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CSCS Shit > Chapter 9 Shit > Flashcards

Chapter 9 Shit Flashcards

1
Q

What are the 3 primary sports nutrition professionals?

A

Sports dietician
team physician
sports nutrition coach

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2
Q

What is a sports dietician?

A

-Registered dietician with specific education in sports nutrition
-Distinguished by academy of nutrition and dietetics
+Board certified specialist in sports dietetics
-Conducts dietary needs analysis on an individual basis

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3
Q

What is a team physician?

A

-Responsible for overseeing team’s overall medical care
-Works with sports dietician
+May work to help athletes with:
++Eating disorders
++Nutrition deficiencies
++Specific disease states (i.e. diabetes)

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4
Q

What is a sports nutrition coach?

A

-Not a registered dietician
-Basic training in nutrition and exercise science
-Can provide basic nutrition education and suggestions
-Can pursue additional sports, nutrition certifications through various certifying agencies (ISSA, ACE, etc)

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5
Q

What is the food guidance system recommended for s+c professionals called?

A

myPlate

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6
Q

What is myplate?

A

-Food guidance system created by USDA
-Based on 2010 dietary guidelines for americans
-Icon of five food groups based on a mealtime visual of a place setting
-Includes calorie guidelines and portion recommendations for:
+Fruit
+Grains
+Protein
+Oil
-Geared towards individuals getting less than 30 minutes of moderate activity most days
+Must be adjusted for physically active individuals

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7
Q

What deficiencies could you acquire if you exclude dairy and animal meat?

A

-dairy can result in calcium, potassium, and vitamin d deficiencies
-excluding animal meat can result in a b12 deficiency

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8
Q

What are the 3 macronutrients?

A

carbs, fats, protein

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9
Q

What is DRI?

A

-dietary reference intake
-Complete set of nutrient intakes for evaluating and planning diets for healthy individuals
-Evaluated based on the body of literature regarding nutrient intake and chronic disease reduction
-Assessed based on intake over several days due to typical daily variations in dietary intake
-Include RDAs, AI, UL, and EAR

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10
Q

What are RDAs?

A

-Recommended dietary allowance (RDA)
-Average daily nutrient requirement adequate for the needs of most healthy people in each life stage and sex

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11
Q

What is AI?

A

-Adequate intake (AI)
-Average daily nutrient requirement adequate for the needs of most healthy people in each life stage and sex

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12
Q

What is UL?

A

-Tolerable upper intake level (UL)
-Maximum average daily nutrient level not associated with adverse health effects
-Intakes above UL increase risk of adverse effects
-Represents intake from all sources including food, water, and supplements

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13
Q

What is EAR?

A

-Estimated average requirement (EAR)
-Average daily nutrient intake level considered sufficient to meet the needs of half of the healthy population within each life stage and sex

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14
Q

What are common nutrient deficiencies?

A

-High prevalence of magnesium and vitamin E deficiency in all population subgroups
-Average fiber and potassium intake below DRI for individuals above age 2
-Fiber, potassium, calcium, and vitamin D listed as nutrients of concern
-B12 absorption often an issue among adults over age 50

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15
Q

What is protein?

A

-One of the three primary macronutrients
-The primary structural and functional component of every cell
-Used for growth and development and to build and repair cells
-Components of enzymes, transport carriers, and hormones
-Composed of amino acids

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16
Q

What are amino acids?

A

-Nitrogen-containing molecules that can join in groups of dozens to hundreds
+Building blocks for the thousands of different proteins found in nature
+Made of carbon, hydrogen, oxygen, and nitrogen
-Human body proteins formed from combinations of individual amino acids
+4 non-essential amino acids
++Can be made by the body
+9 essential amino acids
++Can’t be made in the body
++Must be obtained through diet
-8 conditionally essential
+Required during times of illness or stress
+Must be obtained through diet

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17
Q

How are amino acids joined?

