KAAP 320 EXAM 3

Carbohydrates

-4 kcal per gram

-50 to 70% of calories

protein

-4 kcal per gram

-10 to 15% of calories

fat

-9 kcal per gram

-less than 30%

How much energy/calories does an athlete burn

-burns 100 calories or 100 units of energy for every 10 minutes of exercise

glycogen storage

-can store up to 1600-1800 calories

-liver stores 400-600

-muscle stores 1200

60 minutes of exercise

-glycogen in the liver is gone

-50% of glycogen in specifically exercised muscles is gone

*should consumer sports drink after this time

2 hours of exercise

-glycogen is depleted

-"hit the wall" and performance declines

carbs consumed post exercise?

-depending on length of training session 5-12 grams/kg

Carbohydrate targets based on training

-minimal: 3-5g/kg

-moderate: 5-7g/kg

-high: 6-10g/kg

-very high: 10-12 g/kg

Water is important for what?

-hydration

-nutrient transport

-dissipation of heat

-elimination of waste products

recommended protein intake

-0.8 for normal person

-1.0-1.2 for athletic population

Training Considerations (4)

-pre training meal

-during training meal

-post training meal

-hydration

carb content for pretraining meal

-consume 150-350 grams of CHO (1.5g/lbs)

Pre Training Meal

-eat before all workouts at least 1-2 hours prior

-don't skip meals

-choose carbs before workouts

-eat enough after to maintain weight or if losing weight, lose slowly

-drink fluids

protein and carbs content for pre training meal

-general guidlines: 1-2 g CHO/kg and .15-.25 g PRO/kg 3 to 4 hours before competition

Pre exercise ingestion of PRO does what?

-increases muscle protein synthesis

Pre exercise ingestion of PRO+CHO does what?

-produce significantly greater levels of muscle protein synthesis

-greater increases in strength and favorably impacts body when compared to CHO alone

During Training Ingestion

-ingest fluid relative to amount of fluid lost

-.45 kg lost=1/2 liter of fluid

-consume CHO during long lasting activity

-preferred CHO is in liquid form (6-8% CHO, anything higher can cause GI distress)

Mixing different forms of CHO does what?

-increase muscle oxidation from 1.0g CHO/min to 1.2-1.75 g CHO/min

-glucose, fructose, sucrose (high levels of fructose not recommended)

CHO & PRO ratio during training/what does it do?

-ratio of 3; 4:1

-increases endurance performance during both acute exercises and bouts of endurance exercise

benefits of carb ingestion during exercise

-CHO alone or with PRO during resistance exercise: increases muscle glycogen stores; offsets muscle damage; facilitates greater training adaptations after acute prolonged periods of resistance training

-30-60 grams CHO per hour

Post Training Meal Guidelines

-delaying CHO intake will impair muscles recovery

-consume CHO and PRO in a 3:1 ratio (within 30 mins)

-larger meal consumed within 2 hours

Post Exercise Consumption of CHO within 30 minutes has been shown to do what?

-stimulate muscle glycogen re-synthesis

Post Exercise Consumption of CHO and PRO has been shown to do what?

-stimulate muscle glycogen re-synthesis to a greater extent

Post Exercise ingestion of amino acids/EAA's have been shown to do what?/how long after?

-stimulate robust increases in muscle PRO synthesis

-immediately to 3 hours after

-6-20 g EAA; 30-40 g CHO

Daily post exercise ingestion of CHO and PRO supplement promotes what?

-greater increases in strength and improvements in lean tissue

Milk protein

-different kinetic digestion patterns and may subsequently differ their support of training adaptation

Addition of Cr to CHO+PRO supplement with regular resistance training facilitates what?

-greater improvements in strength and body composition as compared

Hydration defintion

-the level of water and electrolytes for your body to sustain a particular level of performance

-lost by sweating

Common amount of fluid loss

2-6% loss of fluid body weight

Fluid loss

-1% elevation of core body temp

-3% impaired performance

-5% cardiovascular strain

-7% decreased ability to regulate heat

-10+% heat stroke, unconsciousness

electrolytes

-are salts (ions) which are needed to maintain the body's normal electrical function: potassium, chloride, sodium, magnesium

How can electrolytes be replaced?

-replenished by ingesting carbs or electrolyte dense substances

Hydration indicators

-thirst not an indicator of need; athlete will drink more if it tastes better

-larger/cooler volumes of fluid empty the stomach quicker and are more easily absorbed by small intestine

dehydration

-body's excessive loss of water and electrolytes

-effects performance and thermoregulation

-can be direct cause of illness/injury

-can be indirect cause due to decreased performance

Symptoms of dehydration

-dark yellow, strong smelling urine

-decreased urination frequency

-rapid RHR

-muscle soreness and cramping

-thirst (too late)

-headache and discomfort

-lethargy and chills

complications of dehydration

-severe cramping

-heat disorders

-altered kidney function

-unconsciousness

-death

Long duration endurance events require sports drinks because?

