Nutrition And Sports Exam 1

Front 1

4 Parts to the Dietary Guidelines for Americans

Back 1

1. EAR - Estimated Average Requirement.
2. RDA - Recommended Dietary Intake.
3. AI - Adequate Intake.
4. UL - Tolerable Upper Limit.

Front 2

Discuss Dietary Guidelines regarding Adequate Nutrients within Calorie needs

Back 2

Must consume a variety of nutrient dense food and beverages within the basic food groups.
Limited:
Saturated Fats
Trans Fat
Cholesterol
Added Sugars
Salt
Alcohol

Front 3

Dietary Guidelines for Physical Activity

Back 3

30+ min of moderate/vigorous exercise daily.

Front 4

Discuss Dietary Guidelines for Physical Activity
-Weight Management-

Back 4

60 min of moderate/vigorous exercise daily.

- Maintain a body weight in a healthy range.

- Balance calories from food and beverages with calorie expenditure.

Front 5

Discuss Dietary Guidelines for Physical Activity
-Weight Loss-

Back 5

60-90 min of moderate/vigorous exercise daily.

Front 6

Food groups to encourage

Back 6

3-4 servings of fruits and vegetables with a variety of each.

3+ whole grain products.

3 cups of low/fat free milk

Front 7

Fats, ?% calories from saturated fats, ?% calories from total fat intake

Back 7

Aim for less than 10% of calories from saturated fats (little trans fat as possible)

Total fat intake = 20-35%

Go for lean protein.

Front 8

Sodium and Potassium

Back 8

2300mg Sodium daily

Aim to prepare foods with low salt.

Front 9

Carbohydrates

Back 9

Fiber rich fruits and vegetables and whole grains.

Prepare foods with low added sugars and/or sweeteners.

Front 10

Alcohol

Back 10

1 drink per day = women

2 drinks per day = men

Front 11

Define: Scientific Method

Back 11

Procedure for testing the validity of possible explanations for a hypothesis related to nutrient needs.

Front 12

Scientific Method Procedure
(5-6 steps)

Back 12

1. Observation/Question
2. Hypothesis/Prediction
3. Experiment
4. Results/Interpretations
5. Hypothesis (Supported or Unsupported)
Supported => Theory
Unsupported => New Observations/Questions

Front 13

Uses of the Scientific Method

Back 13

- Approach to nutrition research
- Lab animal and human studies

Front 14

4 Components to Scientific Method Research

Back 14

1. Controls
2. Replication
3. Randomization
4. Blinding

Front 15

3 Types of Studies

Back 15

1. Case Studies
2. Epidemiological Studies
3. Clinical Studies

Front 16

Define: Case Studies

Back 16

- Observations about individuals
- Usually weak findings

Front 17

Define: Epidemiological Studies

Back 17

- Observations of quantities and types of foods eaten by groups of people within their health status.

- Shows correlations between variables and outcomes.

Front 18

Define: Clinical Studies

Back 18

- Establish cause-effect relationship
- Placebo-controlled
- Experimental and control groups
- Randomized
- Double-blind

Front 19

3 Types of Energy Systems

Back 19

1. Phosphogen (Immediate)
2. Anaerobic glycolysis (Lactic acid)
3. Aerobic (Oxidative)

*Systems usually work together!*

- Systems contribute differently depending upon exercise INTENSITY and DURATION.

Front 20

Define and Describe: Phosphogen Energy System

Back 20

- #1 system for power events.

- ATP-PCr (Phosphagen) System

- Energy is stored in High Phosphate Bonds
- No oxygen is involved.
- ATP-PCr stored in very small amounts.
- Enough for ~ 5-10 seconds of work.
- Use Dependent on Sport.
- Most common system used in most sports.

Front 21

Define and Describe: Anaerobic Energy System

Back 21

- Fast Glycolysis or Lactic Acid System.
- Utilizes glucose.
- Supplies ATP rapidly.
- Costly metabolically because only 2 ATP gained per molecule of glucose.
- Does not require Oxygen.
- Utilized for up to ~2 minutes.

Front 22

Chemistry of the ATP conversion in the Phosphogen Energy System

Back 22

ATP ---> ADP + Pi
(Myosin ATPase)

ADP + Creatine Phosphate --> ATP + Creatine
(Creatine Kinase)

Regulated via ADP concentrations

2ADP --> ATP + AMP
(Myokinase)

Front 23

Role of Lactate in Anaerobic Energy System

Back 23

- Can be used for energy (Cori Cycle).
- H+ Concentration Limit force production & energy availability.
- Improved through training.

Front 24

Define and Describe: Aerobic Energy System

Back 24

- Slow Glycolysis and Beta-Oxidation.
- Requires oxygen.
- Used when exercise exceeds 2 minutes.
- Produces Large amounts of ATP
Fuels utilized are CHO, FAT and Protein.
- Occurs in mitochondria: the power house of the muscle cell.
- Krebs Cycle and ETC.

Front 25

Which Energy System is used when
Exercise is:
1. Under 2 minutes
2. Above 2 minutes

Back 25

1. Anaerobic
2. Aerobic

Front 26

Where does the Aerobic Energy System occur and what cycles does it entail?

