Foods to Help Kin

Quizlet.

Ergogenic Aids

Substances or techniques enhancing athletic performance.

Nutritional Aids

Supplements like vitamins and protein for performance.

Pharmacological Aids

Drugs like anabolic steroids for performance enhancement.

Physiological Aids

Methods like blood doping to improve performance.

Technological Aids

Innovative materials and equipment enhancing performance.

Dietary Supplements

Products ingested to enhance performance and recovery.

Energy Drinks

Beverages designed to boost energy and performance.

History of Ergogenic Aids

Use dates back to ancient Olympics for performance.

Ben Johnson Incident

1988 Olympic scandal involving anabolic steroids.

Lance Armstrong

Cyclist involved in a major doping scandal.

Direct Muscle Action

Ergogenic aids act directly on muscle function.

Fatigue Counteraction

Aids help reduce fatigue during athletic performance.

Fuel Supply Improvement

Enhances energy availability for muscle contractions.

Cardiovascular Effects

Aids influence heart and circulatory system functions.

Respiratory Center Impact

Aids affect breathing and respiratory efficiency.

Fatigue Perception Delay

Aids help delay the feeling of fatigue.

Central Nervous System

Aids counteract CNS inhibition on muscle contraction.

Doping History

First doping charges in 1860s European swimming.

Stimulants in Sports

Early drugs like cocaine used to enhance performance.

Steroid Development

Nazis developed steroids in the 1930s for testing.

Supplement Risks

High doses of supplements can cause health issues.

Vitamin Toxicity

Fat-soluble vitamins can accumulate and become toxic.

Protein Supplements

Used by athletes to increase muscle mass and strength.

Protein Products

Promote muscle growth, weight loss, and bulk.

Amino Acids

Essential for muscle repair, taken orally or intravenously.

Protein Powders

Used by bodybuilders to enhance muscle mass.

Protein Limit

Upper limit is below 2 g/kg body weight.

Excess Protein

Burned, stored as fat, or excreted, not used for muscle.

Carbohydrate Calories

300 extra calories from carbs benefit bodybuilders more.

Carnitine

Advertised as a fat burner, promotes fat loss.

Lactate Production

Carnitine decreases lactate production during exercise.

VO2max

Carnitine increases maximum oxygen uptake in athletes.

Fatigue Delay

Carnitine helps delay fatigue during physical activity.

Glycogen Sparing

Carnitine spares glycogen for prolonged energy use.

Caffeine

Stimulant found in coffee, tea, and chocolate.

Ergogenic Effects

Caffeine's performance benefits are mixed in studies.

Calcium Transport

Caffeine may affect calcium transport in muscle fibers.

Caffeine Risks

High doses can cause dizziness, insomnia, and dehydration.

Sport Foods

Marketed as performance boosters, widely available.

Sport Drinks

Contain water, sugar, and electrolytes for hydration.

Sport Gels and Bars

Concentrated sugar syrup, sometimes with caffeine added.

Liquid Meal Supplements

High-carb, moderate protein, low-fat nutritional products.

Caffeine Regulation

Health Canada limits caffeine in energy drinks.

Consumption Guidelines

Avoid energy drinks for children and pregnant women.

Hydration Advice

Water is often the best choice for hydration.

Research Findings

Limited evidence on sport supplements' performance impact.

Energy Drink Effects

High sugar can impair absorption and cause cramping.

Energy-yielding nutrients

Nutrients providing energy for physical activity.

High-quality proteins

Essential for muscle maintenance and rebuilding.

Vitamins and minerals

Micronutrients supporting overall health and performance.

Body composition

Ratio of fat to lean mass in the body.

Myokines

Proteins released by muscles influencing body metabolism.

Hydration

Maintaining fluid balance for optimal bodily functions.

Fuel for muscles

Nutrients providing energy during physical exertion.

Optimal recovery

Restoration of body functions post-exercise.

Sports nutrition

Dietary practices enhancing athletic performance.

Caloric needs

Energy requirements changing with activity levels.

Body composition improvement

Enhancing muscle mass while reducing fat.

Concentration enhancement

Nutrition improving focus during athletic performance.

Immune function

Nutrition supporting the body's defense mechanisms.

Injury reduction

Nutrition strategies minimizing risk of sports injuries.

Diet variety

Inclusion of diverse foods for balanced nutrition.

Complex carbohydrates

Nutrient providing sustained energy for athletes.

Protein sources

Foods like chicken and eggs boosting muscle recovery.

Hydration impact

2% dehydration can impair athletic performance.

Food supplements

Products enhancing nutrition for improved performance.

Recovery nutrients

Protein and carbs aiding post-exercise adaptation.

Performance tracking

Monitoring progress to optimize training outcomes.

Nutrient Deficiencies

Health issues caused by lack of essential nutrients.

Exercise Session Nutrition

Energy intake around exercise for optimal performance.

Performance Benefit

Improvement in athletic performance through nutrition.

Food First Approach

Prioritize whole foods over supplements for nutrition.

Micronutrients

Vitamins and minerals essential for health.

Macronutrients

Nutrients providing energy: carbohydrates, proteins, fats.

Creatine

Supplement shown to enhance athletic performance.

Athlete Supplement Usage

64% of athletes reportedly use dietary supplements.

Scientific Evidence Rating

18% of supplements have low scientific support.

Global Supplement Market Value

Estimated at $132.8 billion in 2016.

Protein Role

Essential for growth, repair, and maintenance of tissues.

Protein Intake for Muscle Synthesis

15-25g protein optimal post-exercise for synthesis.

Excess Protein Usage

Unused protein converted to energy in the body.

Daily Protein Recommendations

Equal for endurance and resistance training athletes.

Low Carb Diet Interest

Growing popularity for weight loss and performance.

Short-term Low Carb Effectiveness

Effective for weight loss initially, not long-term.

Diet Individualization

Different diets suit different individuals' needs.

Carbohydrate Role

Primary energy source for physical activity.

Carbohydrate Digestion

Broken down into glucose for energy use.

Glycogen Storage

Stored carbohydrates in muscles and liver for fuel.

Glycogen Limitations

Limited stores require fueling before and after exercise.

Carbohydrate Recommendations for Athletes

Abundant carbs needed to maximize performance.

Glucose Timing

Intake before, during, and after activity for recovery.

Portable Carb Sources

Energy drinks and gels for athletes unable to eat.

Daily Carb Intake Adjustment

Tailored to athlete's needs and training type.

Fibre Recommendations

Adults should consume 30g of fibre daily.

Current Fibre Intake

Average adult intake is around 19g per day.

Fibre Health Benefits

Reduces risk of heart disease and diabetes.

Digestive Health Importance

Fibre aids digestion and increases satiety.

Wholegrains

High-fiber foods improving dietary fiber intake.

Dietary recommendations

Guidelines for nutrient intake by age group.

Mean intake

Average daily consumption of nutrients per age.