Nutrition Test 3

Anorexia Athletica

subclinical eating behaviors of physically active persons, have at least 1 unhealthy weight control method, body image differs from what that the ideal body should look like for that sport

Age range for most eating disorders

15-35

EDNOS

eating disorder not otherwise specified

orthorexia nervosa

relatively new, obsessed with healthy foods, mental illness, works a little then becomes more extreme, can easily turn into anorexia and can form the goal of losing weight, related to OCD

bullimia nervosa

an eating disorder characterized by binge eating followed by purging

muscle dysmorphia

psychological eating disorder, basis of presenting of physical symptoms of a medical condition, attempting to look like the ideal man, 28 more pounds of muscle than the average man, become obsessed with how big they are, see themselves as small and frail

exercise addiction

50% of anorexics are addicted to exercise to lose weight, 2 workouts a day, miss session causes frustration and not eating, will miss important social or family events, APA doesn't classify as true addiction because of health benefits

eating aptitudes test

screening instrument that characterizes your risk for eating disorders

Anorexia Nervosa

.5-3.7% of population, mortality rate of 0.6% a year and 5.6% per decade, nervous loss of appetite, distortion of body image, crippling obsession with trying to obtain a smaller body size, preoccupation with dieting and thinness, cut up food and push around on plate, refusal to eat enough food, count calories

Adonis Complex

a man's obsessive preoccupation that he is not muscular enough

female triad

disordered eating, amenorrhea, osteoporosis

anorexia health risks

cardiac abnormalities, electrolyte disturbances, impaired kidney function, decreased bone mineral density, gastrointestinal dysfunction, anemia, hair loss, loss of period, high mortality rate- 7% die over 10 years and 18-20% over 30 years

bulimia nervosa

1.1-4.2% of population, insatiable appetite, gorging, ox hunger, frequent episodes of binge eating, followed by purging, laxative abuse, fasting, or extreme exercise and intense feeling of guilt or shame, usually normal weight or overweight, signs and symptoms of depression and anxiety, abuse drugs and alcohol, difficult to diagnose, normal or higher than normal body weight

binge eating disorder- compulsive overeating

2-5%, around longer, night eating syndrome, twice a week for at least 6 months, quickly in private, after they feel disgusted with themselves, women experience 50% more than men, Those with body weight in excess of 20% of ideal weight exhibit the highest prevalence of BED and develop their obesity at a younger age

treatment for eating disorders

There is no simple cause and no simple solution to eating disorders

Effective treatment focuses primarily on the psychological realm and attempts to reverse the negative effects of disordered eating behaviors

Successful treatment involves a team approach including psychotherapeutic, medical, nutritional, and family support

Coaches and athletic trainers should play an important role in the lives of athletes with symptoms of disordered eating

Treatment depends on person, not one treatment is better than the other

Improvement occurs slowly, relapses common

Cognitive behavioral therapy

treating bulimia nervosa, focuses on teaching the patient to identify, monitor, and modify dysfunctional attitudes, core beliefs, and eating habits to lessen binges and refrain normal hunger and satiety responses, change misconceptions and reasoning errors and develop coping strategies to modify dysfunctional responses to stressful situations

Interpersonal psychotherapy

whole body operates to keep them healthy, helps the patient and family examine interpersonal relationships to positively affect problem areas, importance on body fat

Pharmacologic treatment

psychotropic medications to improve mood and augment weight gain in patients, shown little effects, there are drugs for treatment- one is not better than the other, depends on what drives the eating behavior

ergogenic aids

FDA does not regulate them (unless they become unsafe)

ergogenic aid

betters your athletic performance

Ergolytic substance

Any substance that has a detrimental effect on performance

Creatine

- naturally occurring organic compound made by the liver and stored as phosphocreatine in the muscles

-obtained from ingesting meat and fish (or supplements)

-integral role in energy metabolisms

- improves exercise recovery because its a lactic acid buffer

functions of creatine

rapid ATP regeneration (ATP PcR), energy for high intensity effort, cellular energy buffering/ recovery

people that have more muscle can

store more creatine (and vice versa)

creatine benefits

3-5 grams per day improves muscle strength and power output, possible enhanced muscle recovery between training sessions, improved high intensity exercise performance, brain creatine levels increase with supplementation, potentially supporting cognitive function in aging, stress and sleep deprivation

creatine benefits cont.

