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Sports Nutrition
Chapter 11
37
Nutrition
Undergraduate 2
12/16/2013

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Term
What are the health benefits of regular physical activity?
Definition
• Maintains lean muscle tissue
• Aids in weight control
• Improves cardiovascular health
• Enhances insulin action
• Strengthens bone
• Reduces susceptibility to infections
• Improves sleep
• Fewer injuries
• Psychological health
Term
What are the 4 sources of ATP during physical activity and what are the time frames each source provides ATP?
Definition
• ATP (pre-exists in muscle and provides ATP for 2-4 seconds)
• Pcr (phosphocreatine) pre-exists in muscle (provides ATP from 5-30 seconds)
• Anaerobic pathways (comes from breakdown of carbohydrate to eventually make ATP from 30 seconds to 2 minutes
• Aerobic pathways (comes from breakdown of carbohydrate, fat and protein which can all be used to make ATP from 2 minutes to 3 hours
Term
Name the 2 areas of glycogen storage and what the glycogen in each area is used for?
Definition
• Carbohydrates
o Muscle
 Provides energy directly to the muscle where it’s stored (glucose can’t leave muscle cell)
o Liver
 Functions to replenish blood glucose levels, so glucose is able to leave liver
• Small amount of carbohydrate in blood = 3 grams as glucose
Term
Explain the differences between anaerobic and aerobic pathways including advantages and limitations.
Definition
• Anaerobic
o Provides energy (ATP) from carbs starting within 10 seconds, peak use from 30 seconds to 2 minutes of work
o Pathway used when limited or no oxygen to the muscle cells
 Typical of intense physical activity that would cause one to get short of breath, the harder the muscles work the more oxygen they demand
o Advantage; ATP made available quickly allowing for high intensity
 Prevalent pathway in intense events that last beyond 10 seconds like; 200, 400, 800 meter dash, weight lifting (during lighter weight and more reps)
o Limitation: produces only 2 ATP per glucose (5% of energy potential) which limits how long you can perform at a high intensity
• Aerobic
o Carbs, fat and protein can be metabolized aerobically
 Plenty of oxygen available
 Pathway used primarily in low to moderate intensity (jogging, any cardio exercise)
 Advantage: produces a lot of ATP
• 36-38 per glucose (95% of energy potential)
• Provides sustained energy from 2 minutes to 3+ hours of work
 Limitation: takes longer to generate ATP which limits intensity
Term
Depending on the exercise intensity and duration, explain which macro-nutrients (carbohydrate, fat, and protein) are used as the main fuel source?
Definition
• Carbohydrate
o Carbs are stored in muscle and liver (as glycogen)
 Glycogen is a glucose chain
 Glucose can be broken down (anaerobically and aerobically) to form ATP quicker than fat or protein.
• Makes it ideal for short bursts of activity like sprinting or weight lifting (fat not used at all)
• Also predominant fuel source for more intense longer duration activities (some fat and protein used)
o Moderate intensity; stores will last up to 2 hours
o High intensity; stores are gone within 60-90 minutes
o Once depleted, can only work at ~50% of maximal capacity (“hitting the wall”)
o Muscle glycogen is used only within that muscle (can’t enter bloodstream)
o Liver glycogen is released as glucose into the blood stream to maintain blood glucose levels
• Fat
o Advantage over carbohydrate;
 produces 5x as much ATP
 much more fat storage in the body
• majority of stored energy in body, at least 20,000 fat calories versus 2,000 for carbs
• stored in fat cells and in muscle
o Disadvantage; ATP produced slower, meaning not a major source of fuel for intense activity
 will be the main fuel source for low intensity, longer duration activities, especially beyond 2 hours of activity
 requires more oxygen for aerobic breakdown (than glucose)
• Protein
o Provides 2%-5% of energy needs during rest and low/moderate exercise
o Provides 10%-15% of energy needs during endurance exercise
o Most energy is from branched-chain amino acids
Term
Where is the majority of stored energy in the body located?
