Nutrition for Sport Exam 2

How do carbs exist in the body?

glucose

How do fats exist in the body?

free fatty acids

How do proteins exist in the body?

amino acids

How are carbs stored in the body?

total of 500g between the liver and muscle as glycogen

How are fats stored in the body?

in adipose tissue and muscle

How are proteins stored in the body?

they are not stored in the body

What is the rate limiting enzyme for the phosphagen (PCr) system?

Creatine Kinase

What is the rate limiting enzyme for the glyoclytic system?

phosphofructokinase (PFK)

What is the rate limiting enzyme for the oxidative system?

isocitrate dehydrogenase

How does supplementing with creatine impact performance?

it improves performance because it increases the duration of high intensity muscular contractions in the phosphagen system

How much ATP is produced in the phosphagen system?

one

How much ATP is produced in the oxidative system?

32 for glucose 100-150 for fatty acids

How much ATP is produced in the glycolytic system?

2-3

Which fuel source is fast?

carbs

Which fuel source is slow?

fatty acids

What are the three fates of lactate?

taken up by the mitochondria to be turned into ATP, lactate shuttle, or cori cycle

What is the difference between anaerobic breakdown of carbs and oxidative breakdown of carbs?

anaerobic breakdown doesn’t require oxygen, but doesn't make as much ATP as oxidative breakdown does, anearobic makes 2-3 per production, oxidative makes 32 per production

What is the goal of the electron transport chain?

To create more ATP

What is the difference between lipolysis and beta-oxidation?

lipolysis occurs at fat storage sites, beta-oxidation occurs inside the cells

How do you test for aerobic capacity?

the face mask while running

What is VO2 max?

CVO2/VO2

What influences VO2 max?

the amount of CVO2 produced

What is the RER?

respiratory exchange ratio

What does the RER tell us?

how much oxygen is used/carbon dioxide is produced

Why is the RER important?

it can be used to estimate fuel utilization for carbs and fats

How does exercise intensity play a role in fuel selection?

the higher the intensity, the higher the demand for ATP is, so we need a lot fast and typically burn carbs, in low intensity situations we typically burn fat

How does training impact exercise endurance?

training increases endurance

How do you train your energetic system?

practice with recovery

How does body composition relate to performance?

it does not directly relate to performance, but certain compositions are “better” for certain sports

What is adaptive thermogenesis?

when you diet your RMR decreases with your body weight, and when you do too much dieting at one time there is a big jump for your RMR

What is the differenc between “cheat days” and “strategic refeed” days?

cheat days add a negative connotation to something that is supposed to be helpful for your body, strategic refeed days are adding extra calories to fuel your body which has been in a caloric deficit

What is the equation for BMI?

body weight (kg)/ height (m²)

What boxes do you need to check off in order to accelerate body composition changes?

more body fat to lose, resistance training is implemented, diet is high in protein, dieting is new

What is a reasonable timeline for gaining lean body mass?

+0.5 pound/week

What is a reasonable timeline for losing body fat?

-0.5% of body mass/week

Why do people eat food?

food = fuel

What are the components of total energy expenditure?

RMR, TEF, NEAT, and Exercise

What is NEAT?

non exercise activity

What is RMR?

resting metabolic rate

What is TEF?

thermal effect of feeding

What are the two primary stimulants of muscle protein synthesis?

resistance training and increased protein intake

How does caloric balance lead to changes in body mass?

does not affect body mass

How does caloric deficit lead to changes in body mass?

decreases body mass

How does caloric surplus lead to changes in body mass?

increases body mass

Do changes in body mass from caloric balance, deficit, or surplus alone dictate body composition?

no, you need to train too

What nutritional strategies might be implemented to gain lean body mass during a caloric deficit?

eat 1.6-2.2 g/kg of bodyweight in protein, fats 20-35% and carbs the rest

What nutritional strategies might be implemented to lose fat mass during a caloric deficit?

eat 1.2-1.8 g/kg of bodyweight in protein, reduce carb and fats to enough to maintain performance

What is body “recomposition”?

losing fat and gaining muscle simultaneously

What type of exercise are best for improving body composition during a caloric deficit?

resistance training and slow and steady aerobic training

What is the relative speed and duration of the phosphagen system?

incredibly fast, does not last long

What is the relative speed and duration of the glycolytic system?

very quick, also does not last long

What is the relative speed and duration of the oxidative system with glucose?

slower but solid, lasts somewhat long

What is the relative speed and duration of the oxidative system with fatty acids?

slow and efficient, last the longest

What acts as an accelerator or brakes in each system?