A

peptide bond either dipeptide (2 linked) or polypeptide (3+)

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18
Q

Where is the majority of the protein reserve stored?

A

-50% in skeletal muscle
-additional 15% in structural tissues
-remainder in visceral tissues like liver and kidney and bones

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19
Q

How do you figure out how digestible a protein is?

A

-Calculated by how much of the proteins nitrogen is absorbed during ingestion
-Reflects ability to provide amino acids for growth, maintenance and repair
-Animal-based proteins contain all essential amino acids
-Soy is the only plant-based protein with all eight amino acids
-Plant protein digestibility lower than animal protein
+Can be improved via processing and preparation

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20
Q

What are PDCAAS?

A

-Protein digestibility correct amino acid score (PDCAAS)
+Accounts for bioavailability and provision of essential amino acids
+Does not take into account other compounds in the food and how they affect bioavailability
++Antinutrient factors can reduce protein bioavailability
+++I.e. browning of foods can decrease the bioavailability of certain amino acids

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21
Q

How can vegetarians and vegans can meet amino acid requirements?

A

Eating a variety of plant based protein sources

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22
Q

What’s another phrase for protein requirement?

A

-Amino acid requirements
-Sedentary healthy adults need amino acids due to constant cellular turnover
-Breakdown and regeneration of cells requires amino acids
-Some amino acids can be recycled but must be supplemented via diet

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23
Q

What is the recommended protein amount in men and women 19+?

A

-0.8 grams per kilo of body weight
-Children, teens, pregnant, and lactating women require more

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24
Q

How should you adjust protein intake when calories are being reduced?

A

up it

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25
Q

What is AMDR?

A

-Acceptable macronutrient distribution range (AMDR)
-5-20% total calories from protein for children 1-3 years
-10-30% in children 4-18 years
-10-35% for adults above 18 years
-For every 100 calories below 2000/day recommended to increase protein by 1%

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26
Q

What happens to blood lipids when RDA for protein is too low?

A

-Research suggests that higher-protein, lower-carb diets favorably affect blood lipids - especially in obese individuals
+May decrease risk factors for cardiovascular disease and metabolic syndrome

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27
Q

What happens to Bone health when RDA for protein is too low?

A

-Protein contributes to 50% of bone volume and 33% of bone mass
+Effect may be in part due to influence of IGF-1
++Promotes bone and muscle formation
-Supplemental protein above 0.7g to 2.1g/kgbw increases calcium excretion and intestinal calcium absorption
-Protein intake below 0.7g/kg*bw power suppresses intestinal calcium absorption

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28
Q

What happens to weight management when RDA for protein is too low?

A

-Protein promotes satiety in a dose-dependent manner
+Greater protein leads to greater satiety
+The effect depends on:
++Timing
++Additional foods consumed
++Time until next meal
++Type of protein
-Protein has the greatest thermic effect
+Requires more energy to digest than carbs or fat

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29
Q

What happens to Muscle protein synthesis when RDA for protein is too low?

A

-Amino acids needed for growth, tissue repair, and enzyme synthesis
-Athletes and intense exercisers require more protein
+Endurance athletes - 1.0-1.6g protein/kgbw/day
+Strength athletes - 1.4g-1.7g protein/kgbw/day
+Combination athletes - 1.4g-1.7g protein/kg*bw/day
-Post exercise protein may improve muscle protein synthesis
+Muscle tissue most receptive to amino acids after work out
+20-48g protein in a 4:1 or 3:1 carb-to-protein ratio may stimulate muscle protein synthesis - may depend on leucine content
-Healthy individuals can safely consume protein far above RDA values
+Once concern - consistent high-protein intakes may decrease consumption of carbs and fats - therefore long-term excess protein intake above the athlete recommendations is not recommended

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30
Q

What are the 4 non-essential amino acids that the body makes?

A

Alanine
Asparagine
Aspartic acid
Glutamic acid

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31
Q

What are the 9 essential amino acids that can’t be made by the body?

