Nut&Sport Exam2

What is the recommended amount of Fat?

Critical Role of Fats

- absorption of vitamins

- providing fuel for energy metabolism

- maintaining the integrity of cell membranes

- synthesis of hormones

- promoting neural transmission

- maintaining healthy skin and hair

- protecting vital organs

What is the recommended fat intake for athletes?

Athletes should obtain at least 20% of healthy fat in their diets (mainly low-fat)

Types of Dietary Fat

Saturated, Monounsaturated, Polyunsaturated

Saturated Fat

Solid at room temperature, it comes exclusively from animal sources and is also highly associated with LDL elevations

DRI = 20- 35% **no more than 10% should come from sat.fat

Unsaturated Fat

Liquid at room temperature and has been shown to lower LDL

Monounsaturated Fat

Comes from plant-based cooking oils (olive oil, canola oil, avocados), showen ot increase HDL

Polyunsatured

found in sunflower seeds, pumpkin seeds, corn oil, safflower oil, soybean oil, and walnuts

Saturated Fat Food Sources

Whipped cream, processed meats, cheese, whole milk, butter, fatty meats

EPA

Essential Fatty Acid, Omega-3

Eicosapentaenoic Acid

DHA

Essential Fatty Acid, Omega-3

Docosahexaenoic Acid

Omega-3 Fatty Acids

- Has been reported to reduce LDL cholesterol and lower triglycerides

- Found in fatty fish(salmon, tuna, trout, herring) and oils(walnut, soybean, flaxseed)

Omega-6 Fatty Acids

- Have been reported to provide some health benefits

- Omega-6: Omega-3 ratio consumption should be 4:1

Phospholipids

Serving as a major constituent of the cell membrane, its main role is to maintain cell membrane integration and promote signal transduction

Fat Digestion

Mouth → Stomach → Bile → Lipase → Absorb

Fat Metabolism: Beta-Oxidation

Cyclic series of steps that breaks off successive pairs of carbon atoms from FFA, which are then used to form acetyl-CoA

(Primary Metabolic Pathway to help use fat during activity)

50:50 Crossover Point

Aerobic endurance training increases the amount of fat used at a given exercise intensity, and shortens the time it takes during endurance exercise to begin burning the majority of fuel from fat

Fat synthesis

Making triglycerides to be stored in adipose tissue

dehydration synthesis

Dietary Needs of Fat in Active Individuals

Important for athletes to consume sufficient dietary fat in order to maintain energy balance, replenish intramuscular triacylglycerol stores, and provide sufficient amounts of essential fatty acids

*** Should not consume less than 20% of fat

Keto Diet

Can alter carbohydrate and fat-related gene expression, thereby serving to better utilize fat as fuel for exercise

** Effects performance negatively; not recommended for athletes due to promoting less muscle mass gains

L-Carnitine

Water-soluble vitamin-like compound, formed in the liver.

Enhances fat oxidation and spares muscle glycogen utilization during exercise

Glycerol

When added to water, it increases the osmotic pressure in body fluids, thereby promoting water retention

Potential Healt/Performance Benefits of Fats

CLA, L-carnitine, MCTs, fish oil, and glycerol benefit exercise capacity and/or training

What is a Vitamin?

A compound that an organism requires but is unable to synthesize in sufficient quantities, so it must obtain it through its diet

**do not contain energy, but can lead to energy production

Water-Soluble Vitamins

Cannot be stored in the body and must be present in our diet regularly (B Vitamins & Vitamin C)

Fat-Soluble Vitamins

Can be stored in the body and must be present in our diet regularly (Vitamin A, D, E, K)

Vitamin A

Important for growth, maintenance of a healthy immune system, and good vision

Vitamin D

Can be obtained by sunlight exposure, plays a role in bone metabolism and calcium absorption

Vitamin K

Can be important for well-trained female athletes who are susceptible to developing osteoporosis

Vitamin B1 (Thiamin)

Water-Soluble, plays a role in the metabolism of glucose and aids in the removal of glycogen from the muscle.

Vitamin B2 (Riboflavin)

Without riboflavin, there's a decrease in aerobic capacity, which can lead to reductions in performance in as soon as 2-4 weeks

Vitamin B3 (Niacin)

Has a vasodilator effect on blood vessels, and also may reduce exercise capacity for endurance-type athletes because it has been shown to stunt the release of free fatty acids from adipose tissue

Vitamin C (Ascorbic Acid)

Water-soluble

UL: 2000 mg/day; if exceeded, kidney stone formation is possible

Minerals

Essential inorganic chemical elements required by the body to maintain normal physiological processes and can be obtained through our diet (plant and animal sources)

Importance of Minerals

Helps build bones, teeth, and muscles, regulates metabolic reactions, and acts as small particles that carry electrical charges

Macrominerals

>100mg/day

Microminerals

Calcium

Macromineral, required for vascular contraction, vasodilation, and muscle contractions

**98% of Ca is found in the skeleton

**most abundant mineral

Boron (5B)

Micromineral, dried fruits, nuts, beans, fresh veggies

Calcium vs. Exercise

Low calcium availability can impair muscle contraction and may play a role in muscle cramping

Strong relationship between Ca intake & fat loss

Chromium (Cr)

Essential minerals, supplementation can help maintain fat-free mass and weight loss after diet intervention

Ubiquinone (CoQ10)

Coenzymes that are involved in the electron transport system are found in high concentrations in the heart (decrease during ischemic conditions or heart failure)

Iron (Fe)

27 mg/day for pregnant females

The supplement is good for athletes susceptible to iron deficiencies, especially runners, high-intensity athletes, females, and high-altitude athletes (prone to deficiencies)

Magnesium (Mg)

Macromineral, 350 mg/day

Phosphorus

2nd most abundant mineral, found in seafood, grain products, and even soft drinks

Potassium (K)

Potassium imbalances can cause heart arrhythmias, muscle weakness, and nerve conduction abnormalities

Sodium (Na)

Electrolyte

Vanadium (V)

Involved in the metabolism of carbohydrates and fats by having an insulin-like effect on glucose and protein

**Not recommended for athletes, but may benefit those with pre-diabetes or type 2

Zinc

Essential minerals, Vitamin C & Zinc are good for training

The human body is composed of 65-70% of water

Muscle is composed of 70-75% water

Blood plasma is composed of 95% water

What causes fatigue during prolonged activity?

Limited substrate availability and/or development of dehydration, along with hyperthermia

***important for athletes to be hydrated prior to and during activity!!

Thermoregulation

Process of maintaining an internal temperature within a tolerable range.

Cardiac Output

CO = HR x SV

CO= amount of blood pumped out per minutes

SV= amount of blood pumped per heartbeat (contraction)

Increase HR, Decrease SV, Decrease CO when exercising in hot/humid environment

Hyperthermia

Abnormally high body temperature.'

Hyperthermia degrades physical performance, decreases muscular endurance, and increases reliance on the anaerobic energy system, and causes redistribution of blood flow

Exercise Environment and Thermoregulation

↑ Exercise duration + ↑ Sweat rate = ↓ Blood volume

Brain ↑ blood flow to skin, thereby ↓ blood returning to the

heart, and thus ↑ heart rate

Heart rate can ↑ up to 7 beats per-minute for every 1-2% loss of body water

Impact of Dehydration on Performance

The longer the exercise period, the greater the chance of dehydration (signs: thirst, fatigue, nausea, lightheadedness)

Acclimatization

Adjusting to a new range of environmental temperatures, exposing yourself to the environment that you will be performing in, it takes 7-14days to acclimatize to that environment

Determining Sweat Rate

The amount of water lost in sweat during exercise

Coaches/trainers should monitor the hydration status of their athletes and implement hydration strategies

Urine Color Chart

When the color of the urine is clear, it is an indication of hydration, whereas the darker your urine is, the less hydrated you are.

