Dietary Supplements (11) & Sport and Exercise (12) & Pregnancy (13)

Dietary Supplement Health & Education Act

Expanded definition of dietary supplement & modified FDA's role in regulating dietary supplements (1994)

Food and Drug Administration (FDA)

Regulates supplements DIFFERENTLY than usual food and drugs

What are the steps the FDA follows with the regulation of supplements

1. Manufacturer must ensure supplement safety before placing on the market
2. Adverse events reported to the FDA or manufacturer
3. FDA tracks adverse events and may prohibit sale via: POST-MARKET SURVEILLANCE

What is the term used when the FDA prohibits sale because of adverse events?

Post-Market Surveillance

Who is in charge of monitoring the accuracy of advertising and labeling of supplements?

The Federal Trade Commission

True or False, does any federal agency regulate product quality in supplements?

NO! Consumer protection from false claims are not guaranteed

Who are supplements most prevalent in?

WOMEN , Adults 60 and OVER, and COLLEGE STUDENTS

What are the downsides of taking a supplement?

The quality may be poor, efficacy and safety is NOT guaranteed, harmful interactions with some drugs, and possibility of contamination and or adulteration

What are the 3 approval seals that must be seen to ensure supplement quality?

1. U.S. Pharmacopeia
2. ConsumerLab.com
3. NSF International

What is efficacy?

How well something works

What are the main supplements that may have beneficial effects?

- OMEGA 3: Fatty acids & Fish oil (Help reduce inflammation, improve metabolic function and brain health)
- Glucosamine Chondroitin: Glucose amino group (precursor or component of connective tissue in the joint)

What are good protein and amino acid supplements?

- Branched Chain Amino Acids (BBAAs)
- Whey Protein (digests fast & amino acids go into blood fast for muscle growth)
- Arginine (improve blood flow) & Glutamine (remove excess ammonia)

What are good supplements for performance?

- Creatine (Improve strength) & body will use as first energy source to "buy time" to switch over
- Caffeine: Provides energy, alertness, and focus (diuretic to encourage and remove H2O + aid in fat loss thru beta oxidation

What are the Main Botanical Supplements?

- Cranberry (benefits urinary tract and becomes more acidic in kidneys to kill bacteria)
- Garlic (reduce blood pressure and heart health)

What are the simple dietary recs for athletes and non-athletes?

- 2015 dietary guidelines
- My Plate
- most DRI's

Sports nutrition recs are aimed for athletes who are...

Highly active people who exercise for at least 1 hour or MORE (DAILY)

Intensity and duration of activity affect the...

rate of energy use

What kind of metabolism is used for LOW to MODERATE energy use?

AERObic Metabolism: at rest, you use FATTY acids more efficiently

What kind of metabolism is used for HIGH/ INCREASED rate of energy use?

ANAerobic metabolism: utilizes GLUCOSE in LARGER amounts

Intensity and duration and activity determine...

fuel choice

What level of intensity do CARBS use?

HIGH intensity

What level of intensity do FATS (lipids) use?

LOWER intensity

What are some of the benefits of exercise?

- Help prevent chronic disease
- Increase good cholesterol
- Helps w/ stress management
- Better sleep
- Body weight management
- Maintenance of muscle mass

Exercise assists with weight management by:

- Regulating Hunger (hormonally driven)
- Increase energy expenditure
- muscle mass maintenance requires MORE calories than fat

What is the importance of exercise for older adults?

- Maintains strength
- Improve balance
- Recovery from illness

Unfavorable

Your body does NOT like to do it

Longevity

The quality of life within your years of age

Currency for longevity is...

muscle

What is the definition of Fitness?

The ability to preform moderate to vigorous levels of physical activity w/o undue fatigue throughout life

What is the optimal exercise for cardiovascular health?

Participate in MODERATE intensity exercise for 3-5 days per week

What is the MAXIMUM heart rate and Duration for LIGHT intensity level?

- percent max of heart rate: <55%
- duration > or equal to 30 min

What is the MAXIMUM heart rate and duration for MODERATE intensity level?

