Sports and Exercise Nutrition

benefits of exercise

- helps prevent chronic diseases (increases HDL, decreases resting heart rate, decreases heart pressure)

- helps with stress management

- improves sleep quality

- helps with body weight management

- maintenance of muscle mass

exercise intensity

important as it will determine how your body responds to the exercise

<55% max heart rate

light intensity

55-70% max heart rate

moderate intensity

70-85% max heart rate

vigorous intensity

%VO2 max

the percent of your maximum effort

carbohydrates

the higher you work effort: the more energy you expend, the more you rely on ____________

fat

the longer you workout: the more energy you expend, the more you rely on ____________

creatine phosphate, anaerobic metabolism, aerobic metabolism

ATP must be resynthesized from one of these three sources

ATP-phosphocreatine system

immediate source of energy for the body, lasts 10-30 seconds, uses stores of phosphocreatine, anerobic

glycolysis

used during first 2-3 minutes of activity and high intensity exercise, breakdown of glucose (from glycogen) to pyruvate (converted to lactic acid), much of lactic acid transported to liver

cori cycle

the process of transporting lactic acid from muscle to liver and return of glucose to muscle

aerobic metabolism

meets prolonged demands of sustained activity: 2 minutes to several hours; carbs, fat, and amino acids are continuously oxidized to provide ATP

fatty acids and glucose

during rest, the body derives most ATP from the oxidation of

double

regular, intense exercise can more than ___________ the caloric requirement for athletes

relative energy deficiency in sports (REDS)

a syndrome that stems from low energy availability in athletes

carbohydrates 1

primary fuel source of moderate to intense exercise is _______________

glycogen

______________ is the storage of carbs in the muscle and liver

3-5 g/kg

very-light training program

5-7 g/kg

moderate-intensity training programs, 60 min/d

6-10 g/kg

moderate to high intensity endurance exercise, 1-3 h/day

8-12 g/kg

moderate to high intensity exercise, 4-5 h/d

fat

primary fuel source at rest and during low intensity exercise

fat 1

__________ is stored in much greater amounts than carbohydrates

1.2-2.0 g/kg

general protein recommendations for athletes

rehydrate, refuel, repair, rest

the four R's of nutrition after exercise

rehydrate

consume 1.5x the amount of fluid lost during exercise

refuel

consume 1-1.2 g of carbs/kg of body weight to start to refill glycogen stores

repair

consume 0.25-0.4 g of protein/kg body weight to help with repairing muscles

rest

make sure to get adequate sleep, 7-9 hours, and not overtraining will help improve exercise recovery and adaptations

light lemonade

you want your urine to be a ____________ ______________ color

826 mg/L

average sweat sodium

3200 mg/L

average blood sodium concentration

increases

sweating ___________ blood sodium concentration

hyponatremia

_______________ occurs from overconsuming water without consuming any sodium