Lecture 4 - Supplements

Question 1

are protein fortified foods the same as protein supplements

Answer 1

no

Question 2

what is a supplement

Answer 2

” a food, food component, nutrient, or non-food compound that is purposefully ingested in addition to the habitually consumed diet with the aim of achieving a specific health and/or performance benefit”

Question 3

what is the easiest way to tell the difference between a protein supplement and a protein fortified food

Answer 3

if protein is the first ingredient then it is most likely a protein supplement

Question 4

what website is a great source of information on the reliability of supplements

Answer 4

australian institute of sport

Question 5

what does WADA stand for

Answer 5

world anti doping agency

Question 6

in the world anti doping agency the principle of strict liability is applied in ……

Answer 6

applied in situations where urine / blood samples collected from an athlete have adverse results

Question 7

who takes responsibility to for failing a drug test

Answer 7

the athlete takes full responsibility

Question 8

why is it important to record everything you recommend as a nutritionist

Answer 8

because if an athletes fails a drug test you will be questioned on what you have told them to take, these must fit within the guidelines

Question 9

are NZ supplements contaminated

Answer 9

research has found a couple to be contaminated

Question 10

overseas, research found what % of supplements to be contaminated from non steroid companies

Answer 10

10-20%

Question 11

why would some companies be tempted to contaminate their supplements with steroids

Answer 11

because anabolic steroids increase muscle mass so may lead people to think the supplement is working and they repurchase it

Question 12

what is the food first approach

Answer 12

“where practically possible, nutrient provision should come from whole foods and drinks rather from isolated food components or dietary supplements”

Question 13

what is the triangle of the ideal diet

Answer 13

supplements smallest triangle at the top

sports nutrition in the middle

healthy diet the biggest part at the bottom

Question 14

what are some potential reasons for supplement use

Answer 14

• some nutrients are difficult to obtain from food without excessive intakes
• difficult to determine the exact amounts of some nutrients
• some essential nutrients are only available in foods that athletes won’t eat
• may be required in high dosages

Question 15

creatine is a molecule that is produced in ……

Answer 15

produced in the body from amino acids

Question 16

creatine stores high energy phosphate groups in the form of

Answer 16

phosphocreatine

Question 17

creatine is found in some animal based and is most prevalent in….

Answer 17

meat and fish

Question 18

pathway for ATP resynthesis depends on …

Answer 18

intensity

Question 19

creatine plays a large role in …….. exercise

Answer 19

high intensity

Question 20

how does the phosphocreatine pathway resynthesise

Answer 20

energy released by the breakdown of high energy phosphate bond which can be used to form ATP from ADP and Pi

Question 21

in the hierarchy of evidence, which is the best

Answer 21

systematic reviews

Question 22

what classification system is used by the Australian Institute of Sport

Answer 22

A, B, C, D classification

Question 23

what does A mean in the australian institute of sport

Answer 23

strong evidence

Question 24

what does B mean in the australian institute of sport

Answer 24

emerging evidence, needs more research

Question 25

what does C mean in the australian institute of sport

Answer 25

no supportive evidence

Question 26

what does D mean in the australian institute of sport

Answer 26

banned / high risk

Question 27

what are some potenital benefits to creatine supplementation

Answer 27

- increased muscle mass and strength adaptations during training - enhanced glycogen synthesis - increased anaerobic threshold

Question 28

there is increased protein synthesis with what compared to what in eggs

Answer 28

increased protein synthesis in a whole egg compared to a egg white

Question 29

costs that should be considered to supplementation

Answer 29

- costs / finances - negative effects - displacement of other nutrients - availability - beliefs - past experience - baseline diet

Question 30

what are sports drinks designed to deliver

Answer 30

deliver a balanced amount of carbohydrate and fluid to allow an athlete to simultaneously rehydrate and refuel during and after exercise.

Question 31

what is the composition which provides rapid delivery of fluid and fuel and maximises gastric tolerance and palatability is within the range in sports drinks

Answer 31

4–8% (4–8 g/100 ml) carbohydrate and 23–69 mg/100 mL (10–30 mmol/L) sodium

Question 32

what groups are sports drinks (AIS)

Answer 32

group A

Question 33

what groups are sports gels (AIS)

Answer 33

group A

Question 34

what groups are sports bars (AIS)

Answer 34

group A

Question 35

what group are isolated protein powders (AIS)

Answer 35

group A

Question 36

what is a sports gel

Answer 36

a highly concentrated source of carbohydrate (65–70% or 65–75 g/100 ml) in a form (“honey consistency”) that is easily consumed and quickly digested.

Question 37

potential negative effects of (over) consumption of sports drinks and carbohydrate gels

Answer 37

- Unnecessary expense - Unnecessary energy intake - Dental erosion - Gut discomfort - Interference with opportunities for training adaptation

Question 38

the potential negative effects of consuming protein supplements

Answer 38

- Unnecessary expense - Effect on overall nutrient intake and nutrition goals - Unnecessary and harmful ingredients - Allergy risk

Question 39

what is a sports bar

Answer 39

Sports or energy bars provide a compact and portable source of carbohydrate that can be easily consumed before or during exercise to contribute to carbohydrate intake targets

Question 40

what are the four questions that are asked before considering a supplement product

Answer 40

is it proven to improve energy, health or recovery in your sport is it lacking in sufficient quantities in real food ? is the product allowed in your sport ? is there a tested product ?

Question 41

if you answer no to any of the questions in the supplement decision tree what should you do

Answer 41

save your money

Question 42

what does >45 kcal/kg FFM/d

Answer 42

weight gain

Question 43

what is the optimal energy availability

Answer 43

45 kcal/kg FFM/d

Question 44

what does 30 kcal/kg FFM/d indicate

Answer 44

energy deficiency

Question 45

what does 20 kcal/kg FFM/d indicate

Answer 45

moderate energy deficiency

Question 46

what does 10 kcal/kg FFM/d indicate

Answer 46

severe energy deficiency

Question 47

low energy availability causes increases in what hormone

Answer 47

cortisol

Question 48

low energy availability decreased the pulse frequency of what hormone

Answer 48

luteinising hormone

Question 49

low energy availability causes what to happen to IGF-1 levels

Answer 49

decrease

Question 50

why does the recovery of menstrual status from RED's take a long time

Answer 50

because it involves the increase of reproductive hormones

Question 51

what days is oestrogen high and what phase is this

Answer 51

late follicular phase leading up to ovulation around days 10-12 ish

Question 52

what phase is there an increase in progesterone

Answer 52

mid luteal phase

Question 53

when is there an increase in luteinising hormone

Answer 53

the start of the ovulatory phase

Question 54

what % of elite female athletes are eumenorrheic

Answer 54

67-91%

Question 55

High intensity exercise can result in a what fold increase in the rate of ATP production compared to that at rest (Newsholme et al., 1983)

Answer 55

1,000 fold

Question 56

how many supplements were found to be contaminated in NZ

Answer 56

6

Question 57

overseas, research found what % of supplements to be contaminated from steroid companies

Answer 57

21% contaminated

Question 58

what is the risk of contamination in non tested sports supplements according to informed sport

Answer 58

1 in 4

Question 59

Cox et al, 2002 used 12 elite female players having 5g a day 4 times a day for 6 days of creatine (what were the changes to sprint test, agility racing test, agility kick drill test)

Answer 59

sprint test = increase agility racing test = increase agility kick drill test = no change