DHN 315 Exam 2

proteins are composed of long chains of

amino acids

there are __ different amino acids that exist in nature

20

essential amino acids

take them in through the diet

animal/plant sources

conditionally essential amino acids

essential only under certain conditions or disease states

protein and physical activity

net protein breakdown during exercise followed by muscle protein synthesis during the recovery period

hypertrophy occurs when

muscle synthesis > muscle breakdown

sarcopenia

the loss of muscle mass, strength, and function that comes with aging

aerobic training

stimulates the synthesis of mitochondria and oxidative enzymes (needed for energy production)

resistance training

promotes synthesis of contractile muscle proteins

BCAA's

leucine, isoleucine, valine

benefits of BCAAs

prevent adverse effects of overtraining

prevent mental fatigue

benefits of BCAAs (2)

increase secretion of anabolic hormone

modifying fuel use during exercise

protein blank and blank appears to be key

timing and quality

quality protein

focus on quality protein complimentary protein dishes, chicken and rice, tuna, eggs

protein timing

0.3 g/kgbw immediately after key exercise sessions every 3 to 5 hours over multiple meals

vitamins and minerals are

micronutrients

fat-soluble vitamins

A, D, E, K

water-soluble vitamins

B and C

vitamin B

cofactor in energy metabolism

folate, vitamin B6, vitamin B12

formation of RBCs

Vitamin A, C, E

antioxidants

Vitamin C

formation of epinephrine

Thiamin, Vitamin B6, Vitamin B12

formation of neurotransmitters in brain that contribute to relaxation

Niacin (inhibits)

impact release of FFA from adipose tissue

Vitamin D

increase bone mineral density

what is oxidation?

normal and necessary. minimize as much as possible

oxidative stress

occurs when there is an imbalance between free radical production and antioxidants

free radicals fight off

pathogens

examples of antioxidants

Vitamin A, C, E

phytonutrients

selenium

zinc

good food sources antioxidants

blueberries

dark chocolate

pecans

artichokes

cranberries

dark pigmented foods

cherry juice may

reduce inflammation

reduce oxidative stress

improve sleep

health benefits of antioxidants

reduce cancer risk

reduce risk of CVD

reduce risk of eye disease

etc

minerals are

inorganic

weight loss

loss to <1% bw/wk

calorie deficit (250-500 cal/day)

adequate protein

add resistance exercise

increase lean body mass equals

increased energy intake for intentional weight gain

attenuated weight gain may be caused by

overfeeding can increase RMR, decrease energy efficiency

increases in TEF and cost of movement

increase in NEAT

increase skeletal muscle mass

increased strength and power for sprinters and bodybuilders

four key environmental conditions of concern for heat illness

>80 degrees Fahrenheit

humidity > 50-60%

poor air movement

sunshine

nuritional bariers to weight management during off-season

limit access to healthy food

limited time

limited food prep skills

lack of daily food prep

lack of daily routine

exposure to catering food

target body weight: 163

current fat free mass / (1-%desired bf)

163 lb / (1-0.08) = 163 / 0.92 = 177 lbs

163 / (1-0.1) = 163 / 0.9 = 181 lbs

physical assessment measures

height/weight

bmi

girth measure

predominant somatotype

body composition

healthy weight measurement

men <40 inch

women <35 inch

Concerns with getting too much protein or with protein supplements.

Excessive protein intake (typically over 2g/kg of body weight) or relying on supplements can lead to kidney strain, dehydration, digestive issues (constipation, bloat), and potential heart health risks

grams of protein/kg BW for a sedentary

.8g/kg BW

grams of protein/kg BW for a strength trained and endurance trained

1.2-1.4g/kg BW

grams of protein/kg BW for a high intensity training

1.4-1.7g/kg BW

grams of protein/kg BW for a weight restricted

1.4-1.8g/kg BW

Bone health in athletes: linking vitamin D and calcium

Vitamin D acts as an enhancer, enabling the body to absorb calcium efficiently. Without sufficient Vitamin D, calcium cannot effectively strengthen bones.

beet juice impact on performance and protocols

enhances athletic performance primarily by increasing nitric oxide () levels, which improves blood flow, reduces oxygen cost, and boosts muscle endurance