Back 26

In the Mitochondrial inner membrane, the powerhouse of the muscle cell.

Entails the Krebs cycle and the Electrol Transport Chain.

Front 27

What does the Aerobic Energy System produce?

Back 27

Large amounts of ATP fuels from Carbohydrates, Fat and Protein.

Front 28

What Influences the use of the energy systems?

Back 28

The intensity and duration of exercise.

Front 29

What adaptations occur with training?

Back 29

H+ Concentration Limit force production & energy availability.

Training Elicits

Phosphogen Energy system
 Creatine Kinase
Phospho-creatine stores

Anaerobic System
Increase oxidative machinery
Aerobic System
Increase # of Mitochondria
Improved Cardiovascular System
 SV
 Cardiac Efficiency

Front 30

Adaptations Occuring from exercise with phosphogen energy system

Back 30

Creatine Kinase
Phospho-creatine stores

Front 31

Adaptations from exercise and the Aerobic Energy System

Back 31

Increase oxidative machinery

Front 32

Adaptations from exercise and the Anaerobic Energy System

Back 32

- Increase # of Mitochondria
- Improved Cardiovascular System
 SV
 Cardiac Efficiency

Front 33

List the Components of Energy Expenditure

Back 33

1. BMR
2. TEF
3. Activity

Front 34

What are Carbohydrate recommendations for:
a. Daily
b. During exercise
c. Post exercise

Back 34

a.
b. 6-8g/kg bw
c. 5g/kg bw

Front 35

BMR: (Basal) Resting metabolic rate

Back 35

Energy required to maintain nonactive state.

Front 36

TEF: Thermic Effect of Food

Back 36

Digestion, absorption, transport, metabolism, and storage of food.

Front 37

Activity: Thermic Effect of Activity

Back 37

Energy cost of daily activities.

Front 38

Define: Gluconeogenesis

Back 38

- Formation of new glucose from other substrate (lactate, pyruvate, alanine, glycerol) in the liver.

- In the liver, some amino acids are converted to their keto acids which can enter gluco-neogenesis.

- Pyruvic acid is then converted back to glucose-6-PO4.

- Liver contains glucose phosphorylase which converts glucose-6-PO4 to glucose and release into the blood.

Front 39

Define: Glycogenolysis

Back 39

- Breakdown of Glycogen to Glucose (liver) or Pyruvic acid (muscles).

Front 40

Define: Glycolysis

Back 40

- Breakdown of Glucose to Pyruvic acid

Front 41

Define: Glycogenesis

Back 41

- Formation of Glycogen

Front 42

After an overnight fast, blood glucose is maintained by 1. and 2. in the 3.

Back 42

1. Glycogenolysis and 2. Gluconeogenesis in the 3. Liver.

Front 43

What is the Glycemic Index?

Back 43

- Extent blood glucose is raised and normalized after eating specific foods.
- High and Low Glycemic Response.

Front 44

What are examples of foods from each category of the Glycemic Index

Back 44

High GI (>85)- white bread, baked potato
Medium GI (60-85)- pasta, oatmeal
Low GI (60>) - soybeans, peanuts

Dependent:
Fat, protein, and fiber content
Plant variety, food processing, cooking method, combinations within mixed diet.

Front 45

Low Glycemic Response

Back 45

- Slow absorption.
- Modest rise in blood glucose.
- Insulin returns blood glucose to normal.

Examples: Soybeans, Peanuts.

Front 46

High Glycemic Response

Back 46

- Fast absorption.
- Surge in blood glucose.
- High insulin response lowers blood glucose.

Examples: White bread, Baked Potato.

Front 47

How do you classify foods for the Glycemic Index?

Back 47

Classification of foods based on rise and fall of blood glucose.

Front 48

What types of activity warrant supplemental carbohydrate during exercise?

Back 48

High Intensity, Distance activity.

Front 49

What is the optimal time and type of carbohydrates for post-exercise refueling?

Back 49

Time: 30-60 min after workout
Type of Carbohydrate: Complex combination of Glucose, Sucrose and Maltodextrin.

(A combination of Carbohydrates and Proteins are good for replenishing muscle glycogen storage)

Front 50

What is Glycogen?

Back 50

- One form in which body fuel is stored.
- Complex carbohydrate that is derived from glucose that comes from excess sugar.
- Our bodies store glycogen in a 1:3 ratio with water.

- Carbohydrates are stored as muscle and liver glycogen (long chains of glucose) and blood glucose.

Front 51

Where is Glycogen stored?

Back 51

- Stored primarily in the liver and broken down into glucose when needed by the body.

- The muscles contain a comparatively small amount of glycogen. This glycogen is used for quick muscle energy during physical exertion.

- A small amount of glycogen can also be found stored in the brain and in the kidneys.

Front 52

How is Glycogen used for exercise?

Back 52

- Glycogen forms an energy reserve that can be quickly mobilized to meet a sudden need for GLUCOSE when needed by the body for physical activity.

Front 53

What are the enzymes essential to Glycogen storage and release?

