10: HNSC Nutrients, Recreational Physical Activity, and the Body’s Responses

What is the recommedation of exercises needed for 18-64 yrs old? Whats the % of Canadinas who meet this requirment

150 minutes of moderate to vigorous intensity activity each week to achieve health benefits.

• 50%

Whats moderate intesitiy activity?

cause you to sweat a little and to breathe harder. Examples include brisk walking, water aerobics, bike riding, and gardening. 

Whats Vigorous-intensity activities

cause you to sweat more and be ‘out of breath’. Examples include jogging, swimming laps, aerobics, hiking and cross-country skiing.

what should the time span of each activity be? How many times?

10 mins

2 days/wk

Whats muscle strengthening activities

activities designed to increase muscle strength, power, endurance and mass. These include lifting weights, using resistance bands, push-ups, sit-ups, etc.

whats Bone strengthening activities

are weight bearing activities design to promote bone growth and strength. These include skipping, running, jumping, weight training and sports like tennis and volleyball.

what does the body use to fuel activity? what is the mixture used dependent on?

CHO, fatty acids and, to a small extent, amino acids from protein

• the intensity and duration of activity

where does the body get its E when resting

half of its E from FA, mainly glucose and a few aa

Whats the source of fuel use when doing activites initilaly? and then when it keeps goin?

uses the glucose stored in the muscles (muscle glycogen)

• signals the liver and fat cells to free their stored E,whcih the muscles use

why are muscles selfish?

tend to hoard their glycogen for their own use and do not release it into the bloodstream to share with other tissues.

who stores more? glycogen or fat

fat stores more providing 70k cals, while glycogen providing 2k cals of E

What happens when theres an intense acitvtiy

muscles rely heavily on their glycogen supply during this type of activity and the glucose is broken down by anaerobic metabolism.

• anaerobic doesnt need O so no need to work (when u so out of breath my bro)

How does anaerobic work?

breaks glucose into lactid acid

when lactic acid has too much than what the muscles use, its sent to liver then liver enzymes convert it back to glucose

What happens when its a moderate physical acitvity? (jogging easy)

can breathe easily so body doesnt have a problem w keeping up w O (aerobic acitvity)

• muscle gets their E from both glucose and FA, so they can conserve their glycogen longer

facts about fit person?

• can draw more O to blood and burn fatty acids more effecitvlye

• so less glycogen is used and can store more glycogen

muscle glycoegn levels last for ? depending on?

about 2 hrs, depends on intestity of acitvtiy and diet

for 10 mins, active muscle rely on? within first 20 mins how much glycogen have they used up?

their own stores of glycogen

• 1/5th

what is hitting the wall

when hypoglycemia accompanies glycogen depletion, nervous sytem function halts

What are the way to maintain glucose [ ] that postpones exhausting in educarance athletes

1. eating a high CHO

2. taking CHO during activity via sports drinks or sports gels

3. Eat a CHO rich meal within 2 hrs post acitvity

what does eating a high CHO do?

more CHO = more glycogen muscles store (has a limit)

how many g of CHO do we need per hour when endurancance acitvties greather than 45 mins?

30-60 g of CHO

STIKCY NOTE

24-28 g CHO 1-2 oz gel packet

14 g CHO of 8 oz E drink

What is the training strategy CHO loading?

• moderate exercise, then high CHO diet to store glycogen than normal capacity (doubling it)

• * the extra muscle glycogen benefits athletes who last more than an hr or longer

• this is not for shorter than hr

what is the ideal amount of fat for atheltes to consume? what does aerobic E mtebolsim mean?

20-30% E

• too high and too little fat diets are bad

burn more fat w moderal physical activity (uses less glycogen, and more fat for fuel for moderate exercises longer than 20 mins)

how to build one lb of muscle? what about muscle per week?

need 70-105g protein

• add 10-14 g of protein

sticky notes

• 3 oz chicken = ~30g protein

• 2 slices pork tenderloin = ~25g protein

• 1 lean ground beef patty = ~20g protein

what is the max amount of muscle can be added per week?