ACSM Fluid Replacement Recommendations

- Consume at least two cups of fluid 1-2 hours prior to exercise

- During activity, consume fluid every 10- 15 minutes; for endurance athletes, drinking water and a sports drink is best

- If an athlete is thirsty, they are already dehydrated and should consume fluids

- Glucose-electrolyte-containing drinks can also be consumed during exercise

- If exercise is lasting longer than 60 mins, consume a carbohydrate-electrolyte solution every 10-15mins

- Addition of sodium in small amounts (0.6-0.& g/L of water) during activity lasting longer than 60minutes

- For every pound of water lost, an athlete should consume 3 cups of fluid to help replenish this lost fluid

Hyperhydrate

Overhydration; excess water consumption of the body

Nutritional Strategies to Promote Hydration

- add salt to the diet

- hyperhydrate

- optimize gastric emptying

- prevent hyponatremia

- consume fitness waters/sports drinks

Optimize gastric emptying

the rate of emptying foods and/or fluids from the stomach

Prevent Hyponatremia

a disorder in fluid-electrolyte balance that results in abnormally low plasma concentration

What is the first principle for athletes to optimize performance?

Make sure the athlete consumes enough calories to offset energy demands

What is the second principle for athletes to optimize performance?

Ensure that athletes consume the proper amounts of carbohydrates, fat, and protein in their diet.

Carbohydrate

15g/kg of carbohydrates are stored in the muscle while 80-100 grams are stored in the liver

Athletes consume 3-5grams during training

Intense training 5-8g

>90 minutes is the barrier in which carbs are shown to consistently yield ergogenic outcome

Carbohydrate and creatine co-ingestion, may help facilitate rapid assimilation of lost glycogen

Protein

High volume/Intense training should consume 1.7-2.2 g

Sources: animal sources

Fat

Higher fat diets appear to maintain circulating testosterone concentrations better than low-fat diets

up to 50% be safely ingested, reducing body intake range should be 0.5-1g

Third Principle

Strategic Fueling

Optimizing diet of athletes is to properly time nutrient intake to augment responses to exercise and promote recovery.

Fourth Principle

Promote hydration, optimizing performance of athletes to prevent dehydration during exercise.

Fifth Principle

Promote Recovery, lessen exercise induced inflammation, replenish muscle and liver glycogen, plan rest and sleep

Promote Recovery

Nutritional strategies that may help athletes tolerate training to a greater degree

•BCAA and glutamine

•Natural anti-inflammatory nutrients (e.g., tart cherry, curcumin, astaxanthin)

•Carbohydrates

•Amino acids (EAA, glutamine)

•Creatine

•L-carnitine tartrate

•Fish oil

Nutritional Ergogenic Aids

Should only consider using scientifically-proven dietary supplements that are safe, effective, and legal for a give sport after a strong diet and training foundation has been developed

Dietary Supplement

A product that is intended to supplement the diets and contains dietary ingredients.

Added to the diet and are different from conventional foods

What are Dietary Ingredients?

Vitamins, minerals, herbs or other botanicals, amino acids, and substances such as enzymes, organ tissues, and glandular extracts

Dietary Supplements Ergogenic Aids

May help prepare an individual to exercise, improve exercise efficiency, enhance recovery from exercise, for assist in injury prevention during intense training

Dietary Supplement Regulation

- Can be found in many forms such as tablets, capsules, soft gels, gel caps, liquids, or powders, only intended for oral ingestion

- CANNOT BE marketed or promoted for inhalation or injection

Dietary Supplement Ergogenic aids

May help prepare an individual to exercise, improve exercise efficiency, enhance recovery from exercise, for assist in injury prevention during intense training

Marketing Claims

FTC regulates the supplement industry with standard of reliable scientific evidence, at least 2 clinical trials showing efficacy of the actual products, supporting the structure/function claims that are made

Is the supplement legal and safe?

Before consuming a supplement you should consult your physician to determine any issues