Sports Nutrition Exam 3

Android obesity

usually seen in men, fat stores in waist, less healthy long term

Gynoid obesity

usually seen in women, fat stored at hips, more healthy long term

Fat mass

(FM) amount of essential and nonessential fat on a persons's body

FFM

fat free mass, everything in the body except fat, including bones, skeletal muscle, organs, water

%BF

percent body fat, the percent out of 100 of a person's body that is fat mass (essential and non-essential)

Equation for calculating FFM

body mass - fat mass

Equation for calculating FM

percent body fat x body mass

Essential fat

required for normal physiological function3-5% for males8-12% in females

Why is essential fat different between males and females?

males have more muscle, less fat with bone/storage fat being similar

Nonessential fat

excess body fat that gets stored two main types: visceral and subcutaneous

Visceral fat

surrounds vital organs, likes to stay, more dangerous

Subcutaneous fat

fat below the skin, less dangerous

BMI underweight

less than 18.5

BMI normal weight

18.5-24.9

BMI overweight

25-29.9

BMI Grade 1 Obesity

30-34.9

BMI Grade II Obesity

35-39.9

BMI Grade III Obesity

more than 40

BMI pros

can give very general estimate of health of a person, more accurate in general population than is seen in athletes

BMI cons

does not take muscle/fat ratio into account, same height and weight into account, measuring BMI in athletes is very misleading

2 compartment model examples

bodpod, bioelectrical impedance, skin folds

2 compartment model separates into

fat and fat free mass

3 compartment model separates into

fat, lean mass, bone

3 compartment model examples

DEXA scan

4 compartment model separates into

fat, protein, water, bone

4 compartment model example

MRI

Hydrostatic weighing instructions

go underwater, release all breath, calculate density and compare to above water, calculations done by computer

Hydrostatic weighing pros

was gold standard for finding fat mass, pretty valid

Hydrostatic weighing con

not fun to do, expensive, can be difficult to do properly

Skinfolds instructions

pinch subcutaneous fat from muscle, measure, record and calculate, 3 site for estimation, 7 site more accurate

Skinfolds pros

cheap, relatively easy

Skinfolds cons

difficult to get good enough for the measurement to be reliable, uncomfortable and invasive, hard to get on low or high weights

BIA instructions

hold onto apparatus, run test, it reads result, equation may require age and sex

BIA pros

easy, painless test

BIA cons

fooled by water weight, many units only measure the top or bottom of a person, not super valid (only full body units are valid)

Air displacement plethysmography (ADP) aka Bodpod instructions

go in for 50 seconds, machine calibrates volume and pressure changes

Bodpod pros

valid, easy/quick test for particiant

Bodpod cons

very expensive, after each patient needs 10 minute recalibrated

DXA (Dual Energy X-ray Absorptiometry) instructions

lie very still for about a minute, let it calculate result

DXA (Dual Energy X-ray Absorptiometry) Pros

very accurate, current gold standard, gives data in form of diagram, segmental breakdown of fat, T/Z scores of you against other's data

DXA (Dual Energy X-ray Absorptiometry) cons

very expensive

What effect does exercise have on appetite?

Appetite is only suppressed when activity is longer than 60 minutes

What effect does resistance training have on BMR?

increases muscle, more muscle = higher metabolic rate

What effect does aerobic training have on BMR?

doesn't increase muscle volume at same rate as resistance training, increases total number of calories burned in one day

What is EPOC?

excess post oxygen consumption, higher with resistance training, HIIT

Resistance training and HIIT effect on calories burned

less calories burned while active, more calories burned in the following 24-48 hours

BMR definition

Amount of calories needed to support life sustaining activity and that's it

How to find BMR

VO2MAX equipment can be used, but have subject take test at restEquations can be used to estimate it

Most accurate BMR equations for men

Tinsley, Friere

Most accurate BMR equations for women

De Lorenzo, Watson

Problem with BMR equations

most significantly underestimate calories needed at baseline

How is target body weight calculated?

Current FFM / (1-desired % body fat)

Recommended rate of weight loss

.7-1.0%

Gaining weight: how much kcal needed to support gaining 1 lb of muscle?

~2300-2800kcal

Gaining weight: how much surplus needed daily for men

+400-500kcal

Gaining weight: how much surplus needed daily for women

+300-400kcal

Losing weight keys

-higher protein to protect against loss of muscle mass-resistance training better than aerobic training-reduction of 500kcal/day via diet AND/OR exercise

How to preserve MPS while in caloric defict?

