Sports & Exercise Nutrition

The greater dependence on Aerobic Energy Source will result in ___.

Less maximal power output

Power output during 30 seconds is _____ than power output during 5 minutes.

>

Due to increase in exercise, you will gradually have less power due to need for ____.

More ATP

____ energy metabolism is slower than immediate energy, which is termed ____ energy metabolism.

AEROBIC energy metabolism is slower than immediate energy, which is termed ANAEROBIC energy metabolism.

___ energy metabolism is slowest.

Aerobic

What are the five macronutrient sources of energy for ATP resynthesis during exercise?

1-Muscle Glycogen

2-Liver Glycogen

3-Muscle Triglycerides

4-Adipose Triglycerides

5-Carbon skeletons

What are the first 2 sources when beginning a workout?

1-Muscle Glycogen

2-Blood Glucose

What percent contribution(%) do Fats, Glucose+Glycogen, and Protein give to Energy Metabolism at REST?

%FATS- 60%

%GLUCOSE+GLYCOGEN- 35%

%PROTEIN- 2-5%

What percent contribution(%) do Fats, Glucose+Glycogen, and Protein give to Energy Metabolism at LIGHT-INTENSITY?

%FATS- 55%

%GLUCOSE+GLYCOGEN- 40%

%PROTEIN- 2-5%

What percent contribution(%) do Fats, Glucose+Glycogen, and Protein give to Energy Metabolism at HIGH INTENSITY SPRINT-TYPE EXERCISE?

%FATS- 3%

%GLUCOSE+GLYCOGEN- 95%

%PROTEIN- 2%

What percent contribution(%) do Fats, Glucose+Glycogen, and Protein give to Energy Metabolism at HIGH INTENSITY ENDURANCE EXERCISE?

%FATS- 15%

%GLUCOSE+GLYCOGEN- 70%

%PROTEIN- 5-8%

Why should athletes not eat right before a race? (3)

1-GI distress

2-Will directly fuel source available

3-Insulin immediately affected-possibly produce fatigue

___ is the response to hyperinsulinemia.

Rebound Hyperglycemia

Hyperinsulinemia does what? (3)

1-Blunts long-chain fatty acid oxidation by skeletal muscle

2-Blunts FFA liberation from adipose tissue

3-Inhibits hepatic glucose release during exercise--Which inhibits liver glycogen

40-45 minutes after eating an insulin spike is seen and our bodies become dependent on?

1-Muscle glycogen

2-Blood Glucose

3-Short & Medium Chains

Carbohydrate availability depends on?

1-Carbohydrate Availability controls its use

2-Intake affects availability

Long chain fatty acids need ___ transmitters.

CAT-trained

1 Hour of strenuous exercise uses up to ____ of liver glycogen.

55%

2 hours of strenuous exercise depletes glycogen in _____ & _____.

Liver & Exercised Muscles

After about 10 minutes after activity _____ is affected.

Glycogen

What happens if the liver can't keep up with blood glucose use by active muscle?

1-Blood glucose decreases to hypoglycemic levels

2-Serum FA increases dramatically

3-Plasma AA increases dramatically (coming from muscle)

4-Exercise intensity decreases to about 50% of starting intensity

What is the guideline for hypoglycemic level?

< 45 mg GLU per 100 mL/dL of blood

It takes the body twice as long to make ATP using ____ versus Carbohydrates.

Fats

If fat breakdown is slower, it must be from processes that occur prior to the ____.

Citric Acid Cycle

What are the 4 processes are specific to fat breakdown?

1-Beta Oxidation

2-Fatty-Acid Activation

3-Intracellular Transport (from the blood into the Cytosal)

4-Mitochondria Transport

The presence of carbohydrates will prevent ____.

"Bonking" or "Hitting the Wall"

The Training Effect does what?

1-Greater ability to oxidize Pyruvate

2-Greater glycogen stores

3-Greater use of fat as a fuel source

Training helps conserve the ____.