High amounts of AMP and/or ADP increase rate and act as an accelerator; high amounts of ATP decrease rate and act as a brake

What exercise intensity and activity pair with fat as the fuel?

endurance and rest

What exercise intensity and activity pair with carbs as the fuel?

high intensity and running

What exercise intensity and activity pair best with the PCr system?

fast acceleration and sprinting

What does the U-shaped curve mean as it pertains to health?

too high in weight is not healthy but neither is too low, you should be somewhere near the middle of the U

What are some practical costs of being lean?

having trouble in social settings and events where there is food invovled

If deciding to undero quick weight loss for competitive purposes, where is the weight coming from?

gut mass and water mass

What is the daily surplus/deficit of calories needed to be met to create changes in body composition?

250-500 caloric change

What are the components of the 2-compartment model?

fat and fat free mass

What are the components of the 3-compartment model?

fat mass, lean mass, and bone

What are the components of the 4-compartment model?

fat mass, protein, water, and bonew

What are the techniques of measuring body composition?

BMI, waist-to-hip, skinfold, hydrostatic weighing, BIA, bodpod, and DEXA

What is BIA

bioelectrical impedance analysis

What is BodPod?

air displacement plethysmography

What is DEXA?

dual energy x-ray absorpitometry

What BMI classifies someone as underweight?

<18.5

What BMI classifies someone as normal?

18.5-24.9

What BMI classifies someone as overweight?

25.0-29.9

What BMI classifies someone as grade 1 obese?

30.0-34.9

What BMI classifies someone as grade 2 obese?

35.0-39.9

What BMI classifies someone as grade 3 obese?

>40

What are the two primary stimulants of muscle protein synthesis?

resistance exercise and high protein intake

Where in the cell does the phosphagen system occur?

cytosol of muscle

Where in the cell does the oxidative system occur?

mitochondria

Where in the cell does the glycolytic system occur?

cytosol

What is the primary fuel source for the phosphagen system?

stored ATP

What is the primary fuel source for the oxidative system?

carbs and fatty acids

What is the primary fuel source for the glycolytic system?

glucose and glycogen

What is the rate and capacity of the phosphagen system?

very fast rate, very low capacity

What is the rate and capacity of the glycolytic system?

fast rate, moderate capacity

What is the rate and capacity for the oxidative system?

very slow rate, very high capacity

What are some pros to non-linear strategies for weight loss?

flexibility around events and socializing, and planning higher intake days makes it easier

What are some cons to non-linear strategies for weight loss?

may cause restrict and overeat cycles, may increase stress, may cause food guilt

What is a general strategy to decrease fat mass?

sustain a caloric deficit

What is a general strategy to increase lean mass?

resistance training and sufficient protein and energy

What is a general strategy to increasing body mass?

caloric surplus

What is a general strategy to maintaining body mass?

matching average intake and expediture

What is a general strategy to losing fat while preserving muscle?

caloric deficit + resistance training

What are some practical dietary changes to support weight loss?

eating an apple instead of drinking apple juice; switching to diet sodas

What are some practical dietary changes to support weight gain?

adding high caloric snacks like peanut butter or dried fruits

How does RER factor into energy expenditure?

it helps us interpret the amount of fuel used during a workout

What is metabolism?

the process of building molecules and breaking them down (anabolism + catabolism)

What is anabolism?

building larger molecules from smaller ones

What is an example of anabolism?

glycogenesis

What is catabolism?

breaking molecules down

What is an example of catabolism?

glycogenolysis

What is glycolysis?

converting glucose into pyruvate to create ATP