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Sports Nutrition Flashcards

(57 cards)

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1
Q

What is Energy

A

Produced by the splitting of a chemical bond called ATP

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2
Q

4 components of energy in food & Drink

A
  • Carbohydrates
  • Proteins
  • Fats
  • Alcohol
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3
Q

What is a calorie

A

The amount of heat required to increase the temperature of 1 gram of water by 1 degree centigrade

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4
Q

What is a Joule

A

The work required to exert a force on one newton for a distance of one meter

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5
Q

What is metabolism

A

The sum of all chemical processes that occur in the body

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6
Q

What is Anabolism

A

The formation of larger molecules - build up

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7
Q

What is catabolism

A

The breakdown of larger molecules into smaller ones - breakdown

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8
Q

What is a metabolite

A

Anything made by the body

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9
Q

What is metabolic rate

A

The body’s rate of energy expenditure

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10
Q

What is basal metabolic rate

A

The number of calories expended to maintain essential process like breathing

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11
Q

What is resting metabolic rate

A

The number of calories burned over 24 hours while lying down but not sleeping

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12
Q

Where is majority of glycogen stored

A

In the muscle

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13
Q

What are the main sources of ATP

A

Carbs and fat

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14
Q

What are the 3 main energy systems

A
  1. ATP-PC system
  2. Anaerobic glycolytic or lactic acid system
  3. Aerobic system
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15
Q

ATP-PC System, length of time

A
  • Quick source of energy, but limited

- Generates energy for maximal bursts of 6 seconds

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16
Q

Anaerobic Glycolytic System, useful for

A
  • High-intensity training
  • contributes 60% of energy output after 30 seconds
  • drops to 35% after 2 minutes
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17
Q

Aerobic System

A
  • Does not produce ATP as quickly as other two systems, but can generate larger amounts of energy
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18
Q

2 Types of muscle fibers

A
  • Fast twitch (ATP-PC and anaerobic)

- Slow twitch (aerobic system)

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19
Q

How does body determine whether to use fat or carbs for energy?

A
  • Intensity
  • Duration
  • Fitness level
  • Pre-exercise diet
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20
Q

What is fatigue

A

An inability to sustain a given power output or speed

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21
Q

Optimum carbohydrate intake

A

Take resting metabolic rate and multiply by 60% then divide by 4

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22
Q

What is glycemic index

A

Ranking of foods from 0 to 100 based on their immediate effect on blood sugar levels, a measure of the speed at which you digest food and convert it to glucose.

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23
Q

Factors that influence the GI of a food

Study These Flashcards
A
  • Size of food particle
  • biochemical makeup of the carb
  • degree of cooking
  • presence of fat, sugar, protein & fiber
24
Q

