CSCS: Nutrition and Supplements

Carboyhydrates help with what type of exercises?

www.choosemyplate.gov Build up muscle glycogen for an energy source for aerobic, high intensity short bouts of exercise, and heavy lifting.

The sports dietician will develop a plan while including

(1) the appropriate calorie level (2) macronutrients and micronutrients in recommended amounts (3) adequate fluids and electrolytes (4) supplements as necessary to help correct a nutrient deficiency, make up for potential nutrient shortfalls, or meet training goals.

Concerns about the RDA for Protein

- Some scientists suggest that adults should consume more than the RDA for bone health, weight management, and building and repairing muscle. - Research also suggests that higher-protein, lower-carbohydrate diets can favorably affect blood lipids, particularly in obese individuals - Though research suggests that supplemental, but not dietary, protein increases calcium losses through urine, in healthy individuals consuming 0.7 to 2.1 g of protein per kilogram body weight, both urinary calcium excretion and intestinal calcium absorption increases - *Low dietary protein intake (0.7 g protein per kilogram body weight per day) suppresses intestinal calcium absorption* - Greater amounts of protein lead to a greater increase in satiety - *Protein also has the greatest thermic effect of feeding, more calories are burned during the digestion of protein as compared to carbohydrate or fat.* - *Higher protein diets help spare muscle loss while a person is on a reduced-calorie diet*

Post Competition Nutrition for Aerobic Endurance Sports

- Strenuous aerobic endurance events that result in measurable muscle damage, such as the marathon, lead to delayed glycogen resynthesis even if an athlete consumes a higher- carbohydrate diet - Though athletes are often told that they need to eat carbohydrate immediately after they finish competing, research shows that this isn't always necessary; they may be able to wait 2 hours after finishing a glycogen- depleting event before eating carbohydrate. - Athletes who have more than 24 hours to recover can likely wait before eating after exercise and replace their glycogen over the 24- hour time period after exercise as long as they consume an adequate amount of carbohydrate. - *Athletes who train two or three times a day or have less than 24 hours to recover may want to consider eating or drinking a high- carbohydrate meal immediately after finishing their event and at regular intervals thereafter* - Aerobic endurance exercise breaks down muscle tissue, so protein should be included in the aerobic endurance athlete's post-training meal - *Protein after training has another benefit: it increases the rate of glycogen storage if carbohydrate intake is inadequate.*

Weight (Fat) Loss

- Studies show that a variety of types of diets result in weight loss as long as the people following them are consuming fewer calories than needed to maintain weight. - *Total calorie intake and dietary adherence, the ability to stick with a diet over time, are the two most important factors that predict successful weight loss.* - A good portion of weight loss during dieting may come from muscle o Athletes who want to maintain muscle and lose body fat while dieting should consume about 1.8 to 2.7 g protein per kilogram body weight per day in addition to *maintaining a moderate energy deficit of approximately 500 calories/day*

RECOMMENDATION: Protein ATHLETES

0.68-0.90g per pound *need higher if vegan (2º incomplete proteins)

How many amino acids are found in humans? How many are essential? How many are non-essential?

20; 9 essential; 11 non-essential

A 120-lb (55-kg) marathon runner begins to taper one week before her race. Three days prior to the race she begins to carbohydrate load. Approximately how many grams of carbohydrates per day is MOST appropriate?

550g of Carbs Carbohydrate loading is an effective strategy to maximize glycogen storage. However, *athletes must consume 8 to 10 g of carbs per kg body weight per day during the loading period to notice any benefit from carbohydrate loading.*

If kylea is 25 years old, weights 135 lb (61.4 kg) trains 2 hours a day, 2 days / wk... then trains 1 hour per day 3 days per weak, swims, runs, and cycles and wants to maintain weight how many grams of carbohydrates must she eat per day? A. 187, B. 307, c. 430 , D. 553 grams per day?

553 Grams per day roughly 9 grams per kg of body weight per day. Very active works out 2 days a week past 90 minutes puts her in the 8-10 g/kg of bw.

What percentage of carbohydrates are in regular sports drinks?

6-8 %

A 165-lb (75-kg) athlete has an average daily intake of 450 g of carbohydrate, 75 g of protein, and 100 g of fat. What percent of the total kilocalorie intake is carbohydrate? 50% 60% 70%

60%

How much of the energy expenditure is from resting metabolic rate?

60-75%

How many grams should an aerobic athlete, weighing 165 lbs, after 90 minutes of exercise consume to replenish his glycogen stores?

600-750 g

% depletion of CP during the first 30 seconds of maximal exercise?

64-80%

What % of protein intake should be from animal sources ?

66%

A high school American football player would like to increase his strength and muscle mass. His average caloric intake of 2200 kcals/day has allowed him to maintain a bodyweight of 160 lb (73 kg). He would like to gain 10 lb (4.5 kg) by eating an extra 500 kcals/day and following a resistance training program. Assuming all of the weight gain is lean body mass, approximately how many weeks would it take for him to reach his desired weight? 4 7 10

7

How long would take an individual eating 500 extra kcals a day to gain 10 pounds of muscle when he ways 160 currently?

7 weeks.

At what percentage of water loss in the body will cause you to collapse or pass out?

7% loss of body weight water.

Macronutrients

A macronutrient is a nutrient that is required in significant amounts in the diet. • Three important classes of macronutrients are protein, carbohydrates, and fat

Which of the following is the MOST appropriate recommendation for fluid intake before a collegiate soccer match? A. 0.5L , 2 Hrs before B. 1.0L, 0.5 Hrs before C. 1.5L, 1 Hrs before

A. 0.5L, 2 hrs before 2B2, pg 219

For every pound (0.5 kg) of body weight lost through sweating, the athlete should consume at least how much fluid? A. 1 pint (0.5 L) B. 2 pint (0.9 L) C. 3 pints (1.4 L) D. 4 pints (1.9 L)

A. 1 pint 0.5 liters

An athlete is training at 85° F (29° C) and 90% humidity. Core temperature begins to increase after losing approximately what percentage of body weight during acute exercise? A. 1% B. 3% C. 5%

A. 1% 2A4, pg 218

Fat is stored as ...?

Adipose

What gland does epinephrine secrete from?

Adrenal medulla

Athletic Requirement (protein)

Aerobic 1.4 g/Kg Anaerobic 1.7 g/Kg

Nonessential amino acids (11)

Alanine arginine asparagine aspheric acid cystine glutamic acid glutamine glycine proline serine tyrosine

A high school American football player would like to increase his strength and muscle mass. His average caloric intake of 2200 kcals/day has allowed him to maintain a bodyweight of 160 lb (73 kg). He would like to gain 10 lb (4.5 kg) by eating an extra 500 kcals/day and following a resistance training program. Assuming all of the weight gain is lean body mass, approximately how many weeks would it take for him to reach his desired weight? A. 4 B. 7 C. 10

B. 7 2B1, pg 224

Which of the following statements is the best choice about hydration status? A. Athletes should drink only water, not commercial sport beverages B. Athletes should start drinking before they feel thirsty C. Athletes should drink once an hour whether or not they feel thirsty D. Fluid replacement is not necessary if the athlete has had sufficient prexercise hydration

B. Athletes should start drinking before they feel thirsty

Define the under, normal, over , obesity, extreme overweight and obesity?

BMI percentages Underweight= < 18.5, Normal= 18.5-24.9 , Overweight= 25-29.9, Obesity I= 30.0-34.9, Obesity II = 35-39.9 , Extreme Obesity III= >or = 40 BMI

What is a warning sign that an obese individual shares traits of a bulimia nervosa client?

Bing eating large amounts of food without! Purging

Glucose is primarily found in the...

Blood

Which of the following describes binge eating that is associated with bulimia nervosa? Recurrent binge episodes/week Length of time A. 2 1 month B. 3 2 weeks C. 3 3 months

C.

what is a big characteristic of nervosa?

C. Preoccupation with food **

What is the constant break down and regeneration of cells with talking about proteins?

Cell Turnover

Fluid loss of as little as 7% of total body weight can be associated with...

Collapse

Polysaccharides

Complex Carbs: Starch-- glucose in plants Fiber-- Cellulose, plant cell wall -- decreases time of feces to be removed Glycogen-- stored energy, stored in muscles.. Glycogenesis is converting glucose to glycogen

Which of the following is considered a high quality protein? A. Peanut Butter B. refried beans, C. Soy milk, D. Cheddar Cheese

D. Cheddar Cheese

What are 2 examples of a high quality protein?

Eggs and meats

How can you increase HDL?

Exercise and weightloss

True or false every athlete should consume the same amount of carbohydrates in their diet?

False depends on the type of training.

T or F an individual weighs 333 pounds and is loosing 3.3 lbs a week this is a bad diet due to you only want an individual to loose 1-2 pounds max?

False this is a good diet for weightloss you want the individual to loose at least 1% body weight in 1 week. 1% of 333 = 3. Lbs

T or F after an athlete has been diagnosed with an eating disorder and is hospitalized it is best that you drop the athlete from the team?

False! This can cause even more psychological turmoil

Process of creating glycogen from glucose is called?

Glucogensis

The process of creating glycogen from a non-carbohydrate source is called?

Gluconeogenesis

How do you make sucrose?

Glucose and Fructose

How does insulin act as an anaerobic hormone?

Increased glucose and AAs into cells

What is the glycemic index?

It classifies how high and for how long a food raises blood sugar.

What are the fat soluble vitamins in the body?

KADE

Another name for omega-6 fatty acids?

Linoleic acid

** Important know by heart ** Estimated daily calories need for male and female athletes to gain weight based on light, moderate, and high activity pg 223 tell me the females?

Low- 16 kcal per pound, moderate- 17 kcal per pound, High - 20 kcal per pound

** Important know by heart ** Estimated daily calories need for male and female athletes to gain weight based on light, moderate, and high activity pg 223 tell me the males?

Low- 17 kcal per pound, moderate- 19 kcal per pound, High - 23 kcal per pound

Explain what light-moderate-and heavy activity levels entitle?

Low- walking and yard work./ Moderate- Walking 3.5 - 4.0 miles per hour , tennis, dancing / High- walking up hill, basketball, sprinting, heavy lifting.

The higher the biological value of the protein, the _______ the protein requirement

Lower

Mild dehydration

Mild dehydration, *representing 2% to 3% weight loss*, can increase core body temperature and significantly affect athletic performance by increasing fatigue and decreasing motivation, neuromuscular control, accuracy, power, strength, muscular endurance, and overall performance.