Definition
• In fat
o At least 20,000 fat calories versus 2000 for carbs
Term
How much energy is supplied by protein during exercise?
Definition
• 2%-5% of energy needs during rest and low/moderate exercise
Term
What are the physiologic effects of aerobic exercise?
Definition
• The more fit you are, the more oxygen you can consume (to do work)
• Body gets better at getting more oxygen to muscles due to;
o Increased red blood cell production to deliver oxygen
o Increased total blood volume
o Increased the number of capillaries in muscle tissue
o Strengthened heart muscle
• Can store more glycogen in the muscle
• The more trained a muscle, the greater its ability to use fat as fuel, especially at higher intensities
o Trained muscles have more mitochondria to utilize fat as fuel
o Better ability to released fat from fat stores= more fat used by the muscle
o Body makes more of the enzymes used in the Krebs cycle and electron transport chain
Term
What are hypertrophy and atrophy?
Definition
• Hypertrophy
o Increase in cell size
o Muscles enlarge as a result of repeated work
• Atrophy
o Wasting away of tissue
o Result of non-movement
Term
What are the 3 components of the athlete's diet?
Definition
• Quantity
o How much to eat?
• Quality
o Optimal amounts of carbohydrate, fat and protein
o Vitamins and minerals
• Timing
o Pre-competition, during competition, post competition
Term
List the high risk sports for inadequate calorie intake.
Definition
• Gymnast
• Cross country
• Ballet dancers
• Figure skaters
• Weight class athletes
Term
How does an athlete know if they're at their optimal body weight?
Definition
• Know your body composition!
o Are you within the normal % of bodyfat
• What was the last weight maintained without constantly dieting?
• Performance improvement:
o lower body weight and/or lower body fat not always beneficial to performance
o Too much weight loss can be at the expense of muscle tissue
• Amenorrhea a warning sign that weight too low
• Can increase injury and illness potential
Term
What is the best advice for an athlete trying to lose weight? Gain weight?
Definition
• Lose
o Best if done during off season
o Reduce cals by 500/day
o Use performance and general energy levels as a barometer
• Gain
o Add 500-1000 cals per day with increased resistance training
 Not empty calories
o Don’t skip meals (especially breakfast
o Add snack before bed
o Weight gain depends on;
 Genetics
 Degree of positive energy balance
 Number of rest and recovery days
 Training program
Term
For an athlete's diet, what percentage (in a range) of overall calories (aka macronutrient needs) should come from carbohydrate, fat, and protein?
Definition
• CHO- 50-75%
• Protein- 10-25%
• Fat- 20-40%
Term
What is the main goal for carbohydrate intake in general?
Definition
• Maximize glycogen stores
o The more glycogen the longer a higher intensity can be maintained
Term
What is carbo loading and which events are appropriate/inappropriate (based on duration) for carbohydrate loading?
Definition
• Consuming extra carbohydrate leading up to an event
o Tapering of exercise while increasing CHO intake
• Goal is maximizing glycogen storage beyond usual resting levels (can roughly double)
o Advantage is faster burning fuel source which allows for an increased intensity for longer.
• For events lasting longer than 70-90 minutes
o More appropriate for highly competitive situations
Term
What are some of the common mistakes with carbo loading?
Definition
• Athletes don’t back off training enough
• Failure to eat enough CHO
• Too much fiber
• Fear of weight gain, sometimes 4#
• Consume too much high fat junk food
Term
For a competitive athlete fat consumption should never drop below what % of overall cals?
Definition
• 20-40% of total kcal from fat (Average)
• Should never drop below 15%
Term
What is/are the goals of pre-competition eating?
Definition
• Very individualized
• Goals
o Help avoid hunger during the event
o Top off glycogen stores
o Keep blood sugars stable
o Provide fuel during the event (preserve glycogen)
o Not to be too full or have GI issues
o Provide some extra fluid
Term
What are some characteristics of the pre-event meal?