A

-Histidine
-Isoleucine
-Leucine
-Lysine
-Methionine
-Phenylalanine
-Threonine
-Tryptophan
-Valine

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32
Q

What are the 8 conditionally essential amino acids that are required during times of stress or illness that aren’t produced by the body.

A

Arginine
Cysteine
Glutamine
Glycine
Proline
Serine
Tyrosine

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33
Q

What are carbohydrates?

A

-Composed of carbon, hydrogen, and oxygen
-Encompass a wide range of compounds that are formed of sugar molecules linked together
-Considered non-essential due to the body’s ability for gluconeogenesis from amino acids and other substrates

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34
Q

How are carbs classified?

A

-based on the number of saccharide (sugar) molecules linked together
+Monosaccharides (glucose, fructose, galactose) - single-sugar molecules
+Polysaccharides - multiple-sugar molecules

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35
Q

What is glucose?

A

-circulating sugar in blood - used as energy substrate in cells
-Glucose molecules also make up glycogen
-In food - glucose typically combined with other monosaccharides to form various sugars

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36
Q

What are monosaccharides?

A

-single sugar molecules
-Glucose
-Dextrose - isomer of glucose found in candy and sports dirnks
-Fructose - same chemical formula as glucose with different arrangement
+Sweeter than glucose
+Occurs naturally in fruits and vegetables
+Causes less insulin secretion than other sugars
-Galactose - combines with glucose to form lactose - the sugar found in milk

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37
Q

What are disaccharides?

A

-2 simple sugar units joined together
-Sucrose - table sugar
-Combination of glucose and fructose
-Occurs naturally in most fruits
-Crystalized from sugar cane and sugar beets

38
Q

What is lactose and where is it found?

A

-glucose + galactose
-only found in mammalian milk

39
Q

What is Maltose and where is it found?

A

-glucose + glucose
-Primarily formed by polysaccharide breakdown during digestion
-Also occurs during fermentation - primary sugar found in beer

40
Q

What are polysaccharides?

A

-Complex carbs - contain up to several thousand glucose units
-Most important nutritional polysaccharides
+Starch - storage form of glucose in plants
+Fiber - constituent of plant-cell walls
++Partially resistant to digestion - has varying physiological effects
+Glycogen

41
Q

What is the glycemic index (GI)?

A

-Ranks carbs according to how quickly they are digested and absorbed
-Reflects how quickly the carb raises blood glucose
-Ranked based on reference food - usually white bread or glucose - which is standardized at a GI of 100
-Low-GI foods are digested and absorbed more slowly
+Causes a smaller rise in blood glucose and insulin response
-Can be used to help monitor blood sugar levels - Low GI diets may help prevent obesity
-GI has issues that limit its accuracy
+Published GI values for a given food vary due to testing differences, ripeness of food, cooking method, and storage
+Consuming carbs as part of a meal or in varied quantities affects the GI
-Recommended to eat higher GI foods during and immediately following exercise to replenish glycogen
-Effect of low vs high GI foods pre-exercise unclear - may vary athlete to athlete

42
Q

What is glycemic load (GL)?

A

-Takes portion of food as well as GI into account
-More realistic of gauge of glycemic response to food
-GL=GI of food x amount of carbohydrate in the serving of food divided by 100
-High GL expected to lead to greater blood sugar and insulin release
-Low GL diet combined with exercise shown to improve insulin sensitivity in older obese adults

43
Q

What is DRI for fiber and what is it found in?

A

-DRI for fiber between 21-29g/day for women
-30-38g/day for men
-Commonly found in fruits, vegetables, nuts, seeds, legumes, and other whole-grain products

44
Q

What are low fiber diets associated with?

A

Constipation
Heart disease
Colon cancer
Type 2 diabetes

45
Q

What are carb requirements for an aerobic endurance athlete?