mood support in populations with low baseline amounts (vegans and older adults), preliminary data showing some improvement in mental health treatment but not a stand alone intervention (increases the effectiveness of SSRIs)

side effects of creatine

if your kidneys are healthy there should be no negative side effects

caffeine

naturally occurring substance that blocks the adenosine receptors in the hypothalamus

caffeine and creatine

do not work well together because caffeine takes calcium out of the bone and creatine puts it back in, so they cancel each other out. Now studies show that it's a dosage thing and creatine doesn't work with HIGH amounts of caffeine

Adenosine

made by the brain to perform activities- when adenosine is full in the brain, you get tired

caffeine benefits for performance

increases blood flow to the brain for better cognition, decreases your perceived rate of exertion, stimulates the central nervous system, makes acetyl-coA more efficient, improves stimulation of muscle fibers, enhances the release of calcium, spares your glycogen-helps with endurance

dangers of caffeine

no danger in ingesting too much caffeine throughout the day, but too much caffeine too quickly can

alcohol

present in over 50% of assaults, gun violence, and car accidents

disrupts the chemical neurotransmitters in the brain which causes physical impairment

a depressant

in the prefrontal cortex, causes you to lose your inhibitions- can make you more social or do things you wouldn't normally do because it crosses the blood brain barrier

alcohol metabolizing

metabolized in the liver and takes about an hour for someone to metabolize one drink

what causes the speed of metabolizing alcohol

gender- men metabolize faster because of higher mass and muscle mass

age- young people metabolize faster

size- bigger size means faster

race- asians can't metabolize alcohol well

enzyme that plays the biggest role in breaking down alcohol

alcohol dehydrogenase

7 calories per gram of

alcohol

a breathalyzer works because

alcohol is absorbed by the mucus membranes

alcohol long term effects

destroys liver, irregular heart beat, decreases immune system, decreases bone mass (osteoporosis)

raises estrogen levels- in men causes man boobs and wider pelvic girdle, in women causes ovarian or breast cancer

Phosphate

building block, increase in ATP and creatine phosphate

Phosphate benefits

faster recovery between exercises, increase energy sustainability, improved oxygen delivery, better endurance

Phosphate risks from overuse

straining on kidneys, mineral imbalance, digestive issues

beta alanine

increases the production of carnosine

carnosine neutralizes acid production in muscle

aids in lactic acid builup

may enhance short-term, high-intensity activity and may delay muscle fatigue

several weeks of supplementation are needed to affect performance

4-6.4g/day

beta alanine risks of overuse

paresthesia and taurine absorption

Glutamine benefits

decreases post surgical complications, maintains homeostasis, decreases muscle breakdown markers like creatine kinase, quicker bounce back from immune system suppression

glutamine risks

supplementation exacerbates pre existing multi organ failure, cancers "double edged sword"

L arginine

semi essential amino acid

found in red meats, poultry, dairy

does not produce nitric oxide

L arginine benefits

supports muscle growth and recovery

boosts circulation

immune health

hormone regulation

aids in protein synthesis

L arginine risks

low blood pressure, diarrhea, nausea, bloating, kidney issues, imbalance of amino acids, may worsen asthma

ADH

alcohol dehydrogenase hormone

MEOS

microsomal ethanol oxidizing system, takes over breaking down alcohol after the liver gives up, also breaks down advil, tylenol, aleve, etc.

Coenzyme Q10 (CoQ10)

Powerful natural antioxidant found in the mitochondria and creates ATP in the cell

creates energy, helps vitamin E, helps lysosomes, helps blood pressure, helps migraines, helps muscle fatigue

sources of coemzyme Q10

can be found in gels, beef, liver, broccoli, avocados, chicken

younger people produce more than older people

side effects of coenzyme Q10

only when taking more than 60-600 mg (1200 is too much) and not for children under 18 unless recommended

heartburn, nausea, abdominal pain, diarrhea, fatigue, and dizziness

branch chain amino acids names

leucine, isoleucine, valine

branch chain amino acids

not needed if you get enough protein

prevent muscle fatigue because they go straight into the muscle

reduce soreness and inflammation, recover faster

BCAAs side effects

too little= fatigue

too much= small imbalances can cause sleep disruption

Maple Syrup Urine Disease

↑ BCAAs in urine because the body cannot break them down, urine and earwax has a sweet smell, body builds up toxins