2 lbs

myth in protein about growing muscles 

u can only build a certain amount of muscle each wk (2 lbs), no matter how much protein u take

bc the excesss aa from protein will be converted to glucose or fat for storage

2. muscle growht is only stimulated via physical avitity not excess protein

What does vitamin do to atheltes

its an antioxidant to prevent oxidative damage to the muscles

What does iron do to women?

HELPS W IRON DEFIEICNE

what is heat strok

An acute and life threatening reaction to heat build up in the body.

how to reduce stroke heat?

1. drink H2O

2. rest in shade

3. wear lightweight clothing

what is electrolyte losses and replacement

the body loses electrolytes (sodium, potassium, and chloride) through sweat.

• a person typically only needs to consume a regular diet. In activities lasting longer than 60 minutes, sports drinks may be needed to replenish electrolytes, fluids and CHO. Salt tablets should be avoided, as they can worsen dehydration, irritate the stomach and cause vomiting.  

what do sports drink offer?

glucose (dextrose), sodium, and other electrolytes

• for atheles exercing crazy

• 7% glucose or lower

whats sodium in sports drinkfor?

sports drinks may improve fluid retention and help maintain the body’s fluid balance. Endurance athletes need to replace sodium losses during prolonged activity (greater than 3 hours) to prevent hyponatremia.  

whats hyponatremia?

Decreased blood concentration of sodium.

Ergogenic acids?

products that supposedly enhance performance. The term implies, “energy giving”.
- Many are regulated under Natural and Non-prescription Health Products in Canada.
- Some are banned in Canada
- Some are condemned by the Canadian Center for Ethics and Sports, and are banned by International Olympic Committee
- Most have not been proven to be effective in improving performance, and are unnecessary
- Many have serious side effects

Amino Acid Supplements: 

•Consumed for building larger muscles.

•Recall, extra amino acids do not lead to muscle building. Instead they are stored as energy after the removal of nitrogen, increasing nitrogen excretion.

•Recall, amino acids compete for absorption. Such supplements can limit the availability of other amino acids.

•A well-balanced diet provides sufficient essential amino acids to build the muscles.

Caffeine: 

•Endurance athletes may get the benefit of energy boost but provides no advantages during high-intensity activity. The mechanism of action is not understood. It might just be the “wake-up” effect.

•Side-effects: dehydration, stomach upset, irritability, constriction of arteries causing increased blood pressure causing increased work for the heart. These side-effects could be detrimental to sports performance.

•Common sources/products: coffee, energy drinks, guarana, some carbonated drinks.

•Anyone exceeding the urinary limit of 12 mg/ml faces a ban leading to disqualification by International Committee of Olympics (5 to 6 cups of coffee within 30 minutes period)

Carnitine: 

•It is a non-essential nutrient that is needed by our cells to transport fat molecules across the mitochondrial membrane. This logic is used to advertise the claim that carnitine increases fat burning.

•No evidence that carnitine increases fat burning and energy production.

•Oral carnitine is not prohibited in international sports

•Body can produce all the carnitine it needs as it is a non-essential nutrient.

Creatine: 

•Some scientific evidence exists that creatine enhances performance during intense activity. Many studies show no such effect.

•Creatine metabolism leads to production of the toxin formaldehyde. Long-term safety is unknown.

•May cause kidney damage.

•Not illegal in international competitions.

Anabolic steroid hormones (including steroid alternative supplements)

•Naturally produced by male testes and adrenal glands, and females’ adrenal glands.

•Synthetic forms accelerate muscle growth.

•Banned by International Olympics Committee (IOC), and condemned by The Canadian Centre for Ethics and Sports (CCES) because they give an unfair advantage to the athletes using such products.

•Side effects: Liver tumors, heart disease, dramatic increase in aggressive behavior, severe depression

Human Growth Hormone (HGH)

•Naturally produced during rest, especially after physical activity.

•Synthetic forms lead to abnormal enlargement of organs and bones

•Banned by International Olympics Committee (IOC), by The Canadian Centre for Ethics and Sports (CCES) because they give an unfair advantage to the athletes using such products.

•Side effects: diabetes, heart diseases, thyroid disorders, menstrual irregularities, and increased likelihood of death before the age of 50.