A

-Aerobic endurance athletes
+90 minutes plus per day at moderate intensity or HIIT athletes
-8-10 g carb/kg bw/day
-I.e. distance running, cycling, soccer, basketball
-Recommended to consume 1.5g high-GL carb/kg bw a day within 30 minutes of aerobic endurance training to stimulate glycogen synthesis
-Athletes who do not train every day have a longer window to replenish glycogen
-Athletes can adapt to low-carb diets despite the performance benefit of glycogen
+Some athletes can use carb-reduction to decrease caloric intake

46
Q

What are carb requirements for strength, sprint, and skill athletes?

A

5-6 g carbohydrate per kg bw a day

47
Q

What is fat?

A

-energy source
-Fatty acid chains - contain carbon, oxygen, and hydrogen
+More carbon and hydrogen relative to oxygen - more energy per gram than carbs
+9 kcal a gram
-Stored as energy in adipose tissue
-Insulates and protects organs
-Regulates hormones
-Carries and stores fat-soluble vitamins A, D, E, and K

48
Q

What is saturated fat?

A

-No double bonds
-Carbon molecules saturated with hydrogen
-Used for certain physiological and structural functions
-Body can produce saturated fat - no dietary requirement

49
Q

What is unsaturated fat?

A
  • contains one or more carbon molecules with double bond
    -More chemically reactive than saturated fat
    -Monunsaturated fat - one double bond
    -Polyunsaturated fat - two or more double bonds
50
Q

What are omega 3 fatty acids?

A

-Eicosapentaenoic acid (EPA) and Docosahexaenoic acid (DHA)
+Found in fatty fish
+Tied to a dose-dependent decrease in triglycerides and blood pressure
-Alpha-linolenic acid (ALA)
+Found in flaxseeds, walnuts, soybean and canola oil
+Can be inefficiently converted to EPA (~5%) and DHA (less than 0.5%) in adults

51
Q

What foods contain omega 6 fatty acids?

A

soybean, corn, and other vegetable oils

52
Q

What is cholesterol?

A

-Waxy fat-like substance
-Important structural and functional component of all cell membranes

53
Q

What is cholesterol used in production of?

A

-Bile salts
-Vitamin D
-Hormones
+Sex hormones
+Cortisol

54
Q

What can high levels of cholesterol lead to?

A

-atherosclerosis - hardening of arteries due to plaque buildup on artery walls
-Elevated cholesterol is a risk factor for heart disease and stroke
-High levels of low-density lipoproteins (LDL), very low density lipoproteins (VLDL), and triglycerides in blood are associated with increased risk of heart disease
-High saturated and trans fats, weight gain, and anorexia can all increase LDL
-VLDL associated with increased carbohydrate intake
-High density lipoproteins (HDL) are associated with reduced heart disease

55
Q

What can increase triglycerides?

A

-High intake of refined carbohydrates, alcohol, weight gain, and very low fat diets can increase triglycerides
-Sedentary lifestyle, being overweight, smoking, genetics, and certain diseases and medications can increase these numbers
-Recommended to limit saturated fat to less than 10% of total calories
-Avoid hydrogenated/partially hydrogenated oils
-Replace saturated fat with unsaturated fat - especially polyunsaturated fat

56
Q

What is the relationship between fat and athletic performance?

A

-Fat is a source of energy during exercise
-Compared to carbs fat sources are large and offer a vast source of fuel
-Ex. 160 lb 4% body fat runner has 22400 calories stored within fat tissue
-At rest and low intensity exercise most energy is produced from fatty acid oxidation
-As intensity increases there is a gradual shift to carbs for energy
-Consistent aerobic training increases muscle capacity to use fatty acids
-High-fat, low-carb diets cause body to adapt over time to increased use of fatty acids for energy
+Effect of this type of diet will vary individual-to-individual

57
Q

What are vitamins?

A

Organic substances needed in small amounts to perform specific metabolic functions
Typically act as co-enzymes to facilitate numerous reactions in the body

58
Q

What are the 2 types of vitamins?

A

water and fat soluble

59
Q

What are water soluble vitamins?