Back 53

Enzymes of glycogen synthesis = muscle glycogen synthase and liver glycogen synthase.

Storage:
Glycogen Phosphorylase

Release:
The hormones glucagon and epinephrine both are produced in response to low blood sugar.

Front 54

What are the characteristics that make a good sports drink?

Back 54

- 6-8% carbohydrate solution
– Contain 60-80g CHO/L.
– Maximize gastric emptying.
– Higher carbohydrate loads (like in fruit juices) has been shown to cause exercise related transient abdominal pain.

Front 55

Describe the CHO loading protocols and who would benefit from them.

Back 55

- Beneficial for sports/activites >90 minutes.
– Repeated high intensity bouts.
– Endurance Exercise.

• Prior
– Pre-competition meal 2-6hrs (approx 200g CHO)
• During
– 30-60g/hour of exercise
– 0.7-1g/kg body weight/hour
• Post
- Consume CHO within 30 minutes
- 1.2-1.5 g/kg of BW
- High Glycemic Carbohydrates

Front 56

What are Omega-3 Fatty Acids?

Back 56

- Polyunsaturated.
- The 3 most nutritionally important omega 3 fatty acids are alpha-linolenic acid, eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA).
- Cell membranes are made up of fat, the integrity and fluidity of our cell membranes is determined in large part by the type of fat we eat. (Remember that saturated fats are solid at room temperature, while omega 3 fats are liquid at room temperature.)

Front 57

How could Omega-3 Fatty Acids help with exercise performance?

Back 57

- Promotes heart health by lowering cholesterol levels and high blood pressure.
- Reduce blood clotting in the arteries and protect from hardening of the arteries.
- Reduce inflammation and stiff joints in those with arthritis.
- Improve symptoms of depression. - Improve blood sugar levels in those with diabetes.
- Reduce the risk of developing certain diseases like cancer and Alzheimer's.

Front 58

Benefits of Carbohydrate loading

Back 58

– Endurance and ultraendurance athletes.
– Events exceeding 90 minutes.
– Muscle definition for body builders.

Front 59

Are MCT’s effective for improving performance? Why or why not?

Back 59

- Yes because they are rapidly absorbed and burned for energy.
- Maintains and enhances muscle mass.
- Promotes fat burning.
- Helps spare the use of muscle glycogen.
- Onset of fatigue is delayed.
Increases metabolic rate.

Front 60

How are fats stored?

Back 60

- These fat molecules are formed as the concentrations of fatty acids (adipose tissue) in the blood rises, such as after a big meal. An increase in concentrations within the blood triggers lipase enzymes located in fat tissue, to grab the fatty acids and convert them into a fat molecule (triacylglycerols) for storage.

- Adipose tissue is mainly located just under the skin, although adipose deposits are also found between the muscles, in the abdomen, and around the heart and other organs.

- The location of fat deposits is largely determined by genetic inheritance.

Front 61

How do fat loading diets affect exercise metabolism and performance?

Back 61

- Naturally boost anabolic hormone levels, resulting in increased muscle mass and reduced body fat.

- Increasing the consumption of fat to fill fat stores within muscle cells.

- Utilize an alternative, more concentrated, fuel source to save carbohydrate stores and/or to slow down the rate of carbohydrate use during exercise.
- If you can use fat-derived energy, the theory goes, you will save carbohydrate.

- It is theorized that a high-fat diet will increase the rate of fat utilization and thus improve endurance performance.

Front 62

Absorption of Fats

Back 62

Triacylglycerol, whether in the form of chylomicrons (microscopic lipid particles) or other lipoproteins , is not taken up directly by any tissue, but must be hydrolyzed outside the cell to fatty acids and glycerol, which can then enter the cell.

Fatty acids come from the diet , adipocytes (fat cells), carbohydrate, and some amino acids. After digestion, most of the fats are carried in the blood as chylomicrons. The main pathways of lipid metabolism are lipolysis, betaoxidation, ketosis , and lipogenesis.

Lipolysis (fat breakdown) and beta-oxidation occurs in the mitochondria. It is a cyclical process in which two carbons are removed from the fatty acid per cycle in the form of acetyl CoA, which proceeds through the Krebs cycle to produce ATP, CO 2 , and water.

Ketosis occurs when the rate of formation of ketones by the liver is greater than the ability of tissues to oxidize them. It occurs during prolonged starvation and when large amounts of fat are eaten in the absence of carbohydrate.

Front 63

Absorption of Carbohydrates

Back 63

The monosaccharides— glucose , galactose, and fructose—obtained from the digestion of food are transported from the intestinal mucosa via the portal vein to the liver. They may be utilized directly for energy by all tissues; temporarily stored as glycogen in the liver or in muscle; or converted to fat , amino acids , and other biological compounds.

Insulin controls the uptake and metabolism of glucose in these cells and plays a major role in regulating the blood glucose concentration. The reactions of carbohydrate metabolism cannot take place without the presence of the B vitamins, which function as coenzymes.

Only a few cells, such as liver and kidney cells, can produce their own glucose from amino acids, and only liver and muscle cells store glucose in the form of glycogen. Other body cells must obtain glucose from the bloodstream.