This mineral needed to metabolize of DNA and RNA and production of uric acid. Found in foods like milk, peas, beans, liver, whole grains.

Molybdenum

What are somethings not to do when it comes to dealing with a eating disorder?

Monitor their food intake, weigh in frequently, giving them nutrition information, or telling them they look fine or great (when they look like dirt).

Carbohydrates can be classified into three groups according to the number of sugar (saccharide) units they contain.

Monosaccharides, disaccharides, polysaccharides

Fatty acids containg one double bond are called?

Monosaturated fats

When there is one double bond in a fatty acid, it is considered _____.

Monounsaturated

A tool designed to provide guidance for evaluating nutrient adequacy of the diet. It has all the food groups from the original Food Guide Pyramid, but it also includes a graphic depiction of physical activity and is based on the latest nutritional science.

MyPyramid (www.MyPyramid.gov)

FACT or Myth: all athletes need and should consume diets very high in carbohydrates.

Myth

Is obesity considered a eating disorder?

NO

What is important for fluid regulation?

Na

Omege 6 and Omega 3 Fatty Acids

Necessary for the formation of healthy cell membranes, proper development and functioning of the brain and nervous system, and hormone production.

Carbohydrate Loading

Offers potential benefits for distance runners, road cyclists, cross-country skiers, and other aerobic endurance athletes who *risk depleting glycogen stores.*

Where can you find vitamin E?

Oils, nuts, peanut butter

Linolenic Acid

Omega 3

Linoleic Acid

Omega 6

Omega 3

Omega-3 fatty acids; include *fish, particularly fatty fish such as salmon, herring, halibut, trout, and mackerel* - *Eicosapentaenoic acid (EPA) and DHA are tied to a dose- dependent decrease in triglycerides; a small, but statistically significant, decrease in blood pressure, especially in the elderly; and potential antiarrhythmic effects* - flaxseeds, walnuts, soybean oil, or canola oil also meet omega-3 requirements since these contain the omega-3 fatty acid alpha-linolenic acid (ALA)

What type of bond connects amino acids?

Peptide bonds

If an individual is low in sodium what type of foods are ok to consume to increase there sodium level?

Pizza, ham, potatoe chips

A chain of many amino acids

Polypeptide

Fluid Replacement Before Activity

Prehydrate, if necessary, several hours before exercise to allow for fluid absorption and urine output

Carbs

Primary energy source Classified according to # of sugar molecules

What are the 3 macronutrients?

Proteins, Carbohydrates and Lipids

What function does iron serve in the body?

RBC formation and function

People at Risk of Iron Deficiency

Risk: women of childbearing age, teenage girls, pregnant women, infants, and toddlers, distance runners, vegetarian athletes, female athletes, those who lose a significant amount of blood during their menstrual cycle, people who take excessive amounts of antacids, and people with certain digestive diseases such as celiac disease

When there are no double bonds in a fatty acid, it is considered ______.

Saturated

Which major electrolytes are commonly lost in sweat?

Sodium, chloride, and potassium

4 most important electrolytes/ions?

Sodium; Na Potassium; K Chloride; Cl Magnesium, Mg

What are the 3 main disaccharides?

Sucrose (G+F), lactose (G+Ga), maltose (G+G)

Which hormone is educed with extremely low fat diets (less than 15%)?

Testosterone

Estimated Average Requirement (EAR)

The average daily nutrient intake level considered sufficient to meet the needs of half of the healthy population within each life stage and sex.

Overweight and Obesity

The initial goal for weight loss in overweight and obese individuals should be 10% of initial weight within six months.

2/3 of the glycogen in the body is stored in _____.

The skeletal muscle (The other 1/3 in the liver)

Disaccharides

Two simple sugar units joined together: sucrose = fructose + glucose

What are the 2 micronutrients?

Vitamins and minerals

Water

Water is the largest component of the body, representing from 45% to 70% of a person's body weight. -4-5 days w/o water is bad - Affects performance more than anything Fluid balance= thirst sensations and regulation of loss by kidneys

What are six essential nutrients you should have?

Water, Minerals, Vitamins, Protein, Carbohydrates, and fat

What is voluntary dehydration?

When people do no adequately replace sweat losses when fluids are consumed at will. (Most athletes only replace about 2/3)

What are complementary proteins?

When you consume a variety of plant protein sources that provide different amino acids so that all of the essential amino acids are consumed.

Theoretically if you have white and sweet potatoes when is the best time to consume these carbohydrates?

White potatoes post work out rapidly replaces glycogen to help with glycolysis. Throughout the day to keep the blood sugar stable and staying away from a fat collecting mode would be sweet potatoes.

This mineral is essential part of more than 100 enzymes involved in digestion, metabolism, reproduction, and wound healing. Found in oysters, beef, pork, chicken, lima and black eyed peas, white beans.

Zinc

Which of the following performance-enhancing substances is most likely to increase lean body mass?

a. anabolic steroids b. arginine c. ephedrine d. B-Alanine Answer is A

The amount of protein appears to depend on...

at least in part of, the leucine content of the protein

Which of the following BEST describes dietary fat consumption? a. It should be less than 15% of total calories for healthy athletes. b. It should never be higher than 40% of total calories. c. Its restriction can be harmful to health and performance. d. It is not an essential nutrient.

c. Its restriction can be harmful to health and performance.

What is a quick, reasonably reliable way for Aaron to determine whether his hydration level is adequate? (Select all that apply.)a. measure his urine output throughout the day b. monitor his level of thirst throughout the day c. observe the color of his urine throughout the day d. track his body weight before and after a workout e. consume at least 1 pint (0.5 L) of fluid each hour leading up to his workout

c. observe the color of his urine throughout the day **d. track his body weight before and after a workout **

Standard Nutrition Guidelines

choosemyplate.gov - Calorie guidelines and portion recommendations for fruit, grains, and protein and an allowance for oil based on age and sex for individuals who get less than 30 minutes of moderate physical activity most days. - Those who are more physically active should adjust the guidelines to meet their specific dietary needs - Should be considered a starting point that athletes can use to evaluate their diet. - If a diet provides a variety of foods from each group, it is more likely to contain an adequate amount of each vitamin and mineral. - If a diet excludes an entire food group, specific nutrients may be lacking. o an athlete who excludes dairy from the diet may have a tough time meeting his or her nutrition requirements for calcium, potassium, and vitamin D. o an athlete who excludes all animal foods and fish might not meet their vitamin B12 needs. - B12 is found in meat, poultry, fish, eggs, and dairy foods, though some breakfast cereals, nondairy milk alternatives, meat substitutes, and nutritional yeast are fortified with B12 - A diet providing a variety of foods from each group is more likely to meet a person's o macronutrient (carbohydrate, protein, and fat) o micronutrient (vitamins and minerals) needs.

Frequent use of diuretics or laxatives can increase risk of

dehydration

Weight gain tip

difficulty for athletes to gain weight if they are eating less than 5 times a day.

CARB: role of carbs

energy

Sucrose

glucose+fructose

Lactose

glucose+galactose

Maltose

glucose+glucose

What are the three monosaccharides?

glucose, fructose, galactose

Cholesterol Where is Cholesterol synthesized in?

liver and intestines

Glycogen and liver

liver can also convert many end products of digestion into glycogen.

What is the problem with a Vegan diet?

must eat a assortment of complementary protiens, ex. Eating lots of different plants beans and rice/ corn and beans, corn tortillas and refried beans, and penut butter and bread.

Weightloss in simple terms:

negative caloric balance. focus on calories.

LDLs

o < 100: optimal o 130-159: borderline high o 160-189: high o ≥ 190: very high

Total Cholesterol

o < 200: desirable o 200-239: borderline high o ≥ 240: high

Assessing disease risk using waist circumference

o Men have an increased relative risk for disease if *greater than 40 inches* o Women have an increased relative risk if *greater than 35 inches*

Fiber and Dz correlation

pt. with low fiber, increase correlation of diverticulosis, constipation, heart Dz, Colon CA, DM

Anorexia NERVOSA

self-imposed starvation severe fear of obesity distorted body image fine white hair on skin

Polypeptide

several amino acids linked together

Repeated exercise in hot environments helps...

the body adapt to heat stress (e.g., greater sweat volume, lower electrolyte concentration of sweat, and lower temperature for the onset of sweating)

Second largest component of an individual's energy requirement is...

the energy expended in physical activity. o Typically, 20% to 30% of total daily energy expenditure is from physical activity, though this figure may be considerably higher in athletes.

This mineral maintains healthy bones and helps in muscle contraction and nerve transmission. Foods that contain this mineral are fruits (juices also) and dairy products?

what is Calcium 100 points granted

β-Adrenergic Agonists

β-adrenergic agonists can increase lean mass and decrease stored fat.

β-Blockers

β-blockers reduce anxiety and tremors during performance.

A strength and conditioning professional suspects a 100 m sprinter is taking an ergogenic aid. She displays nervousness, irritability, increased body temperature, muscle tremors, increased heart rate and palpitations. Which of the following is MOST likely? human growth hormone anabolic steriods β2-adregenic agonist

β2-adregenic agonist

Adverse Effects of HGH

• Although growth hormone used as replacement therapy for people with growth hormone or IGF-I deficiency can be effective and can have minimal adverse consequences, the dosages that are likely used by athletes may pose a significant risk for acromegaly.

Testosterone Precursors (Prohormones)

• Although performance changes may not occur with prohormone use, athletes may be at higher risk for experiencing adverse side effects similar to those associated with anabolic steroid use.

Psychological Effects of Anabolic Steroids

• Anabolic steroid use is associated with changes in aggression, arousal, and irritability.

