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Flashcards in Nutrition important Deck (18)
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1
Q

Normal plasma osmolality

A

<290mosmol/kg

2
Q

Normal urine osmolality

A

<700mosmol/kg

3
Q

Normal urine specific gravity

A

<1.020

4
Q

2 ways in which a rehydration drink can increase drink retention

A

Slow rtate of drink into circ thus influencing AVP response - Milk and carb
Increase drink retention once drink reaches the circulation by influencing AVP response - Sodium

5
Q

Powers 2011 recommendation of antioxidant supp

A

Consult HCO or nutritionist when considering

Recommend not using, particularly with high doses, focus on well-balanced diet with anitoxidant-rich foods

6
Q

Powers 2011 recommendation of Vit D

A

Recommended monitoring serum Vit D and use if deficient
Some evidence it may increase muscle strength and power and reduction of stress fractures in women
Vit D toxic in large quantities - nausea, vomiting, poor appetite, constipation, weakness and weight loss

7
Q

Maughan 2011 evidence on various supplement use

A

Need for quality control over supplements - hazardous substances
Several certification programs now exist
Cost-benefit should be considered
Most evidence weak
Caffeine, creatine and bicarbonate have strong research basis
B-alanine and use of nitrate and arginine growing - less evidence
Nitrate - Increase plasma nitrate consumption, Reduces O2 consumption during submax, ATP cost of muscle force production, inhibits the fall in muscle phosphorylcreatule - improves aerobic exercise endurance
Unknown if toxic in high doses
L-againe - increases plasma nitrate, reduces O2 in submax ex
Small but convincing evidence for nitrite and L-arginine

8
Q

Slater and Phillips 2011 how to optimise strength nutirion

A

In order to know optimisation need more that total energy and macronutrient, distribution over day, before during and after exercise - generally void of investigation

9
Q

Slater and Phillips 2011 carb advice whole day

A

4-7g.kg of carb for male strength athletes

10
Q

Skater and Phillips fat advice

A

Good to reach energy balance

Isoenergetic carb more favourable effect on N balance

11
Q

slater and phil carb during and pre

A

1g.kg before
0.5 during
Especially if longer duration and higher volume

12
Q

How to go about weight loss

A
Maintain high protein to limit loss of strength
	Enough time to achieve weight loss
	Acute strat
		Dehydration
		Low residue, low volume meals
13
Q

Jeuken hypohydration limit

A

Limit to 2-3%

14
Q

Causes of GI probs

A

Endurance particularly
High conc carb drinks/ Hyperosmotic drinks
Fibre, fat and protein intake

15
Q

Causes of hyponat

A

High intake of water and low sodium drinks

Common in slow competetiors

16
Q

Is carb <60mins before bad

A

No

17
Q

Fluid ingestion before endurance

A

Slow drink (5-7ml/kg) at least 4h before

If urine dark drink more about 2h before

18
Q

Fluid recommendations during exercise

A

Limit loss to 2-3% during exercise of 90min of more