A

-Include b vitamins and vitamin c
-Dissolve in water and transported in blood
-Not stored in body in high amounts
-Consumed in diet and excreted in urine
+Exception is b12 which can be stored in the liver for years

60
Q

What are fat soluble vitamins?

A

-A, D, E, K
-Stored in fat tissue and carried by fat in the blood

61
Q

What are the adverse effects of excess vitamin A?

A

-Liver damage
-Intracranial pressure
-Dizziness
-Nausea
-Headaches
-Skin irritation
-Bone and joint pain
-Coma
-Death
-Excess Vitamin a typically occurs through a high intake of vitamin A supplements

62
Q

What can excess vitamin d lead to?

A

-Heart arrhythmias
-Blood vessel and tissue calcification through increased blood calcium
-Heart, blood vessel, and kidney damage

63
Q

What does excess vitamin e lead to?

A

-acts as anticoagulant
-Excess vitamin E can lead to increased risk of:
Hemorrhagic stroke

64
Q

What are minerals?

A

-Inorganic substances
-Contribute to structure of:
+Bone
+Teeth
+Nails
-Perform a variety of metabolic functions
-Major minerals
+Calcium
+Phosphorus
+Magnesium
+Iron
+Electrolytes
++Sodium
++Potassium
++Chloride

65
Q

What is iron?

A

-Essential for functioning and synthesis of hemoglobin
-Components of myoglobin protein for oxygen transport

66
Q

What are the two kinds of iron?

A

heme and nonheme

67
Q

What is nonheme iron?

A

-Found in non-meat foods including vegetables, grains, and iron-fortified cereals
-Plant compounds can decrease iron absorption
-Absorption can be increased by eating iron with vitamin C
-Iron supplements vary in bioavailability and are affected by other compounds in the supplements
+Only an RD or MD should advise which specific iron supplements/combinations are needed on an individual basis

68
Q

What is heme iron?

A

-Iron found in hemoglobin
-Only found in meat
-Most absorbable source of iron
+Absorption not affected by other substances

69
Q

What is anemia?

A

-iron deficiency
-Most common nutrient deficiency in the world
-Approximately 16% of teenage girls 16-19 and 12% of women between 20-49 are iron deficient

70
Q

What are the 3 stages of iron deficiency?

A

Depletion
Marginal deficiency
Anemia

71
Q

What are symptoms of iron deficiency?

A

Weakness
Fatigue
Irritability
Poor concentration
Headache
Decreased exercise capacity
Hair loss
Dry mouth
Pica (desire to eat nonfood substances)

72
Q

How is calcium important?

A

-Calcium intake through childhood and adolescents essential for developing strong bones
-Helps bones grow in length and density
-Maintains bone density in adults
-Calcium deficiency causes body to take calcium from bones - decreases BMD
-Insufficient calcium decreases peak bone mass and increases fracture risk later in life
-15% of 9-13 year old females and less than 10% of females ages 14-18 get adequate intake of calcium from diet alone.
-Athletes should be encouraged to eat dairy and calcium-rich foods
-RD or MD can recommend a calcium supplement on an individual basis

73
Q

What is nutrient density?

A

-Not specifically defined
-Generally, refers to foods high in fiber, vitamins, and minerals relative to the calories per serving
+Milk
+Veggies
+Protein foods
+Grains

74
Q

What is caloric density?

A

-Foods refer to foods high in calories but low in vitamins and minerals
-chips/snacks
-Candy
-Desserts
-generally recommended to avoid these

75
Q

What is water’s role in the body?

A

-Water is the largest component of the body - represents 45%-75% of a person’s body weight
+Acts as a lubricant, shock absorber, building material, and solvent
+Essential for body temperature regulation via sweat
+Transports nutrients and removes waste
+Maintains fluid balance and normal blood pressure

76
Q

Why is hydration important?