Consume high protein, be in energy deficit, resistance train regularly

Gain lean mass recommendations

-caloric surplus +250-500kcal/day- protein: 1.6-2.2g/kg /day OR 1.1-1.4g/lb FFM-carbs should be focus of remaining calories, keep fat to 1.0g/kg/day

Lose fat mass recommendations

\-Caloric deficit: 250-500kcal/day- Protein: 1.6-2.2g/kg or 1.1-1.4 g/lb FFM- Carbs reduced to 3.5g/kg, fat reduced to .7-/8g/kg

Anorexia types

restricting and binging/purging

Anorexia essential features

loss of BW, maintenance of low BW, intense fear of weight gain, severe body dissatisfaction, body image disortion

Anorexia Warning Signs

-dramatic weight loss-preoccupation with food, calories, or weight-wearing baggy clothes-relentless, excessive exercise-mood swings, avoid food related social activities-denial about hunger

Bulimia types

purging: vomiting, laxative use, diureticsNon-purging: fasting, over-exercising

Bulimia essential features

episodes of binging followed by purging occuring 1/week for at least 3 weekssense of lack of control during binging/purgingsevere body dissatisfactioninfluence of bod image on self-evaluation

Bulimia warning signs

Evidence of binge eating, including disappearance of large amount of food in short periods of timeEvidence of purging behaviors: frequent trips to the bathroom after meals, signs/smells of vomiting, presence of wrappers or packages of laxative or diureticsExcessive, rigid, exercise regimentUnusual swelling of cheeks or jaw areasCalluses on back of hand and knuckles from self induced vomitingDiscoloration or staining of teethCreation of lifestyle schedules or rituals to make time for binge and purge sessions

What is binge eating disorder?

Recurring episodes of eating significant amount of food in a short period, even when not hungry, episodes marked by feelings lack of control, may have feeling of guilt, embarrassment or disgust, occurs on average \>1x/week over 3 months

What is EDNOS?

when a person meets some but not all criteria for AN and BN, cycles and obsession of restricting food, weight, calorie control, restricting meals,

What is orthorexia?

Obsession with eating healthy food and avoiding unhealthy food, not clinical ED but can easily develop into it

What is LEA?

Low energy availability, when a person does not eat enough and the body goes into low power mode, stops functions that are important to life.

RED-S

Relative Energy Deficiency in Sport

RED-S effects

ImmunologicalGastrointestinalCardiovascularPsychologicalGrowth and developmentHematologicalMetabolicEndocrineBone healthMenstrual function

Supplement/ergogenic aids definition

Pill, capsule, tablet, liquid, other form of food intended to supplement a whole food diet by providing any combination of the following: vitamins, mineral, amino acids, herbs, botanicals

Ergogenic aid:

anything that enhances a person's ability to do work

Nutritional aids

supplement, food product, dietary manipulation

Nutritional aids

CHO loading, CP, AA, vitamins, sports gels/drinks

Physiological aids

practice or substance that enhances the body's functions

Physiological aids examples

bicarbonate buffering, blood doping, warm ups , training protocols

Psychological aids

practice that changes mental state

Psychological aids examples

imagery, visualization, pep talks, relaxation techniques

Biomechanical aids

external product that helps to support body

Biomechanical aids examples

weight belts, knee wraps

Pharmacological aids

a substance classified as a drug or hormonal agent

Pharmacological aid example

HGH, EPO, steroids, caffeine, beta blockers

How do supplements differ from drugs?

supplements are not tested for product safety, and are not regulated by the FDA, while drugs are

Supplement regulations:

safety studies are not required, product with new ingredients are sent to FDA, supplements that do no have new ingredients can be sold, supplements cannot make claims about curing disease

Types of product claims that can be made:

Structure/function, health, nutrition content

Structure/function claim example

A source of calcium which helps build strong bones and teeth

Health claim example

a healthy diet rich in a variety of vegetables and fruit may help reduce the risk of some types of cancer

Nutrition content claim

excellent source of calcium

What agency regulates the advertising of supplements?

FTC (federal trade commission)

What questions should you ask to evaluate a supplement?

Does the product have a nutrition fact or supplement facts label?Does this product have quality assurances by a third party organization?Does this product have a proprietary blend?

What other standards should a supplement meet depending on the athelete?

NCAA permissibility, effectiveness of the ingredients, product cost, athletes complete diet

Caffeine Mechanism of Action

crosses blood/brain barrier to stimulate the brain, binds to adenosine receptors, which prevent adenosine from binding to them, increases wakefulness

Caffeine: Ergogenic benefit

muscular endurance, movement velocity, muscle strength, concentration, cognitive function

Caffeine: recommended use

beginners: 1.5-3mg/kg BWExperienced: 3-6mg/kg BWMax dose: 9mg/kg BW

Caffeine Side Effects

at 9mg/kg BW may experience:insomnia, headache, nervousness, GI distress

Creatine MOA

creatine phosphate broken down into creatine & phosphate which is then rebonded to ADP to make ATP, helps to increase energy

Creatine Ergogenic Benefit

Acute: power production, sprint performance, work performedChronic: increased lean mass gains, improved strength, improves power

Creatine recommended use:

loading phase: ~20g/d for 5 daysMaintenance: 5g/dCycling not necessary