Adverse Effects of Steroids on Endocrine

• Gynocomastia • Decreased Sperm Count • Testicular Atrophy • Impotence and Transient Infertility

Adverse Effects of Steroids on Cardiovascular System

• Lipid Profile Changes • Elevated Blood Pressure • Decreased Myocardial Function

Adverse Effects of Steroids on Genitourinary

• Males - Decreased Sperm Count - Decreased Testicular Size • Females - Menstrual Irregularities - Clitoromegaly - Masculinization • Males and Females - Gynocomastia - Libido Changes

Importance of Creatine to Exercise

• The ability to rapidly rephosphorylate ADP is dependent upon the enzyme creatine kinase and the availability of creatine phosphate (CP) within the muscle. *• Creatine, in the form of creatine phosphate (CP; also called phosphocreatine [PCr]), has an essential role in energy metabolism as a substrate for the formation of adenosine triphosphate by rephosphorylating adenosine diphosphate (ADP), especially during short-duration, high- intensity exercise.*

Arginine

• The claims often attributed to arginine supplementation are its ability to elevate nitric oxide levels, increase muscle blood flow, and improve exercise performance. • Unfortunately, there is very little scientific evidence supporting these claims regarding arginine supplementation in the populations that these outcomes would benefit. • Due to its inability to increase nitric oxide production, enhance muscle blood flow, or improve endurance exercise performance, oral arginine supplementation is not recommended for healthy athletes

Anabolic Steroids

• The synthetic (man-made) derivatives of the male sex hormone, testosterone

Efficacy of Human Growth Hormones (HGH)

• There are no studies on the efficacy of HGH in athletic populations. • Anecdotal reports suggest impressive musculoskeletal performance changes in athletes using HGH • The anabolic potential of human growth hormone (HGH) and its ability to reduce body fat have contributed to the rise in HGH use among athletes.

Recommended protein intake for aerobic athletes?

0.8-1.4 g/kgBW

Recommended protein intake for the average adult

0.8g/kg

Monounsaturated

1 double bond (olive, peanut, and canola oils)

Recommended range of fat intake for elite athletes ? (% of total calories)

30-50%

% depletion of CP during the first 6 seconds of maximal exercise?

35-57%

What are the foods you should eat every day?

Fruits, Vegitables, Meats and beans, Milk, Grains

This mineral is part of the thyroid hormone, helps regulate growth, development, and energy metabolism. Found in iodized salt, saltwater fish, and seafood.

Iodine

This mineral is necessary for red blood cell and myglobin formation and function. Found in Meat, seafood, bread, yeast, nuts and beans.

Iron

Starch

Is the storage form of glucose in plants. Grains, legumes, and vegetables are good sources of starch.

What does the Glycemic index do?

It classifies foods by how high and how long it raises blood sugars.

A saturated fat has how many double bonds?

No double bonds

Saturated

No double bonds (Animal and tropical oils)

Proteins that can be synthesized in the body

Nonessential

Nonheme Iron

Nonheme iron is the form of iron *found in non-meat foods including vegetables, grains, and iron-fortified breakfast cereal* - A person can increase the amount of nonheme iron absorbed by *consuming vitamin C-rich foods or beverages*

What does vitamin E promote?

Normal growth, antioxidant

Sports Nutrition Coach

Not a registered dietitian but has basic training in nutrition and exercise science.

Chapter 10

Nutrition Strategies for Maximizing Performance

What are foods that have a low glycemic index?

Nuts, Legumes, Milk, Yogurt

What does "low quality protein" mean?

The food is deficient in at least one essential amino acid

The higher the biological quality of the protein...

The lower the protein required to intake

Resting metabolic rate

largest contributor to total energy expenditure (60-75% of daily energy expenditure)

Fiber Deficiency

- *Deficiencies have been associated with constipation, heart disease, colon cancer, and type 2 diabetes.* - DRI for fiber ranges from *21 to 29 g/day for women (depending on age, pregnancy, and lactation)* - DRI for *men is 30 to 38 g/day based on age group*

Recommended dosage for creatine supplementation?

.3 g/kgBW 5 day/week

How many L of water must be replaced per pound of water lost during exercise?

.5 L

Recommended water intake before activity?

.5 L 2 hours before exercise

Fluid before training

.5L 2 hours before

After training

.5L for every pound lost

What is the classification from low to high GI index?

0-55 Low gi, Medium 55-69, and high 70 or greater

RECOMMENDATION: Protein GENERAL POPULATION

0.36g per pound 10-15% of cal intake *need higher if vegan (2º incomplete proteins)

What is the proper amount of water to drink ___ hrs before you work out?

0.5 L 2 hours before you work out.

Which of the following is the MOST appropriate food to consume to promote glycogen restoration immediately following a 10k training run? 1 c (274 ml) of noncarbonated soft drink 1 oz (28 g) of honey roasted peanuts 1 pint (473 ml) of chocolate milk

1 pint (473 ml) of chocolate milk

How much fluid should be consumed prior to activity?

1 pint 2 hours before activity

An athlete is training at 85° F (29° C) and 90% humidity. Core temperature begins to increase after losing approximately what percentage of body weight during acute exercise? 1% 3% 5%

1%

What is the maximum rate of fat loss appears to be approximately __% of body mass per week

1%

When as little as __ % of water is lost it causes the body to increase in core temperature?

1%

What is the maximal rate of fat loss?

1% body weight per week

RECOMMENDATION: water per day? 1) male 2) female

1) 3.7L (125oz) 2) 2.7L (91oz)

Warning signs for anorexia nervosa?

1. Commenting on do you think I look fat? 2. Dramatic weight loss for no medical reason. 3. Preoccupation with food, calories, and weight

What are the 4 things that the DRI explain for each food component?

1. Estimated requirement for age and gender. 2. Average consumption amount 3. Amount you should consume without becoming sick. 4. Recommended dietary consumption

Energy

1. Kcal= work required to raise temp of 1Kg of water to 1 deg C 2. Resting Metabolic weight-- largest contributions (60-75%) 3. Thermic Effect on Food (7-10%) 4. Physical activity: highest in aerobic athletes (15%)

What are three reasons why an athlete will decrease fat in their diet?

1. Need to increase carbs. 2. Need to achieve weight loss. 3. Need to decrease blood cholesterol.

What are the two views we look at when discussing fats?

1. Role in disease. 2. The impact on performance.

What are some warning signs of bulimia nervosa?

1. Secret eating, 2. Disappearing after large amount of food is eating. 3. Nervous or agitated if one does not have alone time after eating. 4. Loosing gaining extreme amounts of weight. 4. Smell of vomit in the rest room

General recommendation of protein intake for athletes?

1.5-2 g/kgBW

Protein requirements for athletes

1.5-2.0g/kg, with at least 65% of the protein of high biological value

During a 1 hour exercise the average athlete sweating the whole extent of the workout will loose how many liters of water?

1.8 L/Hour

A 115-lb (61-kg) softball player has an average daily intake of 325 g of carbohydrate, 55 g of protein, and 75 g of fat. Approximately what percentage of her calories come from protein? 8% 10% 12%

10%

Recommended protein intake for general population as a % of total caloric intake?

10-15%

What % of daily caloric intake should be comprised of protein?

10-15%

Sprint performance in which of the following distances will improve MOST with creatine monohydrate supplementation? 100-m sprint 200-m sprint 400-m sprint

100 -m sprint

Estimated daily caloric need for female at moderate intensity exercise level?

17 kcal/pound

Estimated daily caloric need for males at low intensity exercise level?

17 kcal/pound

Minimal starting point for caloric intake for an athlete trying to lose weight?

1800-2000kcal per day

Estimated daily caloric need for males at moderate intensity exercise level?

19 kcal/pound

Recommended maintenance dosage for creatine supplementation?

2 g/day 2 days/week

Polyunsaturated

2 or more double bonds (soy, corn, sunflower oils)

My plate and My pyramid are based on a ___ calorie-per-day diet?

2,000 calories

1 L of water is converted into how many lbs of water weight?

2.2

Adequate total water intake for young women?

2.7 L/day

Most athletes only replace about ___ of water they sweat off during exercise?

2/3

Estimated daily caloric need for female at high intensity exercise level?

20 kcal/pound

Fat Requirements

20-35% of total calories Less than 10% saturated

What is the total number that is considered high cholesterol? What is a diet restriction that can help you lower this number?

240 mg/dL eat low fat diet.

How many g/day fiber is prescribed for young men and women?

25 g/day

What are the general percentage guidelines for fat in yoru daily diet?

25-35% daily taking in LESS than 10% saturated fat.

How many calories is equal to one pound?

2500 kcals

How many days before competition to start carbohydrate load?

3 days

Recommended dosage of L-carnitine supplementation daily?

3 g/day

Athletes sweating prfusiouly throughout the day should drink how many extra gallons per day?

3-4 gallons

Normally how many hours before competition should one eat?

3-4 hours to disable nausea, vomiting, cramps etc.

When should the precompetition meal be consumed?

3-4hrs prior to the competition

What %BW of fluid loss results in Cardiovascular strain and impaired ability to dissipate heat?

3-5%

When you loose __ to ___ % water in the body, It causes cardiovascular strain and impaired abilty to dissipate heat?

3-5% water loss

How many liters is 101 fluid ounces respectfully make?

3.0 L

Required Carbs

4 Kcal/g 45-65% total daily calories Aerobic Athletes over >90 min, replenish glycogen stores with 8-10 g/kg BW per day Anaerobic -- 5-6 g/kg BW per day

How many days can you survive without water?

4-10 days

Recommended carbohydrate intake as a % of total caloric intake per day?

45-65%

What % of the daily caloric intake should be from carbohydrates?

45-65%

What is the recommendation in % of daily carbohydrates in your diet?

45-65%

RECOMMENDATION: Carbs in GENERAL POPULATION

45-65% of total calories

What is the MINIMUM amount of carbohydrates that a 132-lb (60-kg) competitive Olympic triathlete should consume on a daily basis? 240 g 480 g 720 g

480 g

What percentage of energy should be used from omega-6 fatty acids ?

5-10%

Sprinting, wrestling, football, basketball, should consume how many g/kg of bw of carbs?

5-6 g per kg/bw

How many carbohydrates are recommended per day for a strength, sprint skill athlete?

5-6 g/kgBW

RECOMMENDATION: CARBS in STRENGTH, SPRINT, SKILL ATHLETES

5-6g/kg 2.25-2.70g per lbs

How many grams of carbohydrates do strength, sprint and skill athletes require daily?

5-6g/kg.

Due to heavy aerobic endurance training that kyleah is performing, up to what percentage of total caloric intake as fat is acceptable?

50%

How many grams per day of carbohydrates are required to prevent ketosis?

50-100 grams of carbs

Frequency of water intake during training sessions?