BCAAs defintion

branched chain amino acids that assist the muscles in synthesizing other amino acids to aid muscle growth. Helps muscles absorb blood sugar for energy

CoQ10

plays a role in energy production. Powerful antioxidant. Enhances the body's total systems

DHEA

a steroid that regulates metabolism and increases muscle mass while burning fat. Strengthens and maintains the immune system and enhances energy. Increases physical well-being. A wonder supplement

HMB (beta-hydroxy beta-methylbutyrate)

Metabolite of the amino acid, leucine, shown to have both anabolic and anti-catabolic affects

HMB benefits

increase in endurance and strength

reduced body fat

carb loading

the process of increasing the amount of glycogen stored in the body prior to a high endurance race or competition to prevent muscle fatigue

carb loading side effects

high cholesterol, ketosis, mood changes, reduced performance if done wrong

not for people with type 2 diabetes, renal disease, kidney disease, and muscle enzyme disease

sodium bicarbonate

buffering agent that raises PH after exercise to lower lactate buildup

sodium bicarbonate benefits

reduces fatigue, reduces lactate, increases power, relieves heartburn

side effects of sodium bicarbonate

gastrointestinal distress, cause PH problems

contains sodium so not for people with preexisting heart problems

ginsengt

restores energy after great fatigue. reported to have invigorating and stimulating power. Acts as a general tonic. A booster

DHEA side effects

Women: Increased hair growth, deeper voice, acne, menstrual changes

Men: Gynecomastia, testicular changes

Carnatine

a fat supplement, plays a key role in energy production, promotes heart health, promotes cognitive function

carnatine side effects

nausea, stomach pain, diarrhea (need to take before a meal), fishy body odor, not necessary for healthy individuals

glutamine

an amino acid

L glutamine

found in capsules or powder

major minerals amount

7

trace minerals amount

7

mineral vs vitamin

mineral joins with another substance in the body to do their job

things that determine if your body wants a mineral (bioavailability)

1. type of food

2. any mineral to mineral interaction

3. vitamin and mineral interaction

4. fiber and mineral interactions

animal minerals

more readily available

low fiber=

low calcium, iron, magnesium, and phosphorus

calcium functions

combines with phosphorus for bone and tooth formation, helps in blood clotting, and nerve transmission

calcium sources

dairy products, fish with bone, tofu, and broccoli

phosphorus function

helps in acid-base balance (PH), prevents loss of calcium from one and forms bone and teeth. A component of ATP

calcium deficiency

osteopenia and osteoporosis in adults

rickets in babies

phosphorus sources

fish, grains, poultry, meats, beef liver, and dairy

potassium functions

Intracellular (inside the cell)

fluid balance along with nerve transmissions and acid base balance

phosphorus deficiency

demineralizes bone

low potassium

high potassium

Hypokalemia

Hyperkalemia

potassium sources

avocados, bananas, milk, coffee, tea, potatoes, beans, juices, and veggies

dogs are euthanized with

too much potassium- it stops the heart

sodium functions

extracellular

fluid balance, nerve impulses, and muscle contractions

sodium deficiency/ too high

hyponatremia- water intoxication

hypernatremia- high blood pressure

sodium sources

table salt, pickles, ham, crackers, and meats

chlorine/chloride

Extracellular

part of salt, helps with the balance of stomach acids as well as transmission of nerve impulses, and is very important in extracellular fluids. An electrolyte that maintains proper PH

magnesium

making ATP, activates enzymes involved in protein synthesis, and also helps blood clotting, helps to sleep, less than 50% found in bone and the rest is found in soft tissue and helps to keep BP and BS stable

magnesium sources

whole grains, oysters, beef, pork, chicken, turkey, fish, provolone cheese, and leafy greens

sulfur

building/repairing DNA, acid-base balance and helps with liver functions, connective tissue, never works alone

sulfur sources

protein sources and food preservatives

Iron functions

blood fortifier, component of hemoglobin and myoglobin and involved in energy metabolism

two types of iron

hem- from animals

non hem- from plants