- percent max of heart rate: 55-70%
- duration: 20-60 min CONT. or 2-6 sessions 10 min each

What is the MAXIMUM heart rate and duration for VIGOROUS intensity level?

- percent max of heart rate >70-85%
- duration: > or equal to 20 minutes

What is the heart range formula for MODERATE INTENSITY exercise?

(220-age) X 0.55 and (220-age) X 0.7

What is the heart range formula for HIGH INTENSITY exercise?

(220-age) X 0.7 and (220-age) X 0.85

Static stretching

stretching with ZERO movement

dynamic stretching

INVOLVES movement during stretch

What are the 3 systems/pathways for converting carbs, fats, and protein into useful energy?

1. IMMEDIATE ENERGY SYSTEM (ATP- CREATINE SYSTEM)
2. ANAerobic metabolism (w/o oxygen; pathway does not depend on oxygen and glucose is used with glycolysis)
3. AERobic metabolism (utilize metabolism for metabolic pathway & use FAT because is mainly used @ rest)

What happens to the 3 pathway systems when not needed?

They are "down" but never stop or go away

The better the energy system is trained...

the MORE usage of ATP

What are the 3 different amino acids that are made in ATP-Creatine Phosphate (ATP-CP) system

- Glycine
- Arginine
- Methionine

What all does ATP-CP do?

1. Uses ATP stored in muscles
2. Used during the FIRST 10 (up to 30) seconds of exercise
3. Is ANAerobic - does NOT require oxygen and uses carbs aka glucose because of glycolysis/cellular respiration
- gives QUICK energy bursts

What is the waste product of creatine?

creatinine

What is phosphocreatine?

The active form of creatine

Glycolysis: Anaerobic Metabolism STEPS & ACTIONS

- used in first 2-3 min of exercise
- the breakdown of glucose (2 acetly.co A to FUEL citric acid cycle)
- Pyruvate -> lactic acid
- A lot of lactic acid (your muscles convert this) is transported to the liver
- 2 lactic acid molecules (converted BACK to glucose) -> to glucose (gluconeogenesis)
-Cori cycle: transport lactic acid from muscle to liver & return of glucose to muscle

What is pyruvate converted into?

Lactic acid

which organ is lactic acid transported to?

Liver

The formula of gluconeogenesis

2 lactic acid molecules (converted back to glucose) -> glucose (gluconeogenesis)

Where do we get more acetyl.co A from? 1 Fatty acid, or Glucose?

1 Fatty Acid

The process of transporting lactic acid from muscle to liver and return of glucose to muscle is the:

Cori Cycle

True or False: Is aerobic metabolism a sustained activity

TRUE it is a sustained activity

What are the characteristics of aerobic metabolism?

- 2 minutes to several hours of sustained and prolonged activity
- Carbs, fat, and amino acids are continuously oxidized to provide ATP
- Uses oxygen during citric acid cycle (Krebs cycle)

During rest where does the body derive most ATP oxidation?

Fatty acids and glucose

During physical activity, the body adjusts fuel mixture meaning:

Muscles always use the combo of fuel sources

When doing a low activity, what could your body utilize more?

Your body may rely more on fatty acids as a fuel source compared to carbs

The more you do intense exercises regularly...

The more likely you will need to double your caloric intake

Athletes and those who exercise regularly should:

-obtain additional calories from nutrient-dense foods
- whole grains
- make sure to eat small meals/snacks every 3-4 hours to maintain energy levels

Cutting calories too low puts an athlete at risk for:

- low bone mineral density
- eating disorders
- Amenorrhea (in women): a loss of monthly cycle

What is in the Female Athlete Triad

Eating disorders: Anorexia, Bulimia, and other disordered reading
- Amenorrhea: Delayed menarche and Loss of menstural cycle
- Osteoporosis: Increased risk of stress fractures and low bone density

As exercise begins, the primary fuel source is _____

CARBS

As exercise continues, the use of stored glycogen____

DECREASES! This means that reduce glycogen stores faster

At 60-90 min of exercise, low glycogen stores result in:

"Hitting the wall" meaning you feel tired and weak as well as a drop in performance

What substances can help avoid "hitting the wall"?