What is the biggest drawback of the glycemic index

Study These Flashcards
A
  • Portion size is not considered
25
How to achieve a small or moderate GI load
- Eat little and often - Avoid overloading on carbs - stick to balanced combinations of carbs, proteins & healthy fats - Eat higher GI foods in small amounts or combined with protein or healthy fat
26
Health benefits of a low GI diet
- Lowers chronic diseases - Good cholesterol levels - Weight loss - Improves appetite control & satiety - Increases resting metabolic rate - Reduce risk or manage metabolic syndrome
27
When is the best time to eat before exercise
- 2 to 4 hours before training
28
When is it good to fuel during exercise
- If planning to exercise for 1 hour or more | - Consume carbs within the first 30 min of workout
29
Length of time to refuel after exercise depends on what 4 factors?
1. How depleted glycogen stores are after exercise 2. Extent of muscle damage 3. Amount & timing of carbs you eat 4. Training experience & fitness level
30
When is the best time to refuel after exercise
- As soon as possible, within the first 2 hours
31
What are 2 reasons why glycogen replenishment is faster during the post-exercise period?
1. Eating carbs stimulates insulin release, which increases the amount of glucose taken up by your muscle cells 2. Post-exercise the muscle cell membranes are more permeable for glucose so they can take more glucose than normal
32
Ways to reduce chance of depressed immunity during high intensity exercise
- Match calorie intake & expenditure - Increase nutrient dense foods rich in immune boosting vitamins & minerals - Avoid low carb diets - Balance blood glucose levels during exercise - Drink plenty of fluids - Antioxidants, glutamine supplements & echinacea
33
What is bioavailability
- The usefulness of the protein food or supplement | - Measured by its biological value
34
What is a positive nitrogen balance
- When you retain more protein than is excreted or used as fuel - Must be in this state for protein to stimulate muscle growth
35
What percentage of calorie intake should be carbs
- 60% to maintain optimal glycogen stores
36
Who benefits from supplements?
- Erratic eating habits - Eats less than 1500 kcal - Pregnant - SAD diet - Vegan - Anemic - Food allergies - Heavy smoker/drinker - Ill or sick
37
Regular, intense exercise increases ones needs for what vitamins & minerals?
- Vitamin E - Vitamin C - B Vitamins - Vitamin A - Calcium & magnesium - Iron
38
What are antioxidants?
- Enzymes and nutrients that disarm or neutralize free radicals
39
Best way to take creatine?
- Best taken in cycles of 3-5 months with a month break
40
How much energy is lost through sweat?
- For every litre of sweat that evaporates, will lose around 600 kcal of heat energy
41
How much water should be consumed between workouts?
- 1 litre for every 1000 kcal of food you consume
42
What are the limitations of the body mass index?
1. Overestimate - muscle weighs more than fat & can give body builders or athletes a high BMI 2. Underestimate - people who have little muscle can fall in the lower BMI
43
What is recommended intake of fat?
- Between 15-30 % of total calories
44
How do Omega 3's help performance?
- Enhanced aerobic metabolism - Improved release of growth hormone in response to sleep & exercise, improving recovery & promoting anabolic environment
45
What are the negative effects of yo-yo dieting?
- Increased risk of heart disease - Secondary diabetes - Gallbladder disease - Premature death - Creates nutritional deficiencies - Can damage the heart muscle - Create insulin resistance - Headaches/constipation/ketosis
46
What is the "counter regulation" phenomenom?
Having lost the inbuilt regulation system of non-dieters, dieters were unable to detect satiety & thus compensate for the calorie pre-load
47
Most common issues related to female athletes (Female athlete triad)
1. Disordered eating 2. Amenorrhea (no period) 3. Bone loss
48
Warning signs of disordered eating
- Intense fear of gaining weight - Preoccupied with food, weight and body shape - Distorted body image - Restricting calories to less than 1200/day - Exercise excessively - Chaotic eating pattern and lifestyle
49
Large link to eating disorder
Zinc deficiency - studies show more than half suffering from anorexia were severely deficient in zinc
50
Health effects of eating disorders
- Menstrual and fertility problems - bone thinning - premature osteoporosis - GI problems - Depression - Low blood pressure
51
What type of anemia would benefit from iron supplements
- Iron deficiency anemia | - SPorts anemia does NOT benefit
52
What is latent iron deficiency
- Low ferritin yet normal hemoglobin
53
Factors that affect fertility for female athletes
- Low body fat associated with drop in estrogen production | - Physical and psychological demands
54
Average weight gain for healthy pregnancy
12.5 kg
55
Healthy ways to tackle weight in young athletes
- Build self esteem - Don't say diet - Set a good example - don't use food as a reward - don't ban any foods - provide healthy snacks - Limit time spent watching television
56
Preparation for endurance events (more than 90 min)
- May benefit from carb loading - Consume moderate carbs for the first 3 days - Followed by high carb intake for the final 3 days
57
Diet breakdown, should consist of
- 60% carbs - 1.2-1.8 g/kg body weight of protein - 15-30% fat

Sports Nutrition (1 decks)

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