Glycogen reserves

Females tend to have a greater reliance on ____ & ____ is constrained.

Lipolysis & Glycolysis

Other than training, how can someone increase their glycogen store?

Eat a high carbohydrate diet

What are the 5 Potential Sites for ENDOCRINE REGULATION of Substrate Use?

1-Substrate Availability (via effect on Nutrient Storage)

2-Substrate Mobilization from Body Tissue Stores

3-Substrate Uptake at Tissue Site of Use

4-Substrate Uptake within Tissue itself

5-Substrate Trafficing among Storage, Oxidation, and Recycling

List the 3 hormones that stimulate Glycogen Phosphorylase during strenuous exercise?

1-Epinephrine

2-Norepinephrine

3-Glucogon

Energy contribution ranges from ____ for muscle triglycerides.

15-35%

Carbohydrates & lipids use identical oxidation pathways once this product is produced?

Acetyl-CoA Oxidation

Training increases plasma levels of ___.

Hormone-Sensitive Lipase

What 4 hormones that activate Hormone-Sensitive Lipase?

1-Epinephrine

2-Norepinephrine

3-Glucagon

4-Growth Hormone

Fat use is proportional to ______.

Blood Flow

Subcutaneous Abdominal Adipocytes have a much > ____ than Gluteal Femoral region.

Vascular density

____ is released from the VISCERAL ADIPOCYTES from adipose tissue.

Adipokines

Fat use @ 25 % and 85% of VO2 Max:

1-No difference in fat usage @ low intensity vs. high intensity exercise--Fat usage slightly decreases

2-Fat usage does not from low intensity to moderate intensity

3-If your looking to burn fat-- Long duration exercise @ moderate intensity

RQ value ____ overtime.

Decreases

Classification of RQ value:

0.7 (100% fat burn) - 1.0 (100% Carb burn)

0.85= Combination of burning fat & carbs

What specific type of amino acid is oxidized within the skeletal muscle rather than the liver?

Branched Chained

What are the 3 branched-chained amino acids used for protein during exercise?

1-Leucine

2-Isoleucine

3-Valine

During exercise there is a ____ in protein synthesis.

Decrease

During recovery, protein can increase between ___ following exercise.

10-80%

Sir Prescott Joule announced the ___ of work raises the temperature of a pound of water by 1 degree F.

838 ft/lb

____ is the quality of heat necessary to raise the temperature of 1 liter of water 1 degree C.

kilocalorie (kCal)

____ is the description of energy transfer.

Heat

Energy = _____

Kilojoule (kJ)

Movement (work) added energy, raising the temperature: 1 kcal--____

4.184 kJ

What is the definition of Heat of Combustion? (Energy Intake)

Heat liberated by oxidizing a specific food; it represents the food's total energy value.

What is Heat of Combustion for Carbohydrates, Proteins, and Lipids?

Carbohydrates- 4.2 kCal/g

Proteins- 5.65 kCal/g

Lipids- 9.4 kCal/g

Energy liberated ____ energy available to body.

Doesn't equal

In protein, nitrogen atoms must combine with hydrogen atoms to form urea-furthermore ___ of the potential energy is lost.

19%

___ & ___ have the same fuel values.

Carbs & Lipids

What is the definition of a Coefficient of Digestibility?

Digestive efficiency represents the percentage of food digested and absorbed to serve the body's metabolic needs.

What are the ranges for the Coefficients of Digestibility for Carbohydrates, Proteins, and Lipids?

Carbohydrates- Ranges from 90-98%

Proteins- Ranges from 78-97%

Lipids- Ranges from 90-95%

The more ___ available, the lower the coefficient of digestibility.

Fiber

____ are calculated using at water general factors.

Calories

The standard for calculating calories is ___ for carbohydrates & proteins.

4 kCal/g

The standard for calculating calories is ____ for lipids.

