NFSC 100 Final part 3

sports nutrition and food safety

what are the benefits of regular exercise?

• improves cardiovascular health

• helps maintain a healthy body weight

• builds and maintains muscle and bone strength

• improves mood and mental health

• increases energy levels and reduces fatigue

• improves sleep quality

• reduces chronic disease risk

• improves overall quality of life and longevity

What are the Physical Activity Guidelines for Americans?

adults should either do:

• 150–300 minutes per week of moderate-intensity aerobic physical activity

• 74–150 minutes per week of vigorous-intensity aerobic physical activity

• an equivalent combination of these activities

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• include muscle-strengthening activities that involve all major muscle groups on 2 or more days a week

moderate-intensity physical activity

aerobic activity that increases heart rate and breathing

• ex: brisk walking, dancing, swimming, biking

vigorous-intensity physical activity

aerobic activity that greatly increases heart rate and breathing

• ex: jogging, tennis, swimming continuous laps, and uphill biking

muscle-strengthening physical activity

activity that increases skeletal muscle strength, power, endurance, and mass

• ex: strength training, resistance training, muscle strength, endurance exercises

adenosine triphosphate (ATP)

main energy currency for cells; used by cells to produce muscle contractions, pump ions across membranes, and support enzyme activities

• only small amounts stored in resting cells

anaerobic ATP production

supplies quick energy for short bursts of intense activity when oxygen availability is limited

• ATP is stored for about 2 seconds, then resupplied by Phosphocreatine

aerobic ATP production

supplies energy when oxygen is readily available for low- to moderate-intensity physical activity

how are carbohydrates used in aerobic and anaerobic ATP production?

primary fuel for during high-intensity exercise

anaerobic → supplies less ATP for shorter activities, made without oxygen

aerobic → glucose from blood, liver glycogen, and muscle glycogen broken down with oxygen; produces large amounts of ATP for longer-duration activity

how is fat used in aerobic ATP production?

primary fuel during longer duration, low-intensity exercise

aerobic → fats are broken down into fatty acids, released from adipose tissue, transported in the blood to muscles, and used to produce ATP

how is protein used in aerobic ATP production?

provides 5% of energy needs during low/moderate intensity exercise, and provides 10-15% of energy needs during endurance exercise

• branched-chain amino acids provide most energy

what are the primary sources of ATP synthesis?

glucose (from carbohydrates) and fatty acids (from fats), while protein (amino acids) are used in minimal amounts

what macronutrients are used for energy during long duration exercise?

mainly fats, some carbohydrates

what macronutrients are used for energy during short duration exercise?

mainly carbohydrates

what macronutrients are used during low-intensity exercise?

mostly fats, some carbohydrates

what macronutrients are used during high-intensity exercise?

mainly carbohydrates, some fat

fat vs carbohydrates in exercise?

fat → long-duration, low intensity exercise

carbohydrate → short high-intensity exercise

protein → backup fuel, more for endurance fuel or when carbohydrate availability is low

how much carbohydrates should an athlete consume in their diet?

40% to 65% of total calories, more for heavier activity level

• light activity: 3-5 g

• moderate activity: 5-7 g

• heavy training: around 12 g

carbohydrate loading

a process in which a high-carbohydrate diet is consumed before an athletic event

• long-duration activities: marathons, triathlons, etc.

how much protein does an athlete need?

1.2 to 2.0 g, which is met by a normal diet

• supplements not needed

how much fat does an athlete need?

up to 35% of total calories

• monounsaturated fats instead of saturated and trans fat

how should athletes decide fluid needs?

• sweat rate

• exercise intensity/duration

• environmental conditions

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fluids should be consumed before, during, and after exercise to replace fluid lost

when is water appropriate?

best for short or moderate-intensity exercise

when are sports drinks appropriate?

best for long duration, high intensity exercise

• replacing electrolytes

The Athletes’ Plate

an eating pattern for athletes with different recommendations for different workouts; adjusts food proportions depending on intensity and duration

• more training = more carbohydrates

• less training = fewer carbs

what are the 3 R’s of recovery?

rehydrate

refuel → carbs to replenish glycogen stores

rebuild → protein to repair muscle tissues with amino acids

what are the three types of food safety hazards?

physical → hair, bugs, glass, wood

biological → bacteria, viruses, parasites, yeasts and molds

chemical → cleaners, heavy metals, pesticides/drug residues, radiological hazards, allergens

foodborne illness

usually toxic or infectious in nature and caused by bacteria, viruses, parasites, or other chemical substances entering the body through contaminated food/water

when do symptoms of foodborne illness occur?

range from a few hours to several days after eating a contaminated item

which foods are most likely to be associated with foodborne illness and why?

fruits, vegetables, animal products (meat, poultry, seafood, eggs), and dairy products

• require careful preparation and handling to prevent contamination

how should we wash leafy produce?

rinse with clean water

how should we wash smooth produce?

rub under clean water

how should we wash rough produce?

scrub with a brush under clean water

what is the 4 step framework to prevent foodborne illness?

clean → wash hands and surfaces often

separate → don’t cross contaminate foods

cook → cook to proper temperatures

chill → refrigerate properly

cross contamination

accidental introduction of an allergen into a product (food item)

what temperature range is considered the danger zone for bacterial growth in foods?

bacteria grows quickly between 41ºF and 135ºF

sell by date

tells the store how long to display the product for sale; buy the product before this date expires

best if used by date

recommended for best flavor or quality; not a purchase or safety day

use by date

the last date recommended for the use of the product white at peak quality; determined byu the manufacturer of the product