6-8 oz every 15 minutes

Fiber

A constituent of the plant cell wall. Some are partially resistant to human digestive enzymes. - *Some delay gastric emptying, which may temporarily influence feelings of fullness*, - Other types of fiber *increase bulk and water content, reducing constipation and decreasing transit time of feces.* - Some soluble fibers *decrease the absorption of cholesterol* and may therefore help *reduce blood cholesterol* levels after ingestion - Fiber-rich foods include *beans, peas, bran, many fruits and vegetables, and some whole-grain foods.*

Weight Gain

A general guideline, which should be adjusted based on the athlete, is to consume approximately 500 additional calories per day in order to gain weight o Eating larger portion sizes, increasing meal frequency, and focusing on choosing calorie-dense foods are all strategies that can help an athlete gain weight. o Athletes should ensure that they are eating enough protein to maximize gains in lean body mass: *1.5 to 2.0 g* per kilogram body weight per day. o *Athletes who want to gain weight should consider supplementing with creatine monohydrate, a supplement that safely and effectively increases lean body weight* o Regular nutrition counseling (or coaching) by a sports dietitian or sports nutritionist with an advanced degree is a recommended strategy for facilitating greater weight gain.

Definition of Products That Can Be Sold as Dietary Supplements

A product (other than tobacco) intended to supplement the diet that contains one or more of the following dietary ingredients: • A vitamin • A mineral • An herb or other botanical • An amino acid • A dietary substance for use by humans to supplement the diet by increasing the total dietary intake • A concentrate, metabolite, constituent, or extract (or combination of any ingredient identified above • The product must also be intended for ingestion and cannot be advertised for use as a conventional food or as the sole item within a meal or diet.

Sports Dietician

A registered dietician responsible for providing individualized dietary advice.

carbohydrate loading

A technique used to enhance muscle glycogen prior to long-term aerobic endurance exercise.

Muscle buffering capacity

Ability to regulate H+ concentration during high intensity exercise

What does Vitamin D promote?

Absorption of calcium, development of bone mass, prevent bone loss

What disease is a result of too little iron?

Anemia

An athlete is participating in an aerobic endurance event that lasts approximately one hour. Which of the following beverages is MOST appropriate?

All beverages provided should be cool --10-15C (50-59F)--but not cold and carbohydrate in a concentration of 5%-10%.

The recommendations specify that an athlete should consume at least 1 pint (0.5 L) of fluid 2 hours before activity. What type of fluid can the athlete consume? (Select all that apply.) A. Water B. Orange Juice C. Milk D. Soda E. Soda drink

All of these apply

Which molecules join together to form proteins?

Amino acids

What are essential amino acids?

Amino acids that cannot be produced in the body and need to be consumed in the diet.

What gland is HGH secreted from?

Anterior Pituitary Gland

Ergogenic Aid

Any substance, mechanical aid, or training method that improves sport performance; for the purposes of this review, the term refers specifically to pharmacological aids.

What kind of athletes use B-blockers ?

Archers, marksmen Prevents catecholamines from binding

Protein consumed in excess of the amount needed for the synthesis of tissue...

Are broken down, the nitrogen is excreted as urea in urine, and the remaining ketoacids are either used directly as sources of energy or converted to carbohydrate (gluconeogenesis) or body fat.

What is problem with the BMI standard with the formula calculating bodyweight and height?

Athletes on paper may seem way heavier due to low body fat percentage but, increased muscle tissue. Labeling them obese when in reality they are just chunks of muscle on them.

Potassium rich foods

Athletes should focus on consuming more potassium-rich foods in their diet, such as tomatoes, citrus fruits, melons, potatoes, bananas, and milk.

A 115-lb (61-kg) softball player has an average daily intake of 325 g of carbohydrate, 55 g of protein, and 75 g of fat. Approximately what percentage of her calories come from protein? A. 8% B. 10% C. 12%

B. 10% 2A2, pg 212

Which of the following is a sign and symptom of anorexia nervosa? A. frequent complaints of diarrhea B. unexplained dramatic weight loss C. strict dieting followed by binge eating

B. unexplained dramatic weight loss 2C1, pg 228-229

Which part of the season are athletes more prone to dehydration and heat stress?

Beginning of season

What does vitamin K promote?

Blood clotting

Body Mass Index

Body mass index is considered a measure of body fat calculated from height and weight. o Body mass index is often used to assess risk for diseases associated with more body fat; however, in reality, *it is a measure of excess weight as opposed to excess body fat* o Body mass index should not be used as a diagnostic tool but instead as an initial screening tool to identify potential weight issues in individuals and to track population-based rates of overweight and obesity.

At least two binge eating sessions followed by compensatory behavior purching each week for 3 months is?

Bulimia nervosa

Which of the following types of fat increases the risk of atherosclerosis MOST? A. unsaturated B. saturated C. trans

C. trans 2A3, pg 212-213

Commonly used stimulants

Caffeine Preworkout Drinks Ephedrine Citrus Aurantium

Calcium

Calcium *essential for attaining peak bone mass*, and calcium deficiencies can impair the attainment of peak bone mineral density and increase risk of fracture later in life o 15% of 9- to 13-yearold females and less than 10% of females aged 14 to 18 and over the age of 51 met the adequate intake for calcium from diet alone. -deficiency inhibits bone mineral density -reported highly in women athletes -at risk for osteopenia and osteoporosis

Major Minerals

Calcium, Magnesium, Phosphorus, Iron, Electrolytes

Two factors to consider when estimating protein intake requirements for an athlete?

Caloric intake, biological value of proteins

Two fundamental components of the diet for athletes

Calorie and nutrient level

Fatty acids have more of what than carbohydrates ?

Carbon and Hydrogen

Proteins are composed of what four elements ?

Carbon hydrogen nitrogen oxygen

Fluid loss of as little as 3-5% of total body weight can be associated with...

Cardiovascular strain

Cholesterol is necessary for... (2)

Cell membranes Production of cortisol, vitamin D

What are some traditional carbohydrates that athletes consume?

Cereals, breads, pasta, starchy vegetables, and fruits

Which of the following is the MOST effective way to determine an athlete's fluid replacement needs after an exercise session? thirst mechanism pre-exercise urine color change in body weight

Change in body weight

Where can you find vitamin A?

Cheese, egg yolk, milk, butter

This mineral aids in glucose metabolism, regulates blood surgar and insulin levels in diabetes patients. Found in mushrooms, oysters, wine, apples, beer, pork , chicken.

Chromium

When following the steps in management of an eating disorder how do you confront the individual?

Contact the parents, support group, and let them know that you are concerned about their health. The eating disorder individual is expected to be in denial at this first confrontation.

Glycogenesis

Converting glucose to glycogen

Fluids during training

Cool Bev 50-70 deg 6-8 ounces every 15 min

What is the ideal fluid replacement?

Cool water

Involved in iron metabolism, nervous system function, and bone health. Found in liver, fish, nuts.

Copper

Supplementing with sodium bicarbonate will...

Counteract or neutralize acid or low pH

Sings of Dehydration

Dark urine, strong smell decrease frequency of urination Increase resting HR Prolonged Muscle Soreness

Iron deficiency leads to...

Decreased performance and anemia

First step in nutritional counseling is to...

Define the athletes goals

Dehydration

Dehydration can *increase core body temperature, reduce stroke volume and cardiac output, decrease blood pressure, reduce blood flow to muscles, increase heartbeat, exacerbate symptomatic exertional rhabdomyolysis, and increase risk of heatstroke and death*

Adverse Effects of Creatine

Despite certain media and anecdotal reports linking creatine supplementation to dehydration and cramping, there is no reason to believe that creatine enhances the risk for these side effects.

What functions does calcium serve in the body?

Developing and maintaining healthy bones and teeth, muscle contraction and nerve transmission.

What does DRI stand for?

Dietary Reference Intake

What are DRI's?

Dietary Reference Intake. The recommendations for 50 nutrients

How to make your own homemade sports drink?

Dilute fruit juice add 1/8 of tea spoon of salt 0.7 mgl per quart

Low fiber diets have been associated with several disorders what are they?

Diverticulosis, constipation, heart disease, cancer of the colon, and diabetes

Why is it good to eat low glycemic foods?

Does not digest instantly making the blood surgar spike, but rather it keeps it a constant level for the body to function properl.

Out of these foods which is a protein foods: Cottage cheese, Tortillas, Egg salad, Cook oatmeal, Sunflower seeds?

Egg salad and sunflower seeds

These are regulators of water distribution in various fluid compartments in the body?

Electrolytes

Fluid loss of as little as 1% of total body weight can be associated with...

Elevation in core temperature

Functions of Fat

Energy is stored primarily as adipose tissue in humans, but small amounts are also found in skeletal muscle, especially in aerobically trained athletes. *Body fat insulates and protects organs, regulates hormones, and carries and stores the fat-soluble vitamins A, D, E, and K.*

B-adrenergic agonists are chemically related to...

Epinephrine

Proteins that cannot be synthesized in the body

Essential

What is the difference between essential and nonessential amino acids?

Essential you must consume and non-essential are created in the body.

Hemochromatosis

Excess stores in iron

What can happen to performance when an athlete has an eating disorder?

Fainting, stress fractures, and recurrent illness

T or F Jack is training for the state finals in the 800-meter hurdles. The week before the state meet, he should begin carbohydrate loading.

False

Large volumes of fluid empty from the stomach _______ than smaller volumes

Faster (recommend chugging rather than sipping if able to tolerate)

How many calories to build muscle and how many calories to loose fat?

Fat = 3,500 calories and muscle is 2,500 calories

Lipogenesis

Fat synthesis and storage

Where can you find vitamin D?

Fish, milk, eggs, butter

Hydration

Fluid loss of 1% increases core temp 1% Fluid loss of 3-5 % results in CV strain Each pound loss = .5 L fluid loss Lose 5-10 pounds per week= chronically dehydrated

Glycemic Index

Food classified by how high and how long it raises blood glucose High # quickly raises Blood Glucose Low # longer to digest and slowly increases BG Ranks carbohydrates according to how quickly they are digested and absorbed, and therefore raise blood glucose levels, in the 2-hour time period after a meal. - The reference food is glucose or white bread (GI = 100). • *Foods that are digested quickly and raise blood glucose (and insulin) rapidly have a high GI.* - Foods that take longer to digest and thus slowly increase blood glucose (and therefore stimulate less insulin) have a low GI - *Insulin helps lower blood glucose levels by facilitating glucose transport into cells* - Athletes who use the GI to guide their food choices can try preexercise low- and high-GI foods in training while sticking with high-GI foods during exercise to provide immediate sources of energy for activity

What is the general rule for fluid replacement for athletes?

For every pound lost during the training, consume 1 pint of fluid before the next training session.

Protein at Mealtime

For optimal muscle remodeling, experts suggest *consuming at least 20 to 30 g of protein per mea*l and eating meals every 3 to 4 hours

To much fructose is associated with what problems?

Gastric cramping and diarrhea

How do you make lactose?

Glucose and Galactose

How do you make Maltose?

Glucose and Glucose

Monosaccharide's

Glucose most common -blood sugar - primary energy for all cells

What are the 3 monosaccharides?

Glucose, fructose, galactose

What does vitamin A promote?

Growth and repair of body tissues, bone formation and healthy skin and hair

HDL and LDL

HDL= Good <40 Low >60 Bad LDL= BAD <100 Optimal >190 Very High

HDLs

HDLs o < 40: low o ≥ 60: high

What does vitamin C promote? (3)

Healthy cell development, wound healing and resistance to infection

Fun question: What percentage of the heart and brain are made up of protein?

Heart= 20% and the Brain = 10%

What happens to the body if you are low in sodium and you are working in the heat?

Heat cramps

Injections of EPO are generally associated with the elevation of what? (2)

Hematocrit and hemoglobin

What disease is a result of too much iron?

Hemochromatosis

What is it called when you have to much iron stored, which sex suffers the most from this condition?

Hemochromatosis , men due to they don't clean the body out through menstruation.

Why is Iron such an important mineral?

Hemoglobin and myoglobin content plays a role in oxygen transport and utilization of energy.

What is the most effective method for carbohydrate loading?

High carb diet while tapering exercise the week before competition and complete rest the day prior to the event.

What should a diet consist of in order to loose weight?

High energy density (more vitamins and minerals), Low energy density (low calories like vegitables), and keep record of your weight loss. Not an overnight thing just concentrate on the main goal.

Protein quality

Highest quality- animal origin

What are the 9 essential amino acids that must be consumed?

Histdine, Isoleucine, Leucine, Lysine, Methionine, Phenylanine, threonine, trptohpan, valine

Increased blood lipids is defined what condition?

Hyperlipidemia

What are some serious problems that can occur if you live an obese lifestyle?

Hyperlipidemia, coronary heart disease, stroke, hypertension, glucose intolerance, type 2 diabetes, gallbladder disease, osteoarthritis, sleep apnea, and some types of cancer

Partitioning agents are know to do two things...

Increase FFM Decrease Fat

Supplementing with sodium citrate will...

Increase blood pH

Supplementing with B-alanine will...

Increase carnosine concentration in skeletal muscle. Improves MBC and anaerobic performance

Supplementing with L-carnitine will...

Increase fat utilization as a means of energy, sparing muscle glycogen. Transports cytosol to mitochondria

What do anabolic steroids increase in the body?

Increase protein synthesis

Why is an increase in hematocrit a health risk?

Increased RBCs = increased blood viscosity = blood clotting and increased systolic BP

Catecholamines are used for two things...

Increased weight loss Increased arousal during performance

What has a higher glycemic index than table sugar?

Instant rice and potatoes

What are the functions of fat in the body?

Insulation, protection of organs, hormonal regulation

Fat is necessary for... (4)

Insulation, protection, regulation of hormones, carrier of fat-soluble vitamins A, D, E, K

Rumination Disorder

Involves chewing, reswallowing, or spitting of regurgitated food. o Must display this behavior, unrelated to any medical condition, for at least one month.

What are some facts to find out as a strength and conditioning coach to find out if they have a eating disorder?

Lack menstrual cycle (amenorrhea) , significant weight loss refusual to gain weight, avoiding dietary reccomendations, strong denial that there is a problem and wont change.

What color is normal hydration status when observing urine?

Lemon Juice except athlets that take vitamins mey cause there urine to be bright yellow.

Another name for omega-3 fatty acids?

Lenolenic acid

A individual approaches a strength and conditioning specialist about loosing weight before her basketball season. What is the appropriate response to give?

Let me see your current workouts, heart about your diet, and show you a good website to track your food and get information on healthy foods to eat. (not a nutritionist I can only help guide the way to nutrition and work on her workouts. Remind the individual that 75% of loosing weight is nutrition 15% working out 10% rest.

What are the 2 essential fatty acids?

Linoleic acid (Omega-6) and Linolenic (Omega-3).

What does epinephrine help regulate? (2)

Lipolysis and thermogenesis

Where is cholesterol synthesized in the body?

Liver

Where is cholesterol synthesized?

Liver and intestine

Explain the how man kcal/pnd an individual burns with an activity level ranging from low-mid-high?

Low 17/lbs , Moderate- 19/lbs , and High - 23/lbs

What amino acid do grains tend to be low in?

Lysine

This mineral activates nearly 100 enzymes helps nerves and muscle function. Found in foods like Wheat, nuts and seeds, and soy beans.

Magnesium

A higher testosterone to cortisol ratio allows athletes to...

Maintain higher intensity and volume of training. Enhances the recovery process

What are the three disaccharides?

Maltose, Sucrose , and Lactose

How many grams of carbohydrates do aerobic athletes (who train for 90min or more daily) need?

Maximal levels- 8-10g/kg

Most athletes' two basic dietary goals:

Maximize performance, obtain optimal body comp

Adequate water intake:

Men 3.7 L/day Women 2.7 L/day

What is the limiting factor for long duration activities?

Muscle and liver glycogen stores

Which amino acids do beans tend to be low in?

Methionine and cysteine

Omega 6

Omega-6 fatty acids are found in foods such as soybean, corn, and safflower oil and products made with these oils

Triglycerides are made up of ... ?

One glycerol, and three fatty acids

What are vitamins?

Organic substances that cannot be synthesized by the body

Chapter 11

Performance-Enhancing Substances and Methods

This mineral works with calcium to develop strong bones and teeth. Found in foods like dairy, wheat, nuts and seeds?

Phosphorus

If an athlete experiences impaired renal function, low calcium intake, or lack of fluid intake... Excessive intake of what could be harmful to athlete.

Protein > 4g/kgBW

Fatty acids containing 2 or more double bonds are called?:

Polyunsaturated

When there are multiple double bonds in a fatty acid, it is considered ______.

Polyunsaturated

Protein Timing

Protein consumed after exercise increases muscle protein synthesis, and muscle sensitivity to amino acids is enhanced for up to 48 hours after a bout of exercise. - Consuming protein sooner, rather than waiting, has a greater effect on acute muscle protein synthesis - Some suggest a 4:1 or 3:1 ratio of carbohydrate to protein as a general guideline - After resistance training, a wide range of protein intakes, 20 to 48 g, has proven beneficial for maximally stimulating acute muscle protein synthesis

What is the main difference in protein when compared to fats and carbohydrates?

Protein contains nitrogen and amino acids

An 18-year-old freshman American football lineman wants to increase his lean body mass by 20 pounds (9 kg); although his strength training is appropriate, he is not making progress. His usual routine is to wake up at 10 a.m., eat lunch, go to class, work out, eat dinner, do homework, and have a large snack before bed. What dietary modifications are appropriate for this athlete?

Problem 1: Answer To reach his goal of gaining 20 pounds (9 kg) of lean body mass, this athlete must consume more calories and should eat more often. Strategies for increased caloric consumption include supplementation with protein or amino acids (or both) to boost both total calorie and protein intake. To help him eat more often, adding two or three meals or snacks per day and having a meal earlier in the day to boost caloric intake may be beneficial.

Problem 2 : A cross-country runner has an especially intense training session and, after profuse sweating, cannot seem to regain her weight before the next training bout. What are the potential causes and how might they be addressed?

Problem 2: AnswerShe is having difficulty rehydrating, which may be due to several factors. Dehydration may be inhibiting her appetite and therefore she is not eating enough food; the decreased appetite in turn decreases water intake from food. She may not be drinking enough water during training and therefore is excessively dehydrated after training. Her salt intake may be too low, causing increased urine production and thereby decreasing her efficiency at rehydrating. She may be drinking only enough to alleviate thirst and be unaware that fluid intake beyond the point of feeling satisfied is necessary. For each possibility, the first step in addressing the problem is a close examination of her diet.

What does HDL do for your body?

Protects against heart disease

We consider milk and cheese a carbohydrate, protein, or fat?

Protein

When calorie intake goes down, protein intake goes up

Protein needs go up as a percentage of total calorie intake by approximately 1% for every 100-calorie decrease below 2,000 calories.

What are the three main macronutrients?

Protein, Carbohydrate, and fat

What is the percentage of contribution to the total energy expenditure of RMR and Thermic effect of food?

RMR= 60-70% and 7-10 % Thermic food.

What is the problem with rapid weight loss verse steady weight loss?

Rapid weight loss can result in loosing 3x more lean muscle tissue and water than fat tissue.

What is the problem with high glycemic index foods for diabetes?

Rapidly increases your blood surgar spikes, insulin needs to rapidly taxing out the pancreas, to much of these will make you become insulin resistant... producing diabetes

Why does red meat cause colon cancer?

Red meat makes you constipated

Which of the following is the MOST appropriate if an athlete is suspected of having an eating disorder? Monitor the athlete's weight weekly Provide basic nutritional information Refer the athlete to the team physician

Refer the athlete to the team physician

Team Physician

Responsible for overseeing the athlete's medical care.

What are the three factors when determining caloric expenditure?

Resting metabolic rate, physical activity, and thermic effect of food.

What are the 3 factors that determine energy requirement?

Resting metabolic rate, thermic effect of food and physical activity

In general to protect against heart disease what type of fat do you want to consume low amounts of?

Saturated fats

This mineral is essential component of a key antioxidant enzyme. Necessary for normal growth and development and for use of iodine in thyroid function.

Selenium

Monosaccharides

Single sugar molecule

In plant protiens what is the highest quality protein you can receive?

Soy

What is the highest quality of protein from low quality sources?

Soy

What is the highest quality plant protein?

Soy

Where can you find vitamin K?

Spinach, kale, carrots, veggies

carbohydrate, protein, fat, water, vitamins, and minerals

To support training and competition, athletes should consume a balanced diet that provides all the essential nutrients.

What are the most important polysaccharides?

Starch, fiber, glycogen

EPO is used to ...

Stimulate RBC production for enhancement of aerobic performance

Anabolic effects of HGH?

Stimulation of bone and muscle growth Increased uptake of glucose and AAs into muscle cells

Sweat Loss

Sweat losses that exceed fluid intake can quickly lead to a hypohydrated state with a subsequent *increase in core body temperature, decrease in blood plasma volume, and increase in heart rate and perceived exertion.*

What is the difference in white potatoes and sweet potatoes?

Sweet potatoes have a lower glycemic index thus keeping the blood surgar more stable than the white potato.

Symptoms of Iron Deficiency or Iron Anemia

Symptoms of deficiency iron deficiency or iron deficiency anemia may include weakness, fatigue, irritability, poor concentration, headache, decreased exercise capacity, hair loss, and dry mouth, feeling cold often, inflamed tongue (glossitis), shortness of breath during routine activities, and pica (the desire to eat nonfood substances such as laundry starch, dirt, clay, and ice)

Glycemic Load

Takes the amount of carbohydrate, in grams, in a portion of food into account. o Because GL takes portion size into account, it is a more realistic gauge of glycemic response than the GI o *Foods with a higher GL are expected to lead to greater increases in blood sugar and subsequent insulin release* o *A low-GL diet, combined with exercise, has been shown to improve insulin sensitivity in older, obese adults.* GL = (GI of an individual food x grams of carb per serving of food)/100

How does carbohydrate loading work?

Technique used 3 days before competition eating 8-10 grams per kg/ bw while tapering down on exercise, and resting completely the day before the event. Increase glycogen stores up to 20-40%

Cunningham Equation

The Cunningham equation takes the same variables into account as Harris- Benedict but also includes fat-free mass, making it more applicable to athletes - RMR = 550 + 22(LBM) - After using the Cunningham equation to estimate RMR based on lean body mass (LBM), an activity factor can be used to estimate total daily energy expenditure.

Adequate Intake (AI)

The average daily nutrient intake level recommended when a RDA cannot be established.

Recommended Dietary Allowance (RDA)

The average daily nutrient requirement adequate for meeting the needs of most healthy people within each life stage and sex.

Cell turnover

The constant breakdown and regeneration of cells

What does "high quality protein" mean?

The food contains amino acid pattern similar to those required by the body

A female collegiate soccer player had a serious knee injury during her sophomore year; more than a year was required before she could be cleared to practice and play. During her rehabilitation, she became complacent with her diet, and because of her injury she could not perform her regular exercise program. Now, ready to return to practice, she finds herself out of shape with a body fat percentage of 30%, up from 20% at the time of injury. Being concerned, the strength and conditioning professional determines that her BMI is 31.5 kg/m2. After having the athlete maintain a record of her diet, the strength and conditioning professional realizes that the athlete eats when bored and when out with friends. What can she do to reduce her weight and fat? Specifically, what must her diet provide to allow fat loss? Is a low-fat diet appropriate? Discuss behavior modification strategies appropriate for this athlete.

The most important thing this athlete can do to lose fat is to achieve a negative caloric balance. She may achieve the caloric deficit through a combination of calorie restriction and increased activity. The low-fat diet may provide greater satisfaction because she will be able to consume more food, but it is not necessary in order to reduce her level of fat. Because she eats when she's bored and when she's with friends, she should find things to do when bored (or to prevent boredom), limit her exposure to high-risk situations (going out with friends), and maintain established meal and snack times.

Standard protein intake requirements are increased by...

Training intensity

Which of the following types of fat increases the risk of atherosclerosis MOST? unsaturated saturated trans

Trans

The majority of lipids found in the body are in what form?

Triglyceride

Which form are most lipids in foods and in the body found in?

Triglyceride

4 most significant lipids are... ?

Triglycerides, phospholipids, cholesterol, fatty acids

T or F excess protein calories that the body does not use are stored as fat?

True

True or false there is an inverse relation ship with a negative caloric intake and protein?

True when consuming less calories than expeneded you consume MORE protein!

Classification of Adult Weight by BMI

Underweight <18.5 Normal 18.5-24.9 Overweight 25.0-29.9 Obesity I 30.0-34.9 Obesity II 35.0-39.9 Extreme Obesity III ≥40.0

Alcohol

Up to one drink per day for women and two drinks per day for men. Pregnant women should avoid alcohol, and breastfeeding women should be cautious about their intake if they choose to drink. *Alcohol should be avoided in the time period postexercise because it reduces muscle protein synthesis*

What are foods that have a high glycemic index?

V Most bakery products, baked potatoes, and white rice.

What is it called with an athlete only replaces 2/3 of the required fluid in there body after an intense workout?

Voluntary Dehydration

Calculating BMI

Weight (kilograms) / Height (meters)2 or [Weight (pounds) / Height (inches)2 ] X 703

What is the equation to evaluate the BMI of an individual that is used in the medical offices?

Weight KG/ Height in meters ^ 2

This mineral helps develop skeletal and connective tissues and helps in metabolizing carbs. Found in wheat, rice, nuts, whole wheats.

What is Maganese for 1,000 points

When is protein used as an energy source?

When in a state of negative caloric balance.

To maintain hydration during competition lasting less than 1 hour, it is recommended that athletes consume 3 to 8 ounces of water or a sports drink about every

a. 15 minutes b. 30 minutes c. 60 minutes d. 2 hours Answer is A

Sports Nutritionist

With an advanced degree is a professional who may work in the sports nutrition industry or conduct research in the area of sports nutrition and would therefore be able to discuss the literature on a particular topic.

Fat

Within this text the term fat refers to *triglycerides* - Fats provide approximately *9 kcal/g* - Fatty acids containing *no double bonds are saturated.* (The body can make these fatty acids) - Fatty acids containing *one double bond are mono-unsaturated.* - Fatty acids containing *two or more double bonds are polyunsaturated.*

Trey is a collegiate tennis player who weighs 175 pounds (79.5 kg). He practices daily for 1 hour. What is Trey's estimated daily caloric expenditure? a. 3,260 to 3,325 kcal b. 3,690 to 3,775 kcal c. 4,310 to 4,395 kcal d. 5,105 to 5,190 kcal

a. 3,260 to 3,325 kcal Answer: 175 lbs x 19 kcal/lb = 3,325 kcal 175 lbs � 2.2 kg/lb = 79.5 kg of body weight

Which of the following is the BEST reason for aerobic endurance athletes to avoid erythropoietin use?

a. Hematocrit and hemoglobin levels may decrease. b. It may cause an unregulated increase in red blood cell production. c. Resistance to infectious disease may be impaired. d. It may reduce the ability of the blood to carry oxygen. Answer is B

Which of the following BEST explains the need for increased protein intake by athletes?

a. decreased protein oxidation during aerobic exercise b. increased need for tissue repair c. restriction of calories to lose weight d. the quality of protein consumed Answer: B

The primary macronutrient that is addressed in the precompetition meal is

a. fat b. carbohydrate c. protein d. vitamin Answer is B

Lupe is a collegiate soccer player who weighs 157 pounds (71.4 kg). She works out daily for 2 to 4 hours What is Lupe's estimated daily caloric expenditure? a. 3,020 to 3,030 kcal b. 3,140 to 3,142 kcal c. 3,570 to 3,611 kcal d. 6,908 to 6,910 kcal

b. 3,140 to 3,142 kcal Answer: 157 lbs x 20 kcal/lb = 3,140 kcal Answer: 157 lbs x 20 kcal/lb = 3,140 kcal

Which of the following BEST explains the requirement for increased protein intake by athletes and Decreased protein oxidation during aerobic exercise b. Increased need for tissue repair c. Restriction of calories to lose weight d. Quality of protein consumed

b. Increased need for tissue repair

Which of the following proteins has an amino acid profile MOST similar to the body's needs? a. soy b. egg c. wheat d. rice

b. egg

Which of the following is an incomplete protein? beans eggs milk

beans

Why are minerals important for an athlete?

bone health, oxygen carrying capacity, and fluid and electrolyte balance.

What are some warning sides of having an eating disorder?

constipation, stomachs, mood swings, social withdrawal, relentless, excessive exercising, Excessive concern about weight, strict dieting, increasing criticism of ones body, strong denial that a problem exists, even when there are hard evidence.

Carb Sports Drinks (CHO)

contain 6-8% CHO

Signs of Dehydration:

dark-yellow urine strong-smelling urine rapid resting HR prolonged mm. soreness

Low Quality Proteins (Incomplete)

grains, beans, veggies

Risk of dehydration is greater in...

hot, humid environment or at altitude.

High Quality Proteins (Complete)

meats, eggs, fish

What is important for nerve conduction and mm. contraction? (3)

potassium, chloride, magnesium

Major electrolytes loss in sweat are?

sodium chloride

CARBS: what is starch>

storage form of glucose in plants

Insulin

• Insulin increases protein synthesis, but the side effect of hypoglycemia can be fatal.

Protein

• composed of carbon, hydrogen, oxygen, and nitrogen • Provide approximately 4 kcal/g, • "Amino" means ―nitrogen containing, and amino acids are the molecules that, when joined in groups of a few dozen to hundreds, form the thousands of proteins occurring in nature.

Nutritional Muscle Buffers

• β-Alanine • Sodium Bicarbonate • Sodium Citrate

What is optimal LDL Count in your body?

Less than 100

RECOMMENDATION: Fats in GENERAL POPULATION

20-30% of calories consumed less than 10% from saturated fats keep cholesterol as low as possible

Recommended range of fat intake for general population ? (% of total calories)

20-35% <10% from saturated

% daily caloric intake that should come from fat

20-35% (5-10% from omega-6, and 0.6-1.2% from omega-3)

How much does proper carbohydrate loading increase muscle glycogen stores?

20-40%

What percentage will glycogen store increase after carbohydrate loading?

20-40%

Recommended dosage of sodium citrate 60-90 minutes before exercise?

200mg/poundBW

When Loading creatine, what is the recommended dosage and duration?

20g/day, 5-6 days

Estimated daily caloric need for males at high intensity exercise level?

23 kcal/pound

Recommended B-alanine supplementation dosage?

3.2 - 6.4 g/day

RECOMMENDATION: CARBS in AEROBIC ENDURANCE ATHLETES (training duration +60 mins)

3.6-4.5g per lbs

What is the average intake of water for men and women ages (19 to 30) is ?

3.7 L for men and 2.7 Liters for women

Adequate total water intake for young men?

3.7 L/day

How much fluid should the average adult consume daily?

3.7L for men and 2.7L for women

How many days can you survive without food?

30 days

How long after resistance training should athletes take protein? And why?

30-45 minutes because there Is a limited time for muscular cells to be insulin receptive

Recommended daily caloric requirement to support a 1-2 pound gain per week in lean mass?

350-700 kcals/week

How many calories would support a 1-2lb weekly gain in lean tissue and the requirements of training?

350-700kcals

What is the reference intake for fiber g/day?

38 per day

DRI for fiber for men/women

38g/day; 25g/day

How cold should water be during training session?

50-70 degrees F

An athlete that weighs 50 kg and is a marathon runner is carbohydrate loading before a race how many grams should the athlete consume pre day?

500 G

Having the goal to loose weight how many calories should you cut back on a day?

500-1000 kcal depending on your size.

A 120-lb (55-kg) marathon runner begins to taper one week before her race. Three days prior to the race she begins to carbohydrate load. Approximately how many grams of carbohydrates per day is MOST appropriate? 550 1100 2200

550

An 18-year-old male collegiate baseball player is 5 ft, 10 in. (178 cm) and weighs 170 lb (77 kg). He wants to increase muscle mass and strength. Which of the following is the MOST appropriate daily intake of protein? 308 kcal 554 kcal 693 kcal

554 kcal

What is the minimum amount of HDL's in the blood stream that helps protect against cardiovascular disease?

60 mg/dL

How much of the energy expenditure is from the thermic effect of food?

7-10%

How many cups of dairy should you consume per day?

710 ml 3 Cups

Muscle tissue is ____% water, and fat tissue is _____% water

75; 20

How many g/kgBW kg should athlete consume during carbohydrate loading?

8-10 g/kgBW

Aerobically trained individuals that workout for 90 minutes or longer in one day should consume how many g/kg of bw of carbs daily?

8-10 grams of carbohydrates ex. 2,400-3,000 eating 600-750 g of carbohydrates for an individual that weighs roughly 165 pounds.

Recommended carbohydrate intake after exercise for aerobic athletes who train 90 minutes or more?

8-10g/kgBW

Lipids

9 Kcal/g Saturation depends on how many double Hydrogen bonds it has

Optimal levels for LDLs, HDLs and total cholesterol.

<100; >60; <200

Cholesterol

<200 is optimal >240 is high

What is the optimal HDL count in your body?

<40 is bad, > 60 is great

MEAL timing

= Recommendation: 3 to 4 hr prior to event (to avoid nausea) =Endurance athletes: 30mins close to exercise for athletes who participate in aerobic endurance events and want to maximize carb stores. = longer events (day long tournaments); eat shortly beforehand, cont. snacking during competition to keep energy high and prevent hunger

Daily caloric intake (proteins)

@10-15% .8/Kg (Maintenance)

A female collegiate basketball forward is in-season. She is in caloric balance and is content with her weight. Her daily caloric intake consists of the following: Carbohydrate 1500 kcal Protien 500 kcal Fat 350 kcal Carbohydrate Protein Fat A. maintain decrease increase B. increase increase maintain C. decrease maintain decrease

A

Carbo loading 1) what is it? 2) how much carbs a day? 3) Adverse/side effects?

* used to enhance muscle glycogen prior to long-term aerobic endurance exercise *this method increase glycogen storage by 20-40% above normal. Start: 3 days before event, with tapering of exercise the week before competition...complete rest day before event 2) 600g per day; 3.6-4.5g per lbs 3) increased water retention, weight-gain, farting, diarrhea

Pica

*People eat nonnutritive substances for a period of at least one month* o Common nonnutritive substances include clay, laundry starch, ice, cigarette butts, hair, or chalk o Those with pica may have: - Electrolyte and metabolic disorders, intestinal obstruction, wearing away of tooth enamel, and gastrointestinal problems, among other issues. - Testing for anemia is recommended

Protein Requirements

- *Adults in a general fitness program* can likely meet their protein requirements by consuming *0.8 to 1.0 g* of protein per kilogram body weight per day. - *Aerobic endurance athletes* who consume a sufficient number of calories require approximately *1.0 to 1.6 g* of protein per kilogram body weight per day. - *Strength athletes* need approximately *1.4 to 1.7 g* of protein per kilogram body weight per day. - Athletes who generally do a *combination of strength and aerobic endurance or anaerobic sprint training* and who are consuming adequate calories should ingest *1.4 to 1.7 g* of protein per kilogram body weight.

Carbohydrate Requirements for Athletes

- *Aerobic endurance athletes* training 90 minutes or more per day at moderate intensity (70-80% VO2 max) should aim for *8 to 10 g* of carbohydrate per kilogram body weight per day o distance runners, road cyclists, triathletes, and cross-country skiers - Athletes who participate in *strength, sprint, and skill activities* need approximately *5 to 6 g* of carbohydrate per kilogram body weight per day - *Within 30 minutes after aerobic endurance training, approximately 1.5 g of higher- glycemic carbohydrate per kilogram of body weight should be consumed to quickly stimulate glycogen re-synthesis* - Consistent intake of a low-carbohydrate diet leads to greater reliance on fat as a source of fuel.

Protein Quality

- *Determined by amino acid content and protein digestibility* - *Higher-quality proteins are highly digestible and contain all of the essential amino acids.* o *Animal-based proteins including eggs, dairy foods, meat, fish, and poultry contain all of the essential amino acids*, while soy is the only plant-based protein that contains all eight essential amino acids. o Plant proteins are less digestible than animal proteins, though digestibility can sometimes be improved through processing and preparation o Vegetarians and vegans can meet their protein needs by consuming a variety of plant foods including legumes, vegetables, seeds, nuts, rice, and whole grains that provide different amino acids so that all essential amino acids are consumed over the course of the day

Monosaccharides (glucose , fructose , and galactose) are single-sugar molecules.

- *Glucose* is present as circulating sugar in the blood, - *Fructose* accounts for the sweet taste of honey and occurs naturally in fruits and vegetables. It causes less insulin secretion than other sugars - *Galactose* combines with glucose to form lactose, milk sugar.

Relationships with Cholesterol

- *High levels of total cholesterol , low-density cholesterol (LDL) and triglycerides are all associated with increased of heart disease.* - *High levels of saturated or trans fats, weight gain, and anorexia can all increase LDL cholesterol* - High levels of high-density lipoproteins *(HDL) are protective against heart disease*, but are not a target of therapy - High intake of refined carbohydrates, weight gain, excessive alcohol intake, and very- low-fat diets can increase triglycerides. o a sedentary lifestyle, overweight or obesity, smoking, genetics, and certain diseases and medications can also affect triglycerides. - *Recommendation: limiting saturated fat to less than 10% of total calories and replacing saturated fat with unsaturated fat*

Disaccharides (sucrose, lactose, and maltose) are composed of two simple sugar units joined together.

- *Sucrose (or table sugar)*, the most common disaccharide, is a combination of *glucose and fructose*. Sucrose occurs naturally in most fruits and is crystallized from the syrup of sugar cane. - *Lactose (glucose + galactose)* is found only in mammalian milk - *Maltose (glucose + glucose)* occurs primarily when polysaccharides are broken down during digestion. It is the primary carbohydrate in beer.

Acceptable Macronutrient Distribution Range (AMDR) for protein, which covers a wide range of protein intake.

- 5% to 20% of total calories for children ages 1 to 3 years - 10% to 30% of total calories for children ages 4 to 18 years - 10% to 35% of total calories for adults older than age 18 years

Nutrition Counseling

- Advice to increase or decrease nutrients in the diet - To change the timing and size of and composition of meals - To modify food textures - To change the route of administration - First Step o Defining the athlete's goals and indentifying the coaches goals - Next Steps o look at the athlete's diet, individual food preferences (including cultural and religious considerations), cooking skills, access to food, financial constraints, barriers to making wise dietary choices, supplement use, weight and body composition history, medical history, training program, and injuries.

Nutrition during Aerobic Endurance Sports

- Although sports drinks provide carbohydrates; they cannot keep up with an athlete's carbohydrate utilization during prolonged, intense activity, unless an excessive amount of fluid is consumed. - Consuming multiple types of carbohydrates together, such as sucrose, fructose, and glucose or maltodextrin, increases the rate of carbohydrate absorption and exogenous carbohydrate oxidation. - *Aerobic endurance athletes should consume 30 to 90 g of multiple types of carbohydrates together, each hour during prolonged activity* - Simply rinsing carbohydrates through the mouth without actually ingesting them seems to improve performance lasting approximately 1 hour by 2% to 3%. -Adding protein to a carbohydrate gel led to increased time until exhaustion during a bout of cycling while also attenuating the rise in creatine kinase (a marker of muscle damage) during cycling

Fat and Performance

- At rest and during low-intensity exercise, a high percentage of the energy produced is derived from fatty acid oxidation - As intensity of exercise increases, there is a gradual shift from fat to carbohydrate as the preferred source of fuel. - *Aerobic training increases the muscle's capacity to use fatty acids* - The body adapts to using greater amounts of fat for energy when a higher-fat, lower- carbohydrate diet is consumed over a period of time

Post Competition Nutrition after Strength and Power Sports

- Athletes should focus on consuming higher-glycemic carbohydrates immediately postexercise if they must compete or train again over the course of the 24-hour period after the initial training session or competition. - *Although carbohydrates have no effect on muscle protein synthesis, they help reduce acute protein breakdown resulting from resistance exercise.* - Relatively small amounts of carbohydrate, somewhere between 30 and 100 g, can sufficiently reduce muscle protein breakdown.

Fluid Replacement During Activity in Adults

- Athletes should follow an individualized hydration plan. During prolonged activity in hot weather, they should consume a sport drink containing *20 to 30 mEq of sodium (460-690 mg with chloride as the anion) per liter, 2 to 5 mEq of potassium (78-195 mg) per liter*, and *carbohydrate in a concentration of 5% to 10%.* - Ingestion of multiple types of carbohydrate versus a single carbohydrate will lead to greater gastric emptying, carbohydrate absorption, oxidation, and possibly better performance

Pre-Competition Meal General Guidelines

- Athletes should prehydrate, if necessary, several hours before exercise to allow for fluid absorption and urine output. - Athletes who eat *at least 4 hours before competition* should include approximately *1 to 4 g of carbohydrate* per kilogram body weight and *0.15 to 0.25 g of protein* per kilogram body weight - If the precompetition meal is consumed *2 hours before exercise*, athletes should aim for approximately *1 g of carbohydrate* per kilogram body weight. - During prolonged activity in hot weather, they should consume a sports drink containing 20 to 30 mEq of *sodium (460-690 mg with chloride as the anion) per liter*, 2 to 5 mEq of potassium (78-195 mg) per liter, and *carbohydrate in a concentration of 5% to 10%* - Liquid sources of carbohydrate may be preferable when the preexercise meal is 1 hour before the event. *Consume 0.5 g carbohydrate per kilogram body weight is the meal is less than or equal to 1 hour before competition.*

Fluid Intake Guidelines

- Athletes should start exercise or training in a hydrated state, *avoid losing more than 2% of body weight (due to sweat losses)* during exercise, and rehydrate completely after exercise and before the next training session. o Thirst may not be a reliable indicator of fluid needs for athletes who are heavy sweaters or those who are practicing intensely in hot environmental conditions o *Strength coaches should ensure that athletes are given adequate time to drink and access to cool fluids (10-15 °C [50-59 °F])*

During Event Nutrition for Children

- Children weighing 40 kg (88 pounds) should drink 5 ounces (148 ml) of cold water or a flavored salted beverage every 20 minutes during practice. - Adolescents weighing 60 kg (132 pounds) should drink 9 ounces (256 ml) every 20 minutes even if they do not feel thirsty. - A sodium chloride concentration of 15 to 20 mmol/L (1 g per 2 pints), has been shown to increase voluntary hydration by 90% when compared to unflavored water.

Fluid Replacement During Activity in Children

- Children weighing 88 pounds (40 k g) should drink 5 ounces (150 ml) of cold water or a flavored, salted beverage every 20 minutes during training. - Adolescents weighing 132 pounds (60 kg) should drink 9 (250 ml) ounces of cold water or a flavored, salted beverage every 20 minutes

Symptoms of Bulimia Nervosa

- Chronically inflamed and sore throat - Swollen salivary glands in the neck and jaw area - Worn tooth enamel, increasingly sensitive and decaying teeth as a result of exposure to stomach acid - Acid reflux disorder and other gastrointestinal problems - Intestinal distress and irritation from laxative abuse - Severe dehydration from purging of fluids - Electrolyte imbalance (too low or too high levels of sodium, calcium, potassium, and other minerals), which can lead to heart attack.

Concurrent Training (Endurance + Strength Training)

- Consumption of carbohydrate after endurance exercise and prelift can help suppress skeletal muscle breakdown - Athletes should consider consuming protein after endurance exercise and prelift or during their lifting session

Nutrition during Intermittent High-Intensity Sports

- Soccer, tennis, basketball, and American football, include repeated bouts of short-duration, high-intensity activity - *Tennis players should aim for approximately 200 to 400 ml fluid per changeover* and have some of this fluid from a carbohydrate-electrolyte sports drink.

Nutrition during Strength and Power Sports

- Studies using a series of different weightlifting protocols found that participants used a significant amount of muscle glycogen - Strength and power athletes can maintain their glycogen stores, which may decrease muscular fatigue in slow-twitch fibers and possibly lead to better performance, by supplementing with carbohydrate before and during competition.

Sports Dietician Competencies

- Counsels individuals and groups on daily nutrition for performance and health - Translates the latest scientific evidence into practical sports nutrition recommendations - Tracks and documents outcomes of nutrition services, serving as a food and nutrition resource for coaches, trainers, and parents - Assesses and analyzes dietary practices, body composition, and energy balance (intake and expenditure) of athletes in the context of athletic performance and health - Counsels athletes on optimal nutrition for exercise training (match nutrition to training phases and goals), competition, recovery from exercise, weight management, hydration, immune health, disordered eating, travel, and supplementation - Counsels athletes on achieving and maintaining a level of body mass, body fat, and muscle mass that is consistent with good health and good performance - Provides personalized meal and snack plans to promote achieving short- and long-term goals for athletic performance and good health - Develops hydration protocols that help athletes meet their own specific fluid and electrolyte needs - Addresses nutritional challenges to performance, such as food allergies, bone mineral disturbances, gastrointestinal disturbances, iron depletion, and iron-deficiency anemia - Pro vides medical nutrition therapy, as needed, to help manage or treat medical conditions, which may include diabetes, irritable bowel disease, hypertension, and more - Counsels athletes on optimal nutrition for recovery from illness or injury - Coordinates nutritional care as a member of multidisciplinary sports medical/sports science teams - Is a liaison to in- and out-patient programs for conditions such as disordered eating - Evaluates nutritional supplements, including herbal and sports supplements, for legality, safety, quality, and efficacy; monitors use of appropriate supplementation - Collaborates with the individual's family, physician, coach, and other health professionals as appropriate while also following HIPAA guidelines - Develops resources to support educational efforts - Educates athletes and teams on food selection (grocery store tours) food storage, and food preparation (cooking classes) - Documents nutrition services provided and evaluates the effectiveness of nutrition strategies towards meeting desired outcomes using the Nutrition Care Process - Develops and oversees nutrition policies and procedures

Post Competition Nutrition after High Intensity Intermittent Sports

- Fully replacing muscle glycogen before a subsequent bout of exercise or competition may prolong time until fatigue and improve performance. - Studies show that consuming protein postexercise helps decrease some markers of muscle damage

Fluid & Electrolytes

- H20 important for thermoregulation - Electrolytes help regulate water distribution - Na (sodium) = big role player in fluid regulation

Nutrients that large portions of the population are not consuming

- Males and females in all age groups have a high prevalence of inadequacy of *vitamin E* o oils, nuts, and seeds are among the best sources - Males and females in all age groups have a high prevalence of inadequacy of *magnesium* o nuts and seeds (particularly pumpkin seeds, almonds, and cashews) and beans, including mung beans and lima beans - All individuals over the age of 2, mean usual intakes of *fiber and potassium* are below the DRI. - *Calcium* is also a nutrient of concern. o Dairy foods, fortified beverages (soy beverages, orange juice), and canned sardines are excellent sources of calcium - *Vitamin D* is also a nutrient of concern o Fatty fish, fortified beverages (milk, orange juice, soy beverages) and fortified yogurt are excellent sources of vitamin D - *Iron* is a concern for many women and adolescent females o Red meat, iron-fortified cereals, and beans are excellent sources of iron - *Folate* is a concern for many women and adolescent females o Beans, peas, peanuts, and sunflower seeds are among the best sources of dietary folate - *Vitamin B12* absorption is affected by insufficient hydrochloric acid in the stomach, found in about 10-30% of older adults. o adults over the age of 50 are encouraged to consume foods fortified with synthetic vitamin B12 or take dietary supplements, because their bodies can typically absorb vitamin B12 from these sources o B12 is found in animal foods, fortified nutritional yeast, and fortified cereals. Beef, lamb, veal, and fish are some of the best sources of this nutrient

Pre-Compeition Meal for Aerobic Endurance Sports

- Precompetition meal may be most important for aerobic endurance athletes who compete in long-duration activity (>2 hours) in the morning. - Carbohydrates at the precompetition meal can significantly enhance glycogen stores and improve exercise time to exhaustion in those who regularly include carbohydrate in their diets, when consumed 3 or more hours before competition. - A high-carbohydrate meal plus a sports drink during the run improved endurance capacity by 22% compared to the placebo beforehand and sports drink during the run. - Endurance athletes who are not chronically adapted to a low-carbohydrate diet and start exercise with depleted glycogen stores will break down muscle to use protein for energy - Over time, adaptation to chronic consumption of a low-carbohydrate diet increases the body's reliance on its vast storage of fat as a fuel source during exercise - If race has an early start such as 7 AM the athlete should practice eating small amounts of food 1 to 2 hours before they start while also ensuring that they consume an adequate amount of carbohydrate during competition.

Carbohydrate

- Primarily serves as a source of energy - Composed of carbon, hydrogen, and oxygen - Provide approximately 4 kcal/g,

Nutrition Strategies for Altering Body Composition

- The first step toward altering body composition involves *estimating calorie needs* (though calorie is the common term, the technical term is kilocalorie) - The number of calories an athlete needs each day *depends on a number of factors including genetics, body weight, body composition, training program, and age.*

Protein Dietary Recommendations

- The need for amino acids in sedentary, healthy adults results from the constant turnover of cells and cellular proteins. - *The RDA for protein for men and women 19 years of age and older, based on nitrogen balance studies, is 0.80 g of good-quality protein per kilogram body weight per day* - Children, teens, and pregnant and lactating women have higher dietary protein needs as reflected in the RDA for these groups. - Protein needs are inversely proportional to calorie intake because small amounts of protein can be metabolized as a source of energy when a person is in a state of negative calorie balance

Eating Disorder Management and Care

- The strength and conditioning professional is not responsible for treating eating disorders but instead should be aware of the symptoms associated with an eating disorder and refer athletes to the appropriate professional. o Keep in mind that abnormal eating patterns and amenorrhea alone are not indicative of an eating disorder.

Symptoms of Anorexia Nervosa

- Thinning of the bones (osteopenia or osteoporosis) - Brittle hair and nails - Dry and yellowish skin - Growth of fine hair all over the body (lanugo) - Mild anemia and muscle wasting and weakness - Severe constipation - Low blood pressure, slowed breathing and pulse - Damage to the structure and function of the heart - Brain damage - Multiorgan failure - Drop in internal body temperature, causing a person to feel cold all the time - Lethargy , sluggishness, or feeling tired all the time - Infertility

Commonly used carbohydrate loading regimens

- Three days of a high-carbohydrate diet in concert with tapering exercise the week before competition and complete rest the day before the event. - 8 to 10 g of carbohydrate per kilogram body weight. This regimen should increase muscle glycogen stores 20% to 40% above normal - 10 to 12 g of carbohydrate per kilogram body weight, have been suggested for runners during the 36 to 48 hours before a marathon

Supplementing Protein after resistance training

- Varying amounts of protein have been used after resistance training to stimulate muscle protein synthesis, though maximal stimulation occurs with 20 to 25 g in younger individuals, while 40 g or more may be necessary in older adults. - *A protein dose that contains 2 to 3 g of leucine or 0.05 g of leucine per kilogram body weight will maximally stimulate muscle protein synthesis in younger adults*

Carbohydrate Loading for Women

- Women who habitually consume less than 2,400 calories per day may find it difficult to consume greater amounts of carbohydrate. - Therefore, female athletes may need to increