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Flashcards in CSCS Nutrition Deck (37)
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1
Q

What does the body use as an energy source when glycogen stores are low?

A

Protein via the protein oxidation process recruiting amino acids from muscle tissue decreasing muscle mass

2
Q

What is Leucine and what is its role?

A

BCAA stimulating protein synthesis and protection from muscle catabolism

3
Q

What percentage of the body’s protein makes up the skin and blood?

A

15%

4
Q

What is the thermic effect of food?

A

the energy cost of digestion, absorption, metabolism, and storage of food accounting for 10-15% of daily calories burned

5
Q

How many grams of carbohydrates should aerobic endurance athletes consume?

A

30-90 grams

6
Q

What are the best sources of Iron?

A

pine nuts, cashews, almonds, liver, beef, pork, veal, poultry, clams, oysters, and beans

7
Q

What function does iron have?

A

synthesis of hemoglobin

8
Q

What is the most important factor for replacing glycogen stores after exercise?

A

timing and amount of carbohydrates

9
Q

What function doe Omega 6/3 fatty acids have?

A

aid in formation of cell membranes, development and function of the brain/nervous system, and hormone production

10
Q

Which form of ATP production is most prominent with maximum effort anaerobic exercise?

A

Anaerobic glycolysis

11
Q

What is the connection between protein consumption and renal function?

A

when there is impaired renal function the amount of protein consumed needs to be monitored more closely due to inability to use all parts of the protein when broken down. the nitrogen will be excreted as urea in the urine, but the other bi-products of protein break down will be converted into fat or used as an energy source.

12
Q

How many grams of protein is suggested for strength athletes?

A

1.4-1.7 g/kg/day

13
Q

How many calories is equivalent to 1 lb?

A

3500 calories (need to lose this/be in deficit in order to lose weight)

14
Q

What are organic substance that can’t be synthesized in the body, but are needed for metabolic function?

A

vitamins

15
Q

Are vitamins micro or macronutrients?

A

micronutrients as they are needed in small amounts

16
Q

What do proteins contain that fats and carbohydrates do not?

A

nitrogen

fats and carbs only have carbon, hydrogen, and oxygen

17
Q

What are the daily kcal requirement for men and women?

A

20 kcal/pound for female and 23 kcal/pound for males

18
Q

What application to beta blockers have for athletes?

A

they create an ergogenic effect helping to reduce anxiety, nerves, and tremors

19
Q

What is the energy provided from fats vs carbohydrates?

A
fat = 9kcal/g
carb = 4 kcal/g
20
Q

What is found in greater amount in the makeup of fats as opposed to carbohydrates?

A

they are both made up of carbon, hydrogen, and oxygen, but fats have a greater amount of carbon and hydrogen allowing them to provide more energy

21
Q

Why do low carb diets cause weight loss?

A

because it depletes glycogen stores which is stores as 3-4 parts water resulting in a loss of water weight. Once reintroduced weight can be rapidly put back on

22
Q

What can a diet lacking fiber lead to?

A

type 2 diabetes, heart disease, cancer of the colon, and constipation (30-38 g for men and 21-29 for women)

23
Q

What are the best sources of fiber?

A

fruits, veggies, nuts, seeds, legumes, and whole-grain

24
Q

What are the Macronutrients?

A

carbohydrates (4), proteins (4), and fats (9)

25
Q

What is the purpose of HCG injection in men and women?

A

can cause an increase of testosterone production by testes in men and aid in weight loss for women

26
Q

What constitutes an anabolic steroid?

A

they are synthetic or human made derivative of the male sex hormone testosterone

27
Q

What functions does zinc have in the body?

A

metabolism, reproduction, wound healing, part of more than 100 enzymes for digestion

28
Q

How many essential amino acids are there?

A

9

29
Q

What can sugar alcohols do and why should they be avoided before competition?

A

they can cause gas, bloating, and cramping as they are not completely absorbed in the gut

30
Q

What is stacking?

A

the process of applying multiple different drugs simultaneously in hopes of an additive effect

31
Q

What is L-Carnitine?

A

a product of lysine and methionine (amino acids) that transports fatty acids from the cytosol into the mitochondria to be oxidized for energy

32
Q

When does the switch from use of liver glycogen to muscle glycogen occur?

A

liver glycogen is primarily used at exercise intensities <60% of VO2MAX so >60% uses primarily muscle glycogen

33
Q

What is the recommended carbohydrate intake for strength and power athletes?

A

5-6 grams per kilogram of body weight

34
Q

What are normal LDL values?

A

Optimal <100
Bordeline high: 130-159
High: 160-189
Very high: >190

35
Q

What is the normal body fat% range for female athletes?

A

15-20%

36
Q

When and how much caffeine should be administered for the best performance enhancement

A

3-6mg/kg 1hr before competition

37
Q

What is Pica?

A

the act of eating non-nutritive substances over a period of at least 1 month