Definition
• Consumed 2-4 hours prior to event
• Consist primarily of CHO
• Low fat (<25% of energy intake)
• Little fiber (prevent bloating, gas)
• Moderate protein
• Avoid fatty, fried foods, sweets
Term
Name some good choices for pre-competition snacking (1-2 hours before).
Definition
• Controversy over what’s the best
o Low sugar, low glycemic index vs. high glycemic index
o Will sugary food and refined foods cause a low blood sugar reaction before or during activity
• Sports drinks
• Bars
• Fruit
• Crackers
• Dry cereal
Term
What is the goal of consuming carbohydrate during exercise?
Definition
• Generally don’t need to consume calories if event/exercise is less than an hour
o Carbs are the best if more than an hour
o More appropriate for non-stop endurance event
• Goals are to;
o Helps avoid low blood sugars
o Preserves muscle glycogen as long as possible
• Sports drinks most popular choice
• Marathons, ultra-endurance may use high CHO bars, fruit, gels
Term
What is the goal of post competition eating? How would you optimize replenishment of muscle glycogen?
Definition
• Replenish glycogen
• Minimize protein breakdown that naturally occurs after exercise
Term
Generally speaking, what are the vitamin and mineral needs of athletes compared to sedentary adults?
Definition
• Extra vitamins and minerals needs may be met by diet since athletes tend to consume extra calories
o Still common to take a multivitamin
Term
What are the two most common nutrient deficiencies?
Definition
Iron and calcium
Term
What % of weight loss in fluid will affect athletic performance?
Definition
• 3% of body weight during exercise
Term
What % of weight loss in fluid will affect athletic performance?
Definition
• 3% of body weight during exercise
Term
How many days (in a range) does it take to acclimate to the heat?
Definition
• Achieved in 5-10 days of training in hot environment (2-4 hours of training)
Term
How long does the benefit last if training is done in a more temperate environment?
Definition
• Lost after 2-3 weeks of training in more temperate environment
Term
Name the 3 kinds of heat injuries
Definition
• Heat cramps
o Likely due to fluid and sodium loss
 Treat and prevent by drinking plenty of fluid and adding salt to foods
• Heat exhaustion
o Most common form, especially in untrained and unacclimated
o Body temperature not as dangerous levels
 Treatment is to move to a cooler environment and give fluids orally or by IV
• Heat stroke
o Heat regulation mechanisms fail, quit sweating
o Internal body temperature rises (very dangerous)
Term
How much fluid should be consumed for every pound of weight loss after exercise?
Definition
• 3 cups of fluids per each pound of weight loss during activity
Term
How much fluid should be consumed during extended bouts of exercise lasting longer than 30 minutes?
Definition
• 1 cup every 15 minutes for events lasting longer than 30 minutes
Term
What are the main components of sports drinks in the fluid replacement category?
Definition
• Diluted carbohydrate
• Sodium
• Potassium
Term
When is a sports drink necessary vs. water? What are the advantages of sports drinks?
Definition
• >60 minutes in duration especially endurance activities
• Advantage; for events > 60 min. sports drink will quickly replace carbohydrates used, keep blood sugars stable and maintain blood volume (prevents dehydration or overhydration).
Term
What is the general advice for daily caffeine intake?
Definition
• Average- 200 mg/day
• Don’t exceed 300 mg/day
Term
What's the first step when deciding if you should buy a supplement to improve performance?
Definition
• Food first: clean up diet
o This step will have the most significant impact
• Multivitamin
• Protein powders, creatine
• Everything else
Term
What is the main claim of creatine supplementation?
Definition
• Allows for more explosive movements due to increased regeneration of ATP
o Effective for activities that last up to 10 seconds
o Often results in weight gain (usually 2-10#) “cell volumizing”
o May delay lactic formation
o Many short term studies support
 Some purveyors still overhype
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