Lecture 1 pptx

Question 1

Earliest records of special diets for athletes?

Answer 1

Greek Olympic athletes, 580 B.C.

Question 2

Historical ‘victorious’ foods of the athletes?

Answer 2

Meat – deer liver, lion heart, Alcohol

Question 3

Earliest scientific literature on the nutritional intake of ‘present-day’ athletes?

Answer 3

1952 Olympic games, Helsinki, Finland (Jokl, 1964)

Question 4

Average intake for all athletes (Jokl, 1964);

Answer 4

4,503 kcal, 40% CHO, 20% PTN, 40% FAT

Question 5

1st study to correlate level of performance to E intake + Main conclusion?

Answer 5

a.
1952 Olympic games, Helsinki, Finland (Jokl, 1964)
b.
athletes with lower kcal intake = poor athletic results

Question 6

Early 1900’s: Protein supplementation did not or did not enhance endurance performance?

Answer 6

Did not

Question 7

1940’s: Protein supplementation enhanced muscle mass in which type of athletes?

Answer 7

power/strength athletes

Question 8

true or false? 1950’s: shift in diet to decrease intake of animal sources (milk and beef)

Answer 8

False. 1950’s: shift in diet to increase intake of animal sources (milk and beef)

Question 9

When did the development of isolated protein powders and amino acids begin?

Answer 9

1970’s

Question 10

Late 1980’s and 1990’s: research on effects of BCAA (______, ______, ______) and________ on performance

Answer 10

leusine, isoleucine, valine

Taurine

Question 11

Early 1900’s: CHO choice of fuel for _____ exercise

Answer 11

intense

Question 12

in which year did they find that: supplementing CHO before and during marathon prevented symptoms of fatigue and inability to concentrate

Answer 12

1920’s

Question 13

1960’s: high CHO diets enhance muscle glycogen levels: CHO loading can improve________and

Answer 13

performance time & endurance

Question 14

first sports nutrition product

Answer 14

– Gatorade, 1960’s

Question 15

What year did the devlopment of : development of different CHO loading strategies begin?

Answer 15

1980

Question 16

when? discovery and isolation of micronutrients

Answer 16

1930’S

Question 17

1940’s: research indicated V&M supplementation did or did not enhance athletic performance?

Answer 17

Did not, Despite this, athletes continued to super supplement V&M

Question 18

When was it discovered that antioxidant supplementation may prevent cellular damage due to endurance and high intensity exercise

Answer 18

1990’s

Question 19

What is an Ergogenic Aids

Answer 19

performance enhancing substance

Question 20

main two ergonic aids in the 1990’s

Answer 20

Caffeine and creating

Question 21

Which body system has been the main ‘target’ for nutritional manipulation, and has been the most extensively studied in the field of sport nutrition?

Answer 21

Muscular system

Question 22

Why is it important to consider all body adaptations to exercise? (2)

Answer 22

Nutritional training can potentially alter all stress response adaptations to exercise (effects of which have yet to be discovered)

The athlete functions as a whole organism; if one physiological or biochemical area ‘falls short’ of its true potential, the athlete does not attain peak performance

Question 23

Educational goals of the Food Pyramid for Athletes.

Answer 23

Performance & long term health

Question 24

“Provide qualitative and quantitative guidance on food and fluid requirements for athletes training at a ‘moderate’ intensity”. Falls under which goal of the food pyramide for athletes

Answer 24

Performance

Question 25

True or false "meet micronutrient requirements (DRI’s – Dietary Reference Intakes)" falls under the health goal for the food pyramid for athletes.

Answer 25

False. It's falls under the health goal

Question 26

Does the Food Pyramid for atletes take increase protein carbs or fats in relation to additional training hours/ intensity. Why?

Answer 26

Fats and carbs. To meet addiotonal energy requirements. It doesn't increase protien intake cause there is already higher than norm protien intake recommended /kg body mass / hr exercise

Question 27

What are some draw backs of the food pyramid for athelets?

