nutrition module 12- sport and exercise nutrition

what aspects of exercise effects rate of energy use

intensity and duration

if you do low to moderate rate of energy use, what kind of metabolism are you using

aerobic metabolism

if you do an increased rate of energy use, what kind of metabolism are you using

anaerobic metabolism

at rest, do we use more carbs or lipids?

lipids

if youre doing high intensity activities, what fuel source should you be using

carbs

if youre doing low intensity activities, what fuel source should you be using

fat

• helps prevent chronic disease

• increased HDL levels

  • lower resting heart rate

  • lower blood pressure

• helps with stress management

• improves quality of sleep

• helps with body weight management

• maintenance of muscle mass

benefits of exercise

exercise assist with weight management by regulating ___ and increasing ___ ___

hunger; energy expenditure

ability to perform moderate to vigorous levels of physical activity without undue fatigue throughout life

fitness

(220-age) x .55 (lower) and (220-age) x .7 (upper)

HR range for moderate intensity exercise

(220-age) x .7 (lower) and (220-age) x .85 (upper)

HR range for high intensity exercise

what is the first system to go into action when converting macros into energy

the immediate energy system

what is the other name for the immediate energy system

atp creatine phosphate system

what is the second system to go into action when converting macros into energy

anaerobic metabolism

what is the third system to go into action when converting macros into energy

aerobic metabolism

• uses stored atp from muscles

• used during the first minute of exercise

• anaerobic

  • for quick energy bursts

ATP-CP system

biological amine (has nitrogen)

creatine

what amino acids is creatine made of

glycine, methionine, and arginine

the waste form of creatine is called what

creatinine

when is creatine made

in fed conditions

process of transporting lactic acid from muscles to the liver and then returning glucose to the muscle is called what 

cori cycle

• meets prolonged demands of sustained activity

  • lasts from 2 minutes to several hours

  • carbs fats, and amino acids are continuously oxidized to provide atp

aerobic metabolism

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

fatty acids and glucose

during physical activity, the body adjusts fuel mixture to make  ___

a combo of fuel sources

the muscle loves ___ for fuel

fat

regular, intense exercise can ___ the caloric requirement for athletes vs. sedentary individuals

double

• low bone mineral density

• injury

• eating disorders

• amenorrhea

• impaired performance

what happens when athletes cut calories

AAS meaning

anabolic- androgenic steroids

female athlete triad’s three pyramids:

• disordered eating

• osteoporosis

• amenorrhea

what are some disorders in disordered eating

bulimia, anorexia, general disordered eating

what are some effects in osteoporosis

increased risk of stress fractures and low bone density

which type of glycogen feeds the whole body

liver glycogen

which type of glycogen is stingy and relies on the liver to give out the glycogen stores

muscle glycogen

when we exercise, what happens to stored glycogen

it depletes more

why do you ‘hit the wall’ after exercising for about 60-90 minutes

because glycogen stores are low

what does consuming high carb foods or beverages before and during prolonged exercises do?

makes pancreas secrete insulin and preserve glycogen stores

what is the ratio of carbs to proteins to consume when exercising

4:1

is the fat amdr for athletes different from regular people? what is the amdr?

no, still 20-35%

what is the two important functions of proteins in exercise

muscle recovery and forming enzymes to regulate energy metabolism

when are the only times proteins and amino acids are used as fuel

starvation (fasted conditions) or limited carb supplies (exercise)

which hormone tells the body to use protein as energy after glycogen is gone

cortisol

what is the protein amdr for athletes

15-20%

is protein supplementation regularly needed for athletes

nope

if you’re training for more than an hour, consider eating a ___ carb meal before exercising

high

muscle performance diminishes during _____

dehydration

how much contractibility do we lose in our muscles if we are dehydrated

25%