A

-Maintaining hydration status crucial for athletes due to fluid loss from sweating
-Fluid loss from sweat can quickly lead to hypohydration
+Increases core blood pressure
+Decreases blood plasma volume
+Increases heart-rate and perceived exertion
+The body cannot sweat output to keep up with core-body temperature increase

77
Q

How does exercising hot environments effect an athlete?

A

-Causes greater sweat volume
-Decreased electrolyte content of sweat
-Lower temperature for onset of sweating
-Decreased risk of dehydration - risk of dehydration greater early in the season

78
Q

Why is hydration more imperative for kids?

A

-Increased skin surface area relative to body mass
-Increased heat production during exercise
-Decreased ability to dissipate heat via sweating
-Decreased sensation of thirst compared to adults
-Sickle-cell, cystic fibrosis, and some other disease increase risk as well

79
Q

What can mild dehydration (2-3% weight loss) do to performance?

A

-Increased fatigue
-Decreased motivation
-Decrease neuromuscular control, accuracy, power, and endurance
-Decreased stroke volume and cardiac output
-Decreased blood pressure
-Reduced blood flow to muscles
-Increased heartbeat
-Exacerbate symptomatic exertional rhabdomyolysis
-Increase risk of heatstroke and death

80
Q

What is considered adequate water intake?

A

-3.7L for men
-2.7L for women
-3.0L for pregnant women
-3.8L for lactating women

81
Q

What is included in water intake?

A

All fluids, including soda, coffee, tea, etc contribute to meeting water needs

82
Q

What are the best ways to prevent dehydration?

A

-Prevent water losses exceeding 2% of body weight
-Assessing pre and post-training weight can indicate hydration status
+Can be used to acutely assess hydration as well as detect chronic dehydration
+Allows individual assessment of weight lost via sweat to aid water intake guidelines per athlete

83
Q

What are fluid intake guidelines preexercise?

A

Athletes should have urine specific gravity of less that 1.020 and must prehydrate several hours before exercise

84
Q

What are fluid intake guidelines during training?

A

-Children and adolescents
-88lb children should drink 5 oz of cold water or flavored, salted beverage every 20 minutes during training
-Adolescents weighing 132 lbs should drink 9 oz of cold water or flavored salted beverage every 20 minutes

85
Q

How should adults hydrate in hot weather?

A

consume a salted beverage with 460-690mg sodium and 78-195mg potassium per liter, with a carb concentration of 5%-10%

86
Q

How should people hydrate after training?

A

-Athletes should consume adequate food and fluids in addition to sodium to restore hydration
-If less than 12 hours before next exercise - 1.5L electrolyte drink for each KG lost

87
Q

Is thirst a reliable indicator of hydration?

A

no

88
Q

What are the biomarkers of hydration status?

A

-Total body water
+Low practicality
+<2% EUH cutoff
-Plasma osmolality
+Medium practicality
+Reflects acute and chronic hydration status
<290mOsmol EUH cutoff
-Urine specific gravity
+High practicality
+Reflects chronic hydration status
<1020g/mh EUH cutoff
-Urine osmolality
+High practicality
+Reflects chronic hydration status
<700 mOsmol EUH cutoff
-Body weight
+High practicality
+Reflects acute and chronic hydration status
<1% EUH cutoff

89
Q

What are electrolytes?

A

sodium, potassium, magnesium, calcium

90
Q

What do electrolytes do?

A

-are essential to muscle contraction and nerve conduction
-Electrolyte balance disturbance can potentially interfere with performance

91
Q

Why does sodium loss vary in athletes?

A

Athletes may consciously choose higher sodium foods, salt their food, or add electrolytes to sports drinks

92
Q

What is hyponatremia?

A
  • occurs when blood sodium drops below 125 mmol/L - leads to
    +Intracellular swelling
    +Headaches
    +Nausea
    +Vomiting
    +Muscle cramps
    +Swollen hands and feet
    +Restlessness
    +Cerebral edema, seizures, coma, brain stem herniation, respiratory arrest, and death when blood sodium drops below 120mmol/L

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