-increased need for fuel

-prevention of hyponatremia

Hyponatremia definition

fluid/electrolyte disorder that occurs when Na level in blood is below normal (<136)

Signs of Hyponatremia

-headache

-malaise

-confusion

-swollen hands and feet

-wheezy breathing

Complications of Hyponatremia

-seizures

-death

-coma

potential causes of hyponatremia

-excessive sweating

-excessive Na losses in sweat

-over drinking up to or during event

-replacing sweat losses only with H2O

when to use sports drink

-additional fuel is required

-events greater that 60 minutes

-events with high prevalence of hyponatremia

-multiple practice sessions

-weight loss is a concern

-if an adequate diet is unattainable

Hydration Guidelines

-1/2 liter hr before workout

-1/2 liter of fluid for every 2.2 kg lost

-1/4 liter every 15 minutes during workout

appropriate sports drink?

-6-8% carbohydrate; drinks greater than 6 slow stomach emptying

-30 mg potassium

-100-110mg sodium; little effect on blood but causes athlete to drink more

Weight Loss

-dr. jack wilmore

-calorie decrease

Calorie needs if sedentary and are maintaining weight

-# of calories to maintain body weight is around 11-12 calories per pound of body weight

Calorie needs for physical activity

-each degree of physical activity add one more calorie per pound

-13 cal/lb for low level

-14 cal/lb for slightly more

Calorie needs for competitive athlete

-17-19 cal/lb

-marathoners: 21-22 cal/lb

Weight Loss Goal

-lose body fat, preserve lean tissue

-diet should be nutrient dense

Max rate of fat loss

-1% per week

-average of 1.1-2.2 lbs/week

-approximately 500-1000 kcal per day

-varies according to body size

energy density

-kcals per weight or volume

effects of weight loss

-suffer heat illness

-cramp up

-fatigue, dizziness

-weakness

-decreased concentration

-decreased lean muscle mass

2 basic reasons for weight gain

-improve physical appearance

-enhance athletic performance

Weight gain in the form of muscle mass requires?

-proper diet

-progressive resistance training

Limitations of Weight Gain

-genetics

-somatotype

Calorie Requirements for weight gain

-2500 extra kilocalories are required for each 1lb increase in lean tissue

-350-700 kcal above daily requirements would support 1 to 2 lb weekly gain

How to achieve weight gain?

-eat more at meal time

-eat larger portions of food

-choose higher calorie foods

-practical experience shows individuals must eat 5 times a day

-gaining muscle has increased protein requirements

-plant proteins have lower value than animal

Anorexia Nervosa Defintion

-restriction of energy intake relative to requirements leading to a significantly low body weight

-significantly low body weight is defined as weight that is less than minimally normal or for children and adolescents less than that minimally expected

-intense fear of gaining weight

-persistent behavior that interferes with weight gain, even with low weight

-disturbance in the way ones body weight or shape is experiences; lack of recognition of significantly low body weight

Anorexia Warning Signs

-dramatic weight loss

-preoccupation with food, calories, or weight

-wearing baggy clothes

-relentless, excessive exercise

-mood swings, avoid food related social activities

Anorexia Facts

-affects female population 95%

-5-12% mortality rate

Anorexia Nervosa Complications

-hematology: leukopenia, mild anemia can occur rarely, bleeding problems

-dehydration

-endocrine: low serum estrogen levels (women); low serum testosterone levels (men)

-electrocardiography: sinus bradycardia

-low bone mineral density, specific areas of osteoporosis

-risk of fracture elevated

-resting energy expenditure is lowered

Bulimia Criteria

-an episode of binge eating characterized by: eating in discrete period of time (2hr) an amount of food that is larger than what most would eat; a sense of lack of control over eating during episode; recurrent inappropriate compensatory behaviors in order to prevent weight gain (self induced vomiting, laxatives, diuretics, fasting, excessive exercise); occurs on average once a week for 3 months; self evaluation is unduly influenced by body shape and weight; disturbance does not occur exclusively during episodes of anorexia

Bulimia warning signs

-excessive concern with body weight

-bathroom visits after meals

-depressive moods

-strict dieting followed by eating binges

-increasing criticism of one's body

-decline in academic performance

-denial and deception

Bulimia Complications

-menstrual irregularity or amenorrhea occurs

-rare but potentially fatal complications are esophageal tears, gastric rupture, and cardia arrhythmias

-serious cardiac and skeletal myopathies have been reported among individuals following repeated use of syrup of ipecac to induce vomiting