9 kCal/g

Dietary calorimetry is:

1-Highly theoretical

2-Timely

3-Expensive

4-Engineering Expertise

_____ is based on the assumption that all energy releasing reactions depend on O2 use.

Indirect Calorimetry

The blend of Carbs, Proteins, and lipids in 1 liter of O2 resulted in ____ released when burned.

4.82 kCals

The value is rounded to 5.0 kCal/L of O2 consumed for any ___ activity.

Aerobic

The measurement of O2 is done with either a ___ or ___.

Closed-Circuit Spirometry & Open-Circuit Spirometry

The open-circuit spirometry reading for O2, CO2, & N are:

O2- 20.93%

CO2- 0.03%

N- 79.04%

1-What does RQ stand for, and what is its definition?

2-What is the equation for RQ = ____ / ____?

1- Respiratory Quotient-the complete oxidation of a molecule's Carbon and Hydrogen atoms to Carbon Dioxide and water end products requires different amounts of Oxygen. Thus, the substrate metabolized (whether carbs, fats, or proteins) determines the quantity of CO2 produced relative to Oxygen consumed.

2-Volume CO2 Produced / Volume O2 Consumed

RER(R) = ____

RQ During Steady State Conditions

RER (R) does NOT = RQ Because...

1-Steady State

2-Hyperventilation

Basal Metabolic Rate (BMR) ~ ___ of Total Energy Expenditure(TEE).

60-75%

Decrease physical activity, ___ BMR reliance.

Increases

Increase physical activity, ___ BMR reliance.

Decreases

Females BMR is typically less (@ any age) because of ___.

Fat-free mass

Thermic effect of food accounts for ____ of TEE.

~10%

TEE of physical activity is ~15-30%; it varies due to: (4)

1-Intensity

2-Duration

3-Body Mass

4-Climate

Which administration is responsible for regulating food labels?

FDA

Which institution was the first to recommend that individuals need more than the previously recommended 30 minutes of physical activity of moderate intensity on most days for maintenance of healthy body weight?

Institute of Medicine

75. What specific recommendation is given to the maximum recommended intake of added sugars?

Less than or equal to 25%

76. Provide the RDA of protein for the average individual, as well as the modifications for an endurance and strength trained athlete.

Normal- 0.8 g/kg

Endurance Trained- 1.2- 1.4 g/kg

Resistance Trained- 1.8 g/kg

What is the upper limit of g/kg of Carbohydrates per day that an endurance athlete should consume?

10 g/kg

A mineral that possess' antioxidant properties owe their contribution to the incorporation of this specific enzyme, known to protect plasma membranes from free radical damage.

Selenium

Describe the type of exercise intensity which often precedes a decrease in immune function markers.

Vigorous

Which nonessential amino acid plays an important role in normal immune function?

Glutamine

Two essential fatty acids are: (1:1 ratio)

Omega-3 & Omega-6

The ___ & ___ give food recommendations in quantitative portions.

USDA & FDA

What is the macronutrient range that the Institute of Medicine established?

Carbohydrates- 45-65% of total calories (less than or equal to 25% of total calories from added sugars)

Proteins- 10-30% of total calories

Lipids- 20-35% of total calories

The American Heart Association recommendations of Physical activity for adults & children:

- 30 min/day Adults

- 60 min/day Children

30 min/day will only ____ health risk.

Decrease

______ of the population does NOT do moderate activity.

Greater than ( > ) 60%

___ of the population does NO activity.

25%

The higher your physical fitness, the ____ your BMI.

Lower

An increased fitness was associated with _______ & ________.

Greater Dietary Fiber & Lower Cholesterol

While at rest, barely any ______ are broken-down to help maintain blood glucose.

Amino Acids

While consuming low carbs, there is a ____ nitrogen balance due to an increase in breaking down amino acids to provide energy.

Greater than ( > )

Our small intestine can absorb the following: (all at the same rate)

1-Amino acids

2-Di-peptides

3-Tri-peptides

_______ chain amino acids digest faster.

Branched

Lipid intake recommendation is not to exceed ___.

30%

____ should be unsaturated fatty acids.

70%