Exam two sports nutrition

Water soluble vitamins

B vitamins, choline, and vitamin C

Characteristics of water soluble vitamins

Dissolves in water, Easily transported in blood, excess is excreted through urine, low toxicity potential

Fat soluble vitamins

A, D, E, K

Characteristics of Fat soluble vitamins

Does not dissolve in water

requires dietary fat for blood transport

excess can be stored in fat tissues of the body

higher toxicity potential

Thiamin (b1)

Functions: Energy production, Nervous system

RDA/AI: Men: 1.2mg, Women: 1.1mg, or 0.5mg/1000kcal expended

Signs of thiamin deficiency

Headaches

Confusion

Muscle pain/ weakness

Fatigue

Beriberi in severe cases

rare for toxic buildup

UL not established

Riboflavin

B2

Functions: Electron transport

RDA/AI men: 1.3mg; women 1.1mg

Signs of riboflavin deficiency

red, cracked lips

sore throat

inflamed tongue

Niacin

B3

Functions: electron transport

RDA: Men:16mg, Women 14mg

Signs of niacin deficiency

Skin rashes

mental confusion

muscle weakness

fatigue

pellagra (severe cases)

What is choline?

used for muscle activation

structural integrity of cell membranes

Retinoid functions

Vision, cell differentiation, immune function

RDA: Men=900ug, Women=700ug

What are phytochemical?

substances from plants

approx. 50 are consumed in a typical american diet

common in fruits, vegetables and grains

What could help increase phytochemical intake?

Serving hot/cold green tea with meals

keep grapes for snacks

tomato sauces

using garlic in meals

eat more fruits and vegetables

Define minerals

inorganic molecules

essential for survival

no caloric value

not degraded by cooking or digestion

What classifies a mineral?

Needed in amounts over 100mg

ex. sodium, potassium, calcium

What is calcium used for?

blood clotting

muscle contraction

nerve transmission

bone formation

What are the main functions of phosphorus?

bone and tooth formation

cell membrane formation

enzyme activity

What is the main usage for magnesium

Bone formation

Blood clotting

Regulation of blood pressure

Enzyme activity

What are the functions of sodium?

Major electrolytes

Nerve impulse transmission

muscle contraction

regulation of blood pressure

Why are athletes at an increased risk for iron deficiencies?

Low dietary intake

being vegan

loss through sweat

increased demand for hemoglobin and myoglobin

What is the most essential nutrient?

water

How much water constitutes of body weight?

55-60%

What are the two types of body water?

Intracellular (inside cells)

Extracellular (outside cells)

What are the functions of water?

Provides cell structure

Serves as a reactive medium

provides cooling

assists in pH balancing

major constituent of blood volume

What percentage of water comes from ingested foods?

less than 20%

What percentage of water comes from ingested fluids?

approximately 80%

How much water is lost from the lungs?

250 to 400mL

How much water is lost from the kidneys?

500-1000mL

Water intake < Water loss

Hypohydration

Water intake = Water loss

Balance

Water intake > Water loss

Hyperhydration

What is dehydration?

the process of losing body water

Signs and symptoms for heat exhaustion

profuse sweating, clammy, cold, hypotension, faintness, rapid pulse

Signs and symptoms for heat stroke

lack of sweat, dry, hot skin, mental confusion, muscle incoordination

What are the effects of hyperhydration?

Hyponatremia (water intoxication)

Usually not a problem

How many cups of water should you have per pound lost?

2-3 cups

Pre-exercise Hydration. How much should you have 24, 4, and 2 hours prior?

24: meet predetermined needs

4: slowly drink 400-600mL (2-3) cups

2: If urine is not produced or is dark than 3 to 5mL

What drinks are recommended before exercise?

Water

Juice

Milk

Sports drinks

No carbonation

What drinks are recommended during exercise?

200 to 300mL

Water

Sports drinks (6-8% carbohydrate mix)

please no fruit juice

What drinks are recommended post exercise?

drinks and foods containing carbohydrates and sodium

begin rehydrating as soon as possible

Define ergogenic aid

Substances to enhance performance

What are the different types of ergogenic aid and their main function?

Nutritional: CHO loading, creatine, vitamin supplements

Physiological: Biocarbonate buffering, warm ups

Psychological: Imagery, pep talks, relaxation techniques (sports psych)

Biomechanical: weight belts, knee wraps, oversized equipment

Pharmacological: Hormones, caffeine, beta-blockers

What are dietary supplements

not a food, “supplements” the diet like vitamins, minerals, amino acids, herbs/botanicals

What does not need approval by the FDA?

dietary supplements

What is doping?

Practice of enhancing performance using foreign substances or artificial means

What are fat reducers?

substances that decrease your appetite, increases fat mobilization and blocks absorption of ingested fats

What are the unctions of endurance enhancers?

promotes blood flow

increases aerobic capacity

improves mitochondrial function

increases availability of energy nutrients

decreases fatigue perception

Why is it important to have a nutritional consultant with a athlete

nutrition is key for optimal performance

few athletes have education exposure to nutrition

What are some common weight management concerns for athletes?

Impact on performance

body image

weight classifications (wrestling)

Change in body comp

What percentage of the general population is overweight or obese?

70%

What are some causes of obesity?

Genetics

Poor diet/lack of exercise

social influences

psychological factors

physiological factors

environmental factors

What are the consequences of obesity?

Increased mortality

Increased risk of heart disease, hypertension, stroke type 2 diabetes, osteoarthritis

What are the two-compartment models of body composition?

fat mass: storage

fat free mass: muscle, bone, connective tissue, organs, water

What are some ways to measure body composition?

Underwater weighing

Air displacement

Duel energy x-ray absorption

bio electrical impedance

skinfold measurement

What are some energy intakes?

Macros(4,4,9kcal/g) and alcohol (7kcal/g)

Anorexia

severe calorie restriction

cannot maintain a normal, healthy weight

intense fear of weight gain

Bullimia

Binge episodes

Inappropriate compensatory methods like vomiting, laxatives, over exercise, fasting

Binge eating disorder

frequent over eating

feelings of lack of control, depression or guilt afterwards

eating until overly full, rapid eating

eating alone

What are the signs of muscle dysmorphia?

May abuse steroids

preoccupation with body shape/ size and muscularity impairs other aspects of life

obsesses about food

excessive exercising

Prevention practices from eating disorders

reduce emphasis on body weight/composition

emphasize skill and performance

discourage diets and quick weight loss

set achievable goals

develop a healthy gym environment

model healthy eating (coaches, trainers, etc.)

How many ounces are in a cup?

8oz

2-3 cups is how many ounces

16-24oz

how many mL are in one cup

236.6mL

how many liters are in a cup?

.237L

0.25 quarts is how many cups?

1cup

how many ounces are in a gallon?

128oz

how many cups are in a gallon?

16cups

one liter is how many cups?

4.23

how many ounces are in an mL?

0.034oz

how many kg are in one pound?

2.2

how many cm make up an inch?

2.54cm

Adequate Intake of total water for men, older than 19 years is 3.7 liters. What is it in cups?

15.5

What are the ISSN recommendations?

Carbohydrates: 5-8g/kg

Fats: no more than 30%

Protein: 1.2-2.0g/kg

kcal: 40kcal/kg

What are the ACSM recommendations

Carbohydrates: 6-10g/kg

Fats: no less than 20%

Proteins: 1.2-2.0g/kg

kcal: 40kcal/kg

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