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Nutrition 2 (Semester II) > 18e. Sports Nutrition - Nutrients > Flashcards

18e. Sports Nutrition - Nutrients Flashcards

1
Q

Why are AOs important post-exercise?

A

Neutralise free radicals
Regenerate tissue repair

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2
Q

What are the benefits of vit A in sport?

A

Epithelial tissue regeneration
Tissue repair
Immune system enhancing
Mucus membrane integrity

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3
Q

What are the benefits of vit C in sport?

A

Connective tissue replacement
Adrenaline formation
Neutralises free radicals
Rejuvenates vit E
Enhances Fe absorption

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4
Q

What are the benefits of vit E in sport?

A

Protects cell membranes
Improves blood flow
Neutralises free radicals
Reduces inflammation

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5
Q

What are the benefits of vit D in sport?

A

Immune regulation

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6
Q

What are the benefits of Zn in sport?

A

DNA/RNA synthesis
Immunity
Testosterone
Wound healing

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7
Q

What are the benefits of Mg in sport?

A

Relaxes nerve and muscle fibre
Vasodilates blood vessels
Energy co-factor
Temperature control
(much lost in sweat)

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8
Q

What are the benefits of Ca in sport?

A

Nerve transmission
Muscle contraction
Regulates cell division
Maintains electrolytes
Buffers acidity in blood
Bone structure

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9
Q

What are the benefits of K in sport?

A

Nerve transmission
Cell function
Energy co-factor

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10
Q

What are the benefits of Na in sport?

A

Electrolyte

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11
Q

What are the benefits of Fe in sport?

A

Haemoglobin formation
Myoglobin
Required by immune cells

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12
Q

What are the benefits of taurine in sport?

A

Increases hydration of cells
Improves electrolyte uptake
Stimulates insulin release
Insulin mimicker - shunt glucose and AAs into muscle cells
Enhances protein metabolism
Stimulates growth hormone synthesis

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13
Q

What are the benefits of L-carnitine in sport?

A

Utilisation of med-long chain fatty acids for energy
Gene replication
Ketone utilisation
Improves reflex speed

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14
Q

What are the benefits of creatine in sport?

A

Increases strength
Increases recovery
Aids muscle hypertrophy
Decreases muscle acidity

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15
Q

What is creatine made from?

A

Glycine
Arginine
Methionine

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16
Q

Sources of creatine

A

Salmon
Herring
Tuna
Beef

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17
Q

Which vitamin is needed to optimise creatine uptake?

A

E

18
Q

How is it hypothesised that creatine creates bigger muscles?

A

Creatine brings water with it
When a muscle absorbs creatine it absorbs water too
Results in a fuller-looking muscle

19
Q

What are the benefits of glutamine in sport?

A

Transport of nitrogen and carbon
Increases cell volume
Cellular hydration (with insulin)
Stimulates production of hepatic glycogen
Precursor to glutathione

20
Q

When are plasma levels of glutamine increased?

A

During prolonged, high-intensity exercise

21
Q

When are plasma levels of glutamine decreased?

A

Post-exercise

22
Q

Why would glutamine supplementation be beneficial?

A

Takes several hours for plasma levels to get back to pre-exercise levels

23
Q

Which are the BCAAs?

A

Isoleucine
Leucine
Valine

24
Q

What is the role of BCAAs?

A

Energy substrates
Nitrogen donors
Formation of alanine, glutamine and aspartate

25
Q

What effect do BCAAs have on muscle glycogen during exercise?

A

Sparing

26
Q

What are the downsides of large doses of BCAAs?

A

Compete with tryptophan, tyrosine and phenylalanine for brain uptake
May lead to decreased neurotransmitter synthesis

27
Q

What is alanine a substrate for?

A

Camosine

28
Q

What is the role of camosine?

A

Buffer for H+ ions during exercise

29
Q

What happens to muscle pH during exercise?

A

The lower the pH, the higher the accumulation of H+ ions

30
Q

What does a high level of H+ ions lead to?

A

Fatigue

31
Q

Why does the high accumulation of H+ ions lead to fatigue?

A

Inhibits glycolysis
Disrupts muscle contraction

32
Q

Dosage of alanine for optimum performance

A

2-5g/day

33
Q

What are the benefits of caffeine in sports nutrition?

A

Performance enhancing

34
Q

Why is caffeine performance enhancing?

A

Mobilisation of fatty acids (endurance)
Ca channel mobilisation (HIIT)
Action on CNS
Reduced pain and fatigue

35
Q

What does an athlete need to be aware of when using caffeine for performance?

A

Slightly dehydrating

36
Q

What are the benefits of meal replacements?

A

Can improve muscle recovery/growth
(protein)

37
Q

How do whey and casein differ on absorption?

A

Whey is rapidly absorbed
Casein is slower to digest

38
Q

When are whey and casein best taken?

A

Whey - pre-post exercise
Casein - prolonged period of fasting

39
Q

Which contains more cysteine - whey or casein?

A

Whey

40
Q

Which AA does casein contain more of?

A

Glutamine

41
Q

Why is whey protein generally a better source than casein?

A

Contains a balanced source of essential AAs and peptides with a high protein efficiency ratio

42
Q

Which type of whey protein is the faster acting?

A

Whey hydrolysate

Nutrition 2 (Semester II) (55 decks)

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