KHP 240 (Campbell)-University of Kentucky-Exam 3

bell shaped curve

the top of the bell is favorable while the other sides are either too much or too little supply of nutrients

In particular, which athletes might be of concern when considering vitamin and mineral deficiencies?

cyclist or swimmers because of trying to maintain low body weight

Which micronutrients are of particular concern for athletes?

iron, Vitamin D, calcium, antioxidants

What is the significance of iron in the body?

proper function of hemoglobin (blood oxygen), increased energy, better overall athletic performance

How can iron deficiency affect athletic performance?

impair muscle function and limit work capacity leading to compromised training and athletic performance

Who, in particular, runs a greater risk of having iron deficiency?

those going through periods of rapid growth, training at high altitudes, menstrual blood loss, blood donation, intense training, or injury

What is the significance of Vitamin D in the body?

absorb calcium and promote bone growth

How can Vitamin D deficiency affect athletic performance?

vitamin D status is linked to increased risk for acute illness, inflammatory injury, stress fracture, muscle pain/weakness and suboptimal muscle performance

Who, in particular, runs a greater risk of having Vitamin D deficiency?

athletes who live at latitudes >35th parallel or who primarily train and compete indoors

What is the significance of Calcium in the body?

growth, maintenance, and repair of bone tissue, regulation of muscle contraction, nerve conduction, and normal blood clotting

How can Calcium deficiency affect athletic performance?

increased risk of low-bone density, stress fractures, and low energy

Who, in particular, runs a greater risk of having Calcium deficiency?

postmenopausal women, people who are lactose intolerant, vegans

What is the significance of antioxidants in the body?

protecting cell membranes from oxidative damage, or oxidative stress

How can antioxidant deficiency affect athletic performance?

Oxidative stress can damage cells, proteins, and DNA, which can contribute to aging. It may also play a role in development of a range of health conditions, including diabetes, cancer, and neurodegenerative diseases

Who, in particular, runs a greater risk of having antioxidant deficiency?

those who don't exercise on a regular basis. They will not have a more developed endogenous antioxidant system

______ should be the base of every meal

carbohydrates

Protein-based diets that are low in carbs lead to what?

- muscle fatigue
- poor performance

Protein may have more ______

fat

Amino acids

building blocks of proteins

How many amino acids are there?

20

How many essential amino acids are there?

8-9 (9 being histidine)

Essential

must be consumed because your body cannot produce them

_________ more effective than protein supplements

whole foods

What are proteins used for? 5 things

- building and repairing muscle tissue
- hair and fingernail growth
- hormone production
- immune function
- replacing red blood cells

Excess amounts of protein (do/do not) lead to better functioning

do not

general requirement for protein

0.4 g/lb per day

What type of athletes have increased needs of protein?

endurance athletes and mass building athletes

grams of protein/lb for endurance athletes

0.6-0.7

grams of protein/lb for mass-building athletes

0.7-0.8

Why is grams of protein/lb so high for endurance athletes?

muscle tissue repair

What types of people have an increased protein needs?

- endurance and mas-building athletes
- dieters on low-calorie diets
- growing teenage diets
- untrained people just beginning exercise program

Why do beginner trainers have a higher need for protein?

new stress and muscle breakdown because body is not accustomed to the training

How many grams of protein per day for a 150 lb athlete?

90-105g (0.6-0.7 g/lb)

Where are carbs stored?

liver and muscles

Where is fat stored?

adipose tissue

How is protein stored?

- about 50% stored in skeletal tissue
- about 15% stored in structural tissue such as skin and bone
- and the remaining are in tissues and organs including the kidney and liver

Body can only use ________ protein at one time

20-25g

Protein will break down into _____, causing you to urinate more often

urea

Too much animal protein can mean what?

- expensive
- can take a toll on environment

Healthy and convenient meat choices

- deli slices/rotisserie chicken
- extra-lean beef, pork, and lamb
- squeeze hamburger between 2 napkins to remove grase

Vegetarian protein sources

kidney beans, chickpeas, peanut butter, tofu, nuts, veggie burgers, edamane, soy

Plant estrogens in soy do not what?

have a feminizing effect, reduce testosterone levels, do not impair fertility

Amenorrhea

loss of regular menstrual cycles

Iron

component of hemoglobin (Hb) that takes oxygen to muscles

symptoms of iron deficiency

fatigue, dizziness, headaches, spoon-shaped fingernails, cravings for licorice or ice

Iron needs for men

8 mg/day

Iron needs for women

18 mg/day

Ways to increase iron intake

- fortified cereals and breads
- consume Iron with vitamin C
- cook with cast iron skillets
- lower coffee and tea intake
- combine vegetable sources with animal sources

Process of cooling body

1. Muscles produce heat
2. heat dissipated through sweating
3. evaporation of sweat leads to cooling of skin
4. cooling of blood
5. cooling of inner body

(T/F) When sweat drips off of skin, it cools the body down

false

Women or men tend to be more efficient sweaters than men

women, less sweat

Thirst

conscious awareness of the desire for water and other fluids

What happens to the blood when you become hydrated?

blood becomes more concentrated (salty) and signals thirst mechanism

Thirst can be blunted by what?