Answer 27

Not vegan friendly, not for eleit athletes or sports specific

Question 28

Food pyramid for athletes. design:Which were included? i. Variable serving sizes according to body mass ii. Variable serving sizes according to training volume iii. Variable serving # according to body mass iv. Variable serving # according to training volume v. Sport drinks, bars and recovery products, included as a choice for extra servings a. i, iv b ii, iii c. i, iv, v d ii, iii, v

Answer 28

c. i, iv, v i. Variable serving sizes according to body mass iv. Variable serving # according to training volume v. Sport drinks, bars and recovery products, included as a choice for extra servings

Question 29

How was the food pyramid for athletes validates? and what were the results?

Answer 29

A. Designed 168 meal plans for athletes 50-85kg, with a variable training volume (0-4hr daily) ``` B.Meal plans met 97% calculated Energy requirements Fulfilled macronutrient requirements CHO: 4-10 g/kg/d Fat: ~1.5 g/kg/d Protein: 1.6-1.8 g/kg/d Exceed DRI’s for most micronutrients ```

Question 30

What is the Purpose of the concept Periodized nutrition purposed by Jeukendrup (2017)

Answer 30

- More individualization of nutriotional regimes: continual changes (daily, weekly, monthly) in training FITT cyclical training/competition patterns of the sport modifications in personal training goals changes in health status of the athlete

Question 31

What is the definition Jeukendrup gave for peridized nutrition.

Answer 31

“…the planned, purposeful, and strategic use of specific nutritional interventions to enhance the adaptations targeted by individual exercise sessions or periodic training plans, or to obtain other effects that will enhance performance longer term.”

Question 32

Nutritional Training is synonymous with?

Answer 32

Periodized nutrition

Question 33

In terms of nutritional training: Training Low refers? | Why is this done?

Answer 33

low CHO availability in muscle/liver limiting exogenous supply (low CHO intake pre/during/post) Low [CHO] can modify transcription and metabolic processes that causes small changes in protein synthesis, and potentially improve performance)

Question 34

What are some methods of training low? ( Nutritional training)

Answer 34

a. Fasted b. Sleep low c. Low exo carbs d. Low carbs and high fats (keto) e. restric carbo during recovery ( post exercise) f. train twice a day

Question 35

Training twice a day fallows suit with which Nutrional training method and how does it help accomplish this type of NT

Answer 35

Train low. Depletes total amount muscles glycogen and exogenous glucose in the blood Low or no carbs between session and therefor, lower muscle glycogen for the second session. ( TRAIN LOW)

Question 36

Describe fasted training.

Answer 36

Morning training. Low or no liver glycogen and normal muscle glycogen

Question 37

Describe, low exogenous carb

Answer 37

Little or no CHO ingested during prolonged exercise Exaggerated stress response TRAIN LOW

Question 38

Describe, ) Low-CHO / high-FAT (ketogenic) diet

Answer 38

Long-term low CHO stores | TRAIN LOW

Question 39

Why would someone have Restricted CHO during recovery?

Answer 39

Little or no CHO ingested during post-exercise Prolonged stress response TRAIN LOW

Question 40

Describe, Sleep low

Answer 40

Train late pm, and eat CHO-restricted diet before bed This extends the duration of post-exercise restriction of CHO TRAIN LOW

Question 41

What is TRAINING HIGH and what methods are there to accomplish this?

Answer 41

High CHO/ carb loading 1.High [CHO] muscle/liver glycogen Focus on muscle glycogen repletion post-exercise 2.High CHO diet High CHO consumption during training and competition

Question 42

What is training the gut and why is done?

Answer 42

Nutrional strat to improve gut absorption and response to specific exercise Adaptations w/ gastric motility/blood flow Improvements in nutrient-specific gastric emptying Reduction of GI problems experience during exercise

Question 43

HOw is training the gut done?

Answer 43

``` Stomach comfort (increase volume of intake) Gastric emptying (ingestion of fluids/CHO-rich foods) Absorption (ingestion CHO daily/during training) Race nutrition (simulate all race day nutritional strategies) ```

Question 44

Why would one train dehydrated? | How is it accomplished?

Answer 44

1. Familiarizes the body with training in a hypohydration state - -> It may help to improve performance during competition conditions where hypohydration can occur 2. Limited or no fluid intake during training

Question 45

Training adaptations to supplements?

Answer 45

Increase in quality of training Increase of protein synthesis Increase in mitochondrial biogenesis