DHN 315 Exam 2

Proteins are made of

amino acids

Essential amino acids

Our body cannot make enough, we must take in through diet

Conditionally essential amino acid

an amino acid that is normally nonessential but must be supplied by the diet in special circumstances such as inborn errors of metabolism and breakdown

Functions of protein in the body

hormones, growth/maintenance/repair, body structure and blood, fluid balance, transport, acid base balance, antibodies, collagen, enzymes

What % of protein is used for energy?

5%

Net protein _____ during exercise followed by protein ____ during recovery

Breakdown, synthesis

How aerobic training impacts protein synthesis

Stimulates synthesis of mitochondria and oxidative enzymes

How resistance training impacts protein synthesis

Promotes synthesis of contractile muscle protein

3 BCAAs

leucine, isoleucine, valine

Potential benefits of BCAAs

Increase secretion of anabolic hormones

Modify fuel used during exercise

Prevent adverse effects of overtraining

Prevent mental fatigue

Leucine may

Be used as fuel during PA to prevent adverse changes in neurotransmitter fun

Spare muscle glycogen

Prevent protein degradation or slow it

Prevent delayed onset muscle soreness

Ratio of leucine:valine:isoleucine

2-3:1:1

Protein daily recommendation

1.2-2.0 g/Kabwe

Adult RDA for protein

0.8g/kgbw

Two main recommendations for protein

Quality protein

Spread throughout day

How much protein immediately after exercise

0.25-0.3g/kgbw immediately after exercise (about 20g)

Examples of good protein sources

Meat, milk, quinoa, legumes

AI for water for adult male

16 cups

AI for water for adult females

12 cups

Nephron

Functional unit of kidney, necessary to regulate filtration and urine output

Antidiuretic hormone

Secreted from pituitary gland in response to high blood osmolarity

Urine output decreases

Increase water absorption

Renin angiotensin

Kidneys respond to blood flow

Blood vessels constrict

Aldosterone secreted which increases water absorption from kidneys

Euhydration

a state of normal levels of body water

Dehydration

Loss of body water

Hyper hydration

Body retains excess fluids

What sports are prone to dehydration

Wrestling, cross country running, football, soccer

Mild dehydration

Thirst, <5% of body weight lost, dry mouth, low BP, low energy, sudden weight loss

Severe dehydration

>5% body weight lost, pale skin, bluish lips, irregular pulse, confusion, shallow breathing

Risk factors for hyperhydration

Excessive fluid consumption, females, poor heat training, high sweat loss

Are vitamins organic or inorganic?

Are vitamins macro or micronutrients?

organic, micronutrient

Are minerals organic or inorganic?

Are minerals macro or micronutrients?

inorganic, micronutrient

fat soluble vitamins

A, D, E, K

water soluble vitmains

Biotin, thiamin, niacin, riboflavin, pantothenic acid, B6, B12, folate

which vitamins help prevent oxidative damage

A,C,E

Key function of B vitmains

cofactors in energy metabolism

which vitamins are important for RBCs

folate, B6,B12

which vitamin is important for formation of epinephrine

C

which vitamins are important for formation of neurotransmitters in brain that contribute to relaxation

thiamin, B6, B12

which vitamin increases bone density

D

oxidation

normal process, free radicals produced to fight off pathogens

oxidative stress

imbalance between production of reactive compounds and body's ability to protect against their adverse effects

antioxidant examples

vitamin A,C,E and selenium, and zinc

3 key natural antioxidant enzymes

catalase

superoxide dismutase

glutathione peroxidase

good food sources of antioxidants

gogi berries

blueberries

artichokes

dark chocolate

pecans

In athletes cherry consumption may

improve sleep

decrease inflammation

decrease oxidative stress

health benefits of antioxidants

reduced risk of cancer

longer life span

healthy aging

reduced risk of cataracts

vitamins and mineral needs increase for athletes training/competing >__ hours per week

20

main roles of mineral in sports performance

bone integrity

increased need for iron because of increased oxygen need

prevent muscle cramping

trace minerals

minerals needed in amounts <100mg/day

major minerals

minerals needed in amounts >100mg/day

key functions of minerals in the body

fluid balance, bone health, antioxidants

Calcium is important for

phosphorus absorption and mineralizes bone

osteoporosis

thinning and weakening of bones

vitamin D importance in bone metabolism

increase Ca absorption from GIT and reabsorption from kidneys

promote mineralization of bone

most common sites of osteoporotic bones

spinal vertebrae, hip wrist

what sports are at greatest risk for osteoporotic bone

gymnastics, dance, distance running

key recommendations for promoting bone health in athletes

consume enough calcium and vitamin D

get at least 20 min of sun exposure per day

watch energy intake

get regular screening

female athlete triad

low energy availability

amenorrhea

osteoporosis

Iron deficiency can cause

anemia

limited oxygen delivery to muscles

adverse effects on oxidative metabolism in muscle

heme iron

predominantly animal sources, 15-35% absorbed from GIT

non heme iroin

2-20% absorbed from GIT, predominantly plant sources

Factors that decrease iron bioavailability

high calcium intake

oxalic and phytic acid

soy protein

polyphenols

medications that reduce stomach acidity

key symptoms of iron deficiency anemia

headache, pale skin, fatigue, irritability, shortness of breath, cold

sports anemia

not a true anemia, most common in endurance sports, hemoglobin levels lower, but other markers of iron status normal

iron deficiency anemia measurable signs

small and pale colored RBCs

<10 ferritin, 10-20 iron absorption

food sources of zinc

oysters, fish, red meat, poultry, wheat germ

signs of hyponatremia

bloating, puffiness, nausea, seizures, coma, respiratory arrest, vomitin

General fluid recommendations for athletes

drink slowly

minimize consumption of alcoholic beverages the night before competition

consider need for carbohydrates and electrolytes

start training or the event well hydrated

How to calculate hydration needs

BW change *16-24 oz

then + that to what was consumed

divide by hours to determine fluid needs per hour

what region of the brain acts as body's thermostat

hypothalamus

4 key environmental conditions for heat illness

air temperature >80

humidity 50-60%

poor air movemetn

sunshine

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

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.

grams of protein/kg BW for a weight restricted

1.4-1.8g/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 strength trained and endurance trained

1.2-1.4g/kg BW

grams of protein/kg BW for a sedentary

.8g/kg BW

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

which athletes are at higher risk of ED

surf, cycling, wrestling, skiers, gymnasts

Heat syncope

This is lightheadedness or fainting that occurs when blood pools in the lower body and blood flow to the brain is reduced.

Heat exhaustion

Heavy sweating, rapid pulse, fatigue, nausea, and dizziness brought on by high heat, which prevents athletes from continuing exercise.

Exertional heat injury

High body temperature and physical activity can cause organ, neurological, and metabolic damage.

Exertional heat stroke

A life-threatening medical emergency that comes on from an extremely high core body temperature. It can cause confusion, seizures, coma,

Exercise-associated muscle cramps

Sudden, painful, and involuntary contractions of the muscles. This occurs during or after physical activity.

Fluid intake before exercise

4 hrs before: 5-7mL/kg bw

2 hours before: 3-5mL/kg bw

Fluid intake during exercise

14-28oz per hour of exercise

Fluid intake after exercise

1.5L /kg bw lost

When trying to gain weight

keep food around

remember drinks can be a good source of calories