- exercise
- overridden by the mind (pushing through the exercise)

What are some things fluids are used for?

- saliva and gastric secretions
- in urine, helps to eliminate waste
- lubricates joints and cushions organs and tissues

Common sweat rate

1-4 lb/hour

What is sweat rate based on?

sport, body size, intensity of exercise, clothing, weather conditions

Electrolytes

electrically charged particles (or minerals) that help keep water in the right balance inside and outside of the cells

Electrolyte losses in sweat based on 2 lb lost through sweat

Sodium: 800 mg
Potassium: 200 mg
Calcium: 20 mg
Magnesium: 10 mg

Goal of fluids before exercise

body in water balance as opposed to a deficit from the previous exercise session

Fluids before exercise needs

approximately 2-3 ml/lb of body weight at least 4 hr before exercise
- no need to hyperhydrate
- overhydration can lead to diluted blood sodium

Sodium intake can help what?

stimulate thirst and can help retain some water

Fluids during exercise goal

prevent excessive dehydration

Dehydration

a loss of more than 2% of body weight due to water deficit

Fluids during exercise recommended drink

- fluid
- a little sodium
- a little potassium
- a little carbohydrate

Sodium does what?

stimulates thirst (0.11-0.17 g/8 oz. fluid)`

Potassium does what?

replaces that which is lost in sweat (0.02-0.05 g/8oz. fluid)`

Carbohydrate (sugar) does what?

provides energy (12-24 g/8oz. fluid)

More intense exercise requires what?

more carbohydrates (gatorade/powerade)

Fluids after exercise goal

replace all fluids and electrolytes lost through sweat during exercise

aggressiveness of rehydration depends on what?

- when the next exercise session is
- how much fluid and electrolyte was lost
- body may require 24-48 hr to recover completely

drinking ___% more than what was lost can cause rapid and complete rehydration

50

_____________over time will lead to better fluid retention

sipping fluid

Zinc

a mineral that is part of more than 100 enzymes that help your body function properly

What does zinc help do?

- Remove Co2
- enhance healing

The best sources of zinc are in ______

meats, problem for vegetarians

Notes about protein powders, shakes, and bars

- very expensive
- use them to supplement wise eating, if desired, but not to replace it
- quick vs. slow protein

Quick protein

digested and quickly absorbed into bloodstream (whey)

Slow protein

digested slower with a longer-lasting supply of amino acids

_____ contains both quick and slow protein

milk

Timing of protein

- before exercise: protein and especially carbs
- after exercise: protein and carbohydrates

Good "after exercise" snacks

chocolate milk, fruit smoothie, fruit yogurt

How do I know if I am dehyrdrated?

check color and quantity of urine
- dark and scanty=dehydrated
- pale and plentiful=hydrated

Muscle cramps could be related to _________ or ________deficits

dehydration, electrolyte

How does dehydration stress the body?

- increase in body temperature
- increase in heart rate
- increase in burning of glycogen (stored carbs)
- can't concentrate
- exercise feels harder

Hyponatermia

very low blood sodium levels

How does one get hyponatremia at sports events less that are less than four hours?

too much water before event dilutes sodium levels

How does one get hyponatremia at sports events less that are greater than four hours?

extreme sodium loss

Athletes at risk for hyponatremia

- slow marathoners
- triathletes
- ultra-runners
- unfit weekend warriors

When too much water is consumed, what can happen?

the body is unable to eliminate through urination which leads to excess water when compared to sodium

Symptoms of hyponatremia

feeling tired, confusion or disorientation, bloated, nausea, headaches

Preventing hyponatremia in events >4 hrs

- avoid water loading before event
- eat salted foods and fluids 90 minutes before exercise
- consume salty foods during event

Orange juice and other 100% fruit juices

good source of Vitamin C, potassium, and folate

Soft drinks

can be incorporated but have no health benefit and are bad for your teeth

Water

tap water contains flouride, vitamin water not likely to promote health benefits

Coconut water

naturally rich in potassium, high price tag, distinct taste

Energy drinks

can lead to rapid heartbeat, muscle tremors, seizures, and can also damage teeth

Green tea

may protect against heart disease, good choice, may lead to weight loss

5 functions of pre-exercise fuel

- prevent low blood sugar
- settle stomach
- fuels your muscles (and brain)
- peace of mind
- exercise harder

One of the biggest problems with differing pre-exercise fuels is the amount of _____________it can cause

abdominal discomfort