Carb containing drinks such as sports drinks contain6-8% of carbs
- they also contain sodium and potassium.

When you drink sports drinks when you are "hitting the wall" what is the bodys response?

- We are forced to become hydrated
- Forcing water INTO the cells
- Replenish what was lost from sweating

What do daily carbohydrate needs depend on?

frequency, intensity, and duration of exercise

What is considered low to moderate-intensity cardiorespiratory activity for daily carb intake?

- > less than 1hr duration
- 4-5 g of carbs per kg. of bodyweight

What is considered endurance activities of higher intensity for daily carb intake?

- 7 to 8g of carbs per kg. of bodyweight

What is the daily carb intake for high intensity daily training?

- 8 to 10 g of carbs per kg. body weight

What is the ratio for carbs to protein?

4:1g Carb: Protein

When should pre workout be taken?

At least 15 minutes before

What are the 2 important functions of protein in exercise?

1. it is used in muscle recovery
2. it forms enzymes that regulate energy metabolism

Protein and Amino acids are ----- during energy production

NOT USED

What are the exceptions of protein and amino acids being used for energy production?

1. Starvation
2. Limited Carb supplies

How much of the body's energy needs does protein make up and provide?

5-10% of energy needs

The amount of energy provided during exercise is determined by ----?

Carb availability and the exceeding exercise of 60-90 minutes

When exercise exceeds 60-90 minutes what begins to happen?

- The depletion of glycogen stores
- INCREASE the use of protein for energy (for gluconeogenesis)
- skeletal muscle begins to breakdown

Fat is a primary source used at?

Rest and during low intensity aerobic activities

The higher the intensity of exercise...

the less you rely on fats

True or false: Can the body store more fats than carbs?

True the body can store more fats

What is the FAT AMDR for athletes?

20-35% of total calories

What is the PROTEIN AMDR?

15-20% of total calories

True or false: is protein supplementation routinely needed?

FALSE: Protein is not routinely needed

What are the protein recs?

- RDA For adults: 0.8 g/kg a day
- For power strength athletes: 1.2-1.7 g/kg (less than Ig per pound of body weight)
- Endurance athletes: 1.2-1.4 g/kg

If you exercise for more than 1 hour, what should a pre exercise meal be high in?

High in simple carbs so that it digests fast and glucose can be ready in the bloodstream

To maximize glycogen stores, athletes may use a strategy called?

Carb loading

When should carb loading be done?

For events lasting 90 minutes or longer

True or false: can the liver use glucose during a fasted condition?

FALSE, no it cannot since it will be in the process of creating more glucose

What is the recommended nutrition during exercise for high intensity?

- 25 to 35 g of carbs
- every 20 to 40 min

What is the fluid intake recs during exercise?

- 5 to 12 oz every 15 to 20 minutes under normal conditions

What happens to muscle AFTER exercise

the muscle gets broken down

it is recommended to consume what kind of carbs before and during exercise?

- high glycemic index carbs 15 to 20 min of finishing workout
- CHOCOLATE MILK (it helps build muscle)

True or false: Is muscle insulin sensitive?

YES! and nutrient timing is important

FED IS...

ANABOLIC!
ex: insulin (hormonal) secretion by the pancreas

FASTED IS...

Catabolic; is broken down muscle to send amino acids to liver so that glucose is produced.
- EX: cortisol (muscle), glucagon, epinephrine

How long does thirst LAG?

20 minutes

What B-Vitamin is important for Pregnant women?

Foliate!

What part of the fetus begins to develop in the first trimester?

The nervous system

What can happen in the first 2 weeks of pregnancy with the baby?

Prenatal death or little effect

True or false: Mothers needs are ALWAYS MET FIRST?

yes, this is a natural occurrence

Do pregnant women require a large requirement of extra energy?

NO! They do not require much extra energy