Nutrition Chapter 11

A comprehensive set of flashcards covering key concepts, myths, and nutritional advice for athletes regarding physical performance.

What are the three major factors that affect physical performance?

Genetics, Training, Nutrition.

Why is nutrition often overlooked in physical performance?

It is often ignored or misunderstood.

What is a common source of misinformation about nutrition?

Dietary supplement labels, online blogs, and magazine articles.

Can very physically active people eat all the fat and sugar they want?

No, a poor diet can still affect health despite physical activity.

What percentage of calories should athletes derive from carbohydrates?

45-65% from carbohydrates.

What is the key ingredient in strength building?

Resistance exercise.

Do athletes need protein and amino acid supplements to improve strength?

No, they can get enough protein from food.

What can excessive protein intake lead to?

Increased workload on the kidneys.

When can glycogen stores be saturated?

By carbohydrate intake regardless of the initial glycogen level.

What is the relationship between protein consumption post-resistance training and muscle synthesis?

More protein does not lead to greater muscle protein synthesis beyond a certain level.

if an athlete consumes a vitamin and mineral supplement will benefit from it

Vitamins and minerals participate in energy formation, but do not buy themselves increase ability to produce energy, vitamin and mineral supplements benefit individuals with well diagnosed deficiency diseases, but do not improve performance in well-nourished individuals, including athletes

What should be consumed after resistance exercise to support recovery?

20 g of high-quality protein and carbohydrate.

How does drinking water during exercise affect performance?

It prevents dehydration and maintains performance.

Is body weight or body composition more important for athletes?

Body composition can be more important for some sports.

What are the main substrates for energy during exercise?

Glucose from muscle, glycogen stored in liver, and fatty acids from fat & muscle stores.

What is ATP and its role in muscle contraction?

ATP is the source of energy for muscle contraction.

does glucose and fatty acids require oxygen?

Glucose does not fatty acids do

How does ADP become ATP?

ADP traps energy obtained from macronutrients.

what results in the production of ATP from ADP?

Metabolism of glucose glycogen and fatty acid

what conversions into ATP require oxygen?

Pyruvate protein, and fatty acids

What determines how much ATP is produced during aerobic energy formation?

The presence of oxygen.

what conversions into ATP form without oxygen?

Glucose from the liver and muscle glycogen

What is a key advantage of fatty acids over glucose during aerobic exercise?

Fatty acids provide more ATP and are not limited in availability.

What energy formation occurs without oxygen?

Anaerobic energy formation.

What happens to pyruvate in the absence of oxygen?

It is converted to lactate.

what are the nutrition recommendations for athletic performance in endurance events

Top off glycogen stores with food or fluids, providing around 60 g of carbohydrates 2 to 3 hours prior to endurance events consumer source of carbohydrates during the event help maintain blood glucose level levels and conserve glycogen fluid intake should match fluid loss. About 2 cups of fluid are needed for a rep pound of body weight loss during exercise.

what are the nutrition recommendations for athletic performance in resistance exercise?

consume 20 g of high-quality protein in carbohydrate in a Miller snack within two hours after exercise to support muscle recovering grow growth and to build up muscle glycogen stores individuals age 60 years and older may need up to 40 g of protein after resistance training to maximize muscle protein, synthesis, maintain appropriate hydration with water during exercise sessions, lasting less than an hour

What is 'hitting the wall' during exercise?

Depletion of glycogen stores leading to fatigue.

What is the protein requirement for strength or endurance athletes?

1.2-1.8 g/kg of protein daily.

during exercise muscle fibers develop microscopic tears during training what is needed to help repair and rebuild the muscle of limit tissue breakdown

protein

what should you intake after exercise?

Around 20 g of high-quality protection intake within two hours

what are examples of high-quality proteins?

Eggs, soy milk, milk, meat, and beans and rice

What type of protein is considered gold standard post-exercise?

Chocolate milk.

What benefits does hydration provide during athletic activity?

Enhances performance and prevents fatigue, prevent excessive body temperature, helps prevent injuries

How is sweat rate calculated?

Fluid loss per hour of exercise = body weight loss + fluid intake.

What percentage of body weight loss indicates dehydration?

2% of body weight.

What are common effects of dehydration?

Thirst, reduced sweat, confusion, light-headedness. reduced urine output. Heat exhaustion or heat stroke.

What are symptoms of heat exhaustion?

Intense thirst, weakness, dizziness, confusion.

What is heat stroke?

A condition requiring emergency care, characterized by high body temperature.

what is heat exhaustion?

A condition caused by low body water and sodium content due to excessive loss of water through sweat and hot weather. Symptoms include intense, thirst, weakness, pain, illness, dizziness, nausea, fainting, and confusion, fluid fluids with electrolytes and a cool place or the remedy also called heat, frustration, and heat collapse.

what is a heat stroke?

A condition requiring emergency medical care and this characterized by hot, dry skin labored and rapid breathing a rapid pulse, nausea, blurred vision, irrational behavior, and often coma internal temperature succeeds 105 due to a breakdown of the mechanisms for regulating body temperature heat stroke is caused by prolonged exposure to environmental heat or strayness physical activity. The person affected by heat stroke should be kept cool by any means possible such as removing clothing and soaking the person in ice cold water if conscious the person should be given fluids also called sun stroke.

how does water intoxication occur?

During endurance events when insufficient sodium is consumed compared to water when blood sodium is less than equal to 135nmol/L

What can water intoxication lead to?

Nausea, vomiting, confusion, seizures, coma.

To maintain hydration during > 1 hr events, what should be consumed?

Water and electrolyte-containing beverages.

what are fluids that do not hydrate

Fluids containing over 8% carbohydrates, alcohol, alcoholic beverages, and 100% water in a sodium depleted person

What is a significant concern for female athletes regarding menstrual health?

Irregular or absent menstrual periods or late onset of periods during adolescence

what is the result of female athletes with missing in irregular periods?

They are at risk for developing low bone, density, osteoporosis, and bone fractures

What dangerous practice do wrestlers often engage in?

'Making weight' through fasting and dehydration.

Why are female athletes at higher risk for iron deficiency?

Higher risk due to physiological demands and pressures in sports.

what decreases endurance?

Iron deficiency and anemia

What are ergogenic aids often used for?

To increase energy and performance.

What is the main recommendation of the National Athletic Trainers' Association?

A food-first philosophy for supporting athlete health and performance.

What are anabolic steroids derived from?

Testosterone.

why is testosterone banned by the US Olympic committee?

It has adverse effects on health with acne increased sex drive increased body hair impaired fertility mood ranges from depression to hostility and male characteristics, such as facial hair and voice evening can occurring female females who use anabolic steroids

what are ergogenic aids?

often use to increase energy and performance few been tested for safety effectiveness those known to increase muscle mass strength or endurance are usually banned from use in the national athletic trainers association, supports of food first philosophy to support health and performance among athletes

What stimulant do athletes commonly use to enhance exercise performance?

Caffeine.

What factors are keys to improved athletic performance?

Genetics, Training, Nutrition.

What should athletes focus on rather than performance aids?

Their individual ability to excel.

What is the primary concern of female athletes in 'leanness' sports?

Inadequate calorie intake.

What is dehydration's severe consequence in extreme cases?

Heat stroke.

What should a post-exercise snack include for recovery?

Carbohydrates and high-quality protein.

Which athletes may need more protein post-exercise?

Individuals aged 60 years and older.

During which time frame should carbohydrates be consumed for endurance events?

2-3 hours prior.

What is the recommended fluid intake for every pound lost?

About 2 cups.

How does hydration status during exercise primarily get affected?

By sweat rate and environmental conditions.

What can prolonged dehydration lead to?

Heat exhaustion or heat stroke.

What does the term 'bonking' refer to?

Severe fatigue due to glycogen depletion.

What dietary pattern is recommended for athletes?

A nutritious assortment of foods meeting energy and nutrient needs.

What is the role of hydration in preventing injuries?

Adequate hydration delays fatigue and helps prevent injuries.

What type of nutrition should athletes focus on in their daily diet?

Healthy dietary patterns that support physical health.