 and C18 FAs, phospholipids, cholesterol
Potent inhibitors of gastric emptying
Digestion in gut and absorption of fat are slow compared to CHO
Long winded process.....enter the blood stream 3 to 4 hours after ingestion
Chlomicrons breakdown is low....intake during exercise should be avoided |
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Term
| Medium Chain Triacylglyerol |
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Definition
FAs chain length of C8, C10
Normally present in our diet in small amounts
MCT sold as a supplement to replace normal fat
MCT not stored in the body, could help athlete lose body fat |
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Term
| Effect of diet on Fat Metabolism and Performance |
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Definition
Strategies used to increase fat oxiation and decrease reliance on CHO stores is diet alterations lasting days or weeks
Methods include-fasting, High Fat/low CHO diets |
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Term
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Definition
Results in increased conc. of circulating catecholamines, increased lipolysis, increased conc. of plasma FAs and decrease glucose turnover
Decrease perdormance for intensities between 50-100% VO2 max |
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Term
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Definition
Fat oxidation increases
Impaired fatigue resistance
Decrease muscle glycogen levels-main factor causing lack ofck of fatigue resistance
Performance decreases
Plasma FA conc. increase
3 to 4 days alteration is suggested to be insufficent |
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Term
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Definition
May result in decrease CHO utilization and increased contribution of fat
Little evidence supports this
Any study showing positive effect intensity is too low
Complications not worried for athletes but-obesity, cardiovascular disease, insulin resistance |
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Term
| Percentage of Protein in the muiscle |
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Definition
| 40, largest proportion in the body |
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Term
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Definition
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Term
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Definition
Muscle contains all naturally occurring amino acids
Meat and dairy products are valuable foods
Most abundant AA in muscle is BCAA-Leucine, valine, isoleucine-account for 20% of all AA found in muscle protein
Both meat and dairy protein have high BCAA |
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Term
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Definition
Concentration in muscle and blood differ, maintenance of a gradient is important
Gradients of AA differ, different transporters move individual or groups of AA across membranes
Transporters either-Na dependent, maintain larger gradient, or Na independent, maintain smaller gradient |
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Term
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Definition
Metabolism of most AA linked to metabolism of others
Some AA can be synthesized from others
Some essential(9), cant be synthesized
Some nonessential(11), can be synthesized
AA involved in many processes-some common to all, some highly specific to certain ones |
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Term
| 3 Purposes of Protein Breakdown |
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Definition
Degrades potentially damaged proteins to prevent a decline in their function
Provides energy when some are converted to Acetyl-CoA or TCA-cycle intermediates
Individual AA can be used for the synthesis of other compounds |
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Term
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Definition
Before AA can be oxidized, the amino group must be removed
Each AA has its own corresponding keto-acid
Several AA Undergo reversible transamination
Most of the N from amino acid degradation forms glutamate/glutamine, 2 most abundant free AA in muscle
All C skeletons of AA can be used for oxidation, only 6 are oxidized in significant amounts:
Nonessential-asparagine, aspartate, glutamate
Essential-isoleucine, leucine, valine |
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Term
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Definition
| removal of amino group for some AA transferred to a keto acid |
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Term
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Definition
| amino group removed to form free ammonia which is toxic |
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Term
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Definition
Glutamate plays a central role
Tyrosine, end product of phenylalnine, and cysteine, are synthesized from essential amino acids |
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Term
| Ways to study Protein Metabolism |
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Definition
Urea conc. in blood, urine, sweat
3 methylhistidine excretion in urine and blood
Nitrogen Balance
Arteriovenous differences
Radiolabeled isotopes
Stable isotopes |
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Term
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Definition
| Fractional synthetic rate |
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Term
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Definition
| Fractional Breakdown Rate |
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Term
| Protein Requirements for exercise |
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Definition
Divided into 2 camps, increased requirement or not
Increase protein camp has 2 explanations-AA may be oxidized during exercise, Increase synthesis is necessary to repair damage and forms the basis of training adaptations
Not used as fuel for endurance as CHO/fat oxidation increases
Adaptation of training is becoming more efficient with protein, "waste" less protein |
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Term
| Endurance Athletes Protein Intake |
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Definition
1.2-1.8 g/kg body weight
Training seems to have a protein sparing effect
Greater calories taken in, getting protein increase |
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Term
| Strength Athlete Protein Intake |
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Definition
Increase requirements related to need of AA as precursors for proteins being synthesized, resulting in increase hypertrophy
Negative N balance disappears after 12 days of training
This study examined cycling and not resistance training, 1.6-1.7 g/kg of body weight |
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Term
| Recommendations for Athletes at risk (protein) |
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Definition
Low intake may suffer from a deficiency-compromise function, lead to loss of protein (atrophy)
Runners, any sport with weight class
Vegetarian athletes, plant food sources typically contain low levels of 1 or more AA
Digestibility can be lower, is adequate with a balanced diet
Low calorie, low protein vegetarian can result in amenorrhea, zinc or iron issues |
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Term
| Training and Protein metabolism |
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Definition
Different training has distinct effects
Strength training-hypertrophy, muscle mass, little on mito mass
Endurance training-no on hypertrophy/mass but huge mito mass/density
Resistance training=Stimulates rise in myofibrillar protein synthesis
Endurance Training= Stimulates a rise in mito protein synthesis |
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Term
| Effect of Protein Intake on Protein Synthesis |
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Definition
Nutrition plays a role with training adaptations
After exercise, protein synthesis may exceed protein degradation, but only after feeding
If feeding is delayed, net protein balance remains negative and no muscle hypertrophy occurs
Factors effecting protein synthesis are-coingestion of other nutrients, amount of protein, timing of intake, type of protein |
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Term
| Ideal congestion of other nutrients (protein) |
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Definition
Increased glucose and protein increases plasma insulin-may cause reduction of protein breakdown and a small increase in synthesis
Protein delivers amino acids, CHO further increases anabolic hormone environment favorable to protein synthesis
Fat has an effect, whole milk stimulated protein synthesis differently to fat free |
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Term
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Definition
20 to 25 g, or 8 to 10 of essential amino acids
Few studies report 30g to be maximal
People with more muscle could they use more?
Protein used for more than just protein synthesis |
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Term
| Ideal timing of protein Intake |
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Definition
Studies after exercise, delayed 1 to 3 hours, or ingestion before exercise
AA uptake is greater before exercise
When studies were repeated with whey differences were not reported between before and after
Increase blood flow during training may result in increase AA delivery to muscle |
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Term
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Definition
Fast or slow in regards to absorption speed
Whey considered fast, casein slow, both delivered from whole milk
Study-Milk protein resulted in greater rates of protein synthesis and greater increase in muscle mass in weight lifters compared to soy
Not sure which is better on turnover
Protein optimal in 1 condition, not optimal in all |
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Term
| Amino Acids as Ergogenic Aids |
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Definition
Better technology, manufacture ultra purr AA
Often claimed to improve exercise performance, stimulate hormone release, improve immune function |
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Term
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Definition
Stimulates release of growth hormone
True in intravenous dose of 30g
Can be obtained through exercise
Oral dose of supplement typically 1-2 g/day
Oral ingestion of large doe causes severe GI |
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Term
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Definition
Branch chain amino acids
Not synthesized in the body but are oxidized during exercise
In the late 70's BCAA suggested to be the 3rd fuel after CHO and fat
Many claims have been made. |
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Term
| Fuel Source and Glycogen Sparing CLaim |
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Definition
Studies show oxidation of BCAA is too low during exercise-CHO/Fat increase 20-30 fold, BCAA 2-3 fold
CHO ingestion during exercise prevents an increase of BCAA oxidation
NO sparing with BCAA ingestion
BCAA do not seem to play an important role as fat during exercise |
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Term
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Definition
In vitro studies
In vivo studies didn't support
No studies to date to demonstrate improved N balance during or after exercise, 1 showed decrease negative net balance
Limited evidence suggests an anti catabolic effect during and after exercise, supplementation may accelerate muscle repair after damage of exercise |
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Term
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Definition
Resistance training stimulates signaling pathways
Increase AA intake important for 2 thing: stimulate signaling pathways, provides building blocks
BCAA, particular leucine, are able to stimulate signaling pathways
But when look at the studies, BCAA can theoretically help signalingm but ingestion is not effective in isolation |
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Term
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Definition
Natrually occurring nonessential AA
Most abundant free AA in muscle and plasma
Effects are anabolic and Immunostimulatroy
Normal intake is about 3-6 g/day
Suggested is .1g/kg bw every 30 minutes over 2-3 hrs to prevent fall in plasma glut mine concentration
Used at high rates by wbc, gut mucosa, and bone marrow stem cells
Prolonged exercise decreases glutamine, hypothesized to impair immune function
Intramuscular concentration ir related to rate of protein synths |
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Term
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Definition
Natrually occurring nonessential AA
Most abundant free AA in muscle and plasma
Effects are anabolic and Immunostimulatroy
Normal intake is about 3-6 g/day
Suggested is .1g/kg bw every 30 minutes over 2-3 hrs to prevent fall in plasma glut mine concentration
Used at high rates by wbc, gut mucosa, and bone marrow stem cells
Prolonged exercise decreases glutamine, hypothesized to impair immune function
Intramuscular concentration ir related to rate of protein synths |
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Term
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Definition
Water transport from gut to circulation promoted by glucose
Water movement is determined by osmotic gradients
Glutamine transported by Na-dependent and independent mechanisms, glutamine to oral rehydration solutions increase the rate of fluid absorption
Glutamine is relatively unstable in solution thus not used in sport drinks |
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Term
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Definition
Water transport from gut to circulation promoted by glucose
Water movement is determined by osmotic gradients
Glutamine transported by Na-dependent and independent mechanisms, glutamine to oral rehydration solutions increase the rate of fluid absorption
Glutamine is relatively unstable in solution thus not used in sport drinks |
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Term
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Definition
In 1 study, glutamine ingested in addition to CHO and essential AA appeared to suppress a rise in whole body protein breakdown during later stages of recovery
In general if ingested protein contains all 8 essential AA, taking individual nonessential AA is unlikely to provide any additional benefits
No evidence that glutamine alone will stimulate synthesis or reduce breakdown |
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Term
| Muscle Glycogen Synthesis |
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Definition
Limited evidence shows glutamine promoted glycogen synthesis in the first few hours of recovery after exercise
More recent work does not support that claim |
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Term
| Muscle Damage and Soreness |
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Definition
Eccentric exercise-induced muscle damage didnt affect plasma glutamine conc
No evidence supports beneficial effect on muscle repair after exercise-induced damage
No evidence supports reduced muscle soreness |
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Term
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Definition
Nonessential AA involved in synthesis of phosphocreatine
Theorized to have ergogenic properties
Early studies indicated improvements but studies were poorly designed |
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Term
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Definition
Nonprotein AA suggested to stimulate growth hormone and insulin
GH release after infusion of Ornithine was greater than arginine, but most supplements does 1-2 g doesnt affect the 24 hour hormone profile |
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Term
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Definition
Nonprotein AA, derived from cysteine
Conc. in the brain/heart/muscle are high but its role is poorly understood
Suggested it acts as a membrane stabilizer, antioxidant, neuromodulator
Value still unclear |
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Term
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Definition
5 to 10g results in increases of epinephrine, norepinephrine and dopamine-regulation of body function during physical stress and exercise
No studies show increase in performance and supplement dose is too low
Benefits when volunteers were exposed to cold and high altitudes but large doses may have adverse health effects because of its affect on the SNS |
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Term
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Definition
Stimulate the release of GH
Turkey coma, precursor to serotonin, neurotransmitter that may-induce sleepiness, decrease aggression, elicit a mellow mood, suggested to decrease perception of pain, not supported by research
Some negative effects could be-blocking gluconeogenesis, decrease mental alertness |
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Term
| Protein Intake and Health Risks |
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Definition
Excessive protein intake (>3g/kg b.w.) has been claimed to have various negative effects-kidney damage, increased blood lipoprotein levels, dehydration
Athletes should increase fluid intake if on higher protein diet
<2g/kg b.w. is not thought to be harmful
No evidence supports the intake of individual AA compared to intake of proteins containing all AA |
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