Ergogenic definition

-work producing or energy enhancing

Ergogenic Aid Definition

any substance, technique, or device that is used to enhance sports performance

Why Ergogenic Aids may work

-placebo effect

-person had deficiency to begin with

-substance really works

ergogenic aid classifications

-performance enhancing drugs

-dietary supplements

performance-enhancing drugs

-naturally occurring hormones

-mimics their effects

-substance that changes the body's structure or function

-includes substances that stimulate hormone secretion

Dietary Supplements

-not classified as a drug

-not advertised as having a therapeutic value

-new supplements can go on the market without special approval

Dietary Supplement Health and Education Act of 1994

-specifically exempted vitamins, minerals, amino acids, herbs/botanicals, and their extracts and concentrates from evaluation for safety and efficacy by FDA

-dietary supplements not regulated for safety or effectiveness

-anything can be sold as long as no specific health claims are made

Dietary Supplement Facts

-multibillion dollar business

-38-41% of HS athletes use dietary supplements

-51% of college athletes use dietary supplements

US Anti-Doping

-evidence that many products may not contain the amount of ingredient listed on the label, may not contain the ingredient at all or may be contaminated with other prohibited substances not listed

-could result in doping violation

-use of supplements is at athletes own risk

Caffeine

-most commonly used drug

-enters all tissues

-metabolized in liver

-reaches peak in 30-60 minutes after ingestion

-half life 4-6 hrs

Caffeine physiological changes

-stimulates CNS (thermogenetic)

-stimulates cardiac muscle

-stimulates release of EPI

-relaxes smooth muscle

-mobilizes fatty acids(spares glycogen)

Adverse Effects of Caffeine

-restlessness

-nervousness

-insomnia

-tremors

-diuresis

-caffeine dependency

-withdrawal

Legal Limits of Caffeine

-IOC watch list

-NCAA banned if >15ug/ml

-ergogenic dose is 50% of banned doses

-3-9 mg/kg keeps levels below illegal level

Conclusions about caffeine

-3-9 mg/kg prior to exercise enhances capacity for prolonged activity

-short, intense exercise appears to benefit

-may have ergogenic with strength

-glycogen sparing and CNS stimulation

Thermogenic Agents

-used to generate more heat: increases metabolism and results in burning more calories

-mostly burns protein and CHOs

Thermogenic Agent Examples

-ginseng

-caffeine

-ephedra

-ma haung

-herbal "fen phen"

Ephedra

-ephedrine (synthetic or extracted)

-mimics action of epinephrine but with more sustained response

Ephedra was marketed to do what?

-increase energy

-burn fat

-increase metabolic rate

-lose weight

-elevate mood

-some claimed it enhanced athletic performance (alone no effect)

Ephedra adverse effects

-1400 reports of adverse events; 80 fatal

-industry claimed association did not prove cause and effect

-banned by NCAA, IOC, NFL, US military, FDA

Ephedra Argument

-if the use of ephedra reduces obesity which causes premature death what if it saves more lives that deaths it causes?

DSHEA removal of supplements

-FDA may remove a dietary supplement from the market if it presents a significant or unreasonable risk of injury or illness when used according to its labeling or under ordinary conditions of its use

Creatine Effects

-greater ability of skeletal muscle to regenerate ATP

-sustain muscle contraction during intense anaerobic exercise

Where is creatine found?

-naturally found in body

-found in animal foods (salmon, pork, beef, cod, milk)

-1 gram a day consumed from food

What is creatine used for?

-Phosphocreatine in muscle provides the high energy phosphate group for ATP regeneration

-used to make ATP in anaerobic conditions

what does creatine do?

-increase lean body mass

-decrease fat mass

-increase anaerobic performance (weight lifting; sprinting; power movements)

Proper Dosage of Cr

-loading phase not needed only maintenance

-body can't process high levels of Cr

-usually dosage 3gram/day for 1 month

Possible Side Effects of Cr

-dehydration

-kidneys unable to process creatine over long time period

-muscle cramping or injury

-others unknown bc no long term studies

Glutamine (where/what is it used for)

-non essential amino acid produced in body

-synthesized from glutamate

-found in many foods high in protein (fish, meat, beans, dairy)

-fuel source for gut, immune system, and hair follicles

-thought to be used for maintenance of skeletal muscle protein levels

Steroid Risks

-hormonal systems

-musculoskeletal systems

-CV systems

-liver

-infections

-mental effects

hormonal system steroid risks for MALES

-gynecomastia

-shrinking of testes

-low sperm production

-baldness

-impotence

hormonal system steroid risks for WOMEN

-decrease in breast size

-course skin

-enlarged clitoris

-deepened voice

-excessive growth of body hair

-loss of hair on head

-menstrual cycles may lesson or stop

Skin and hair steroid risks

-acne

-cysts

-oily hair

-baldness

Musculoskeletal system steroid risks

-bones stop growing early

-increased risk of muscle tears and tendon injuries

-muscle cramps

CV system steroid risks

-high BP

-heart attacks

-strokes

-enlargement of LV

Liver steroid risks

-damage to liver cells that results in markers of liver damage (enzymes and bilirubin)

-damage usually reversible when you stop taking them

-blood filled cysts in liver

-condition usually reversible when you stop taking them and medial treatment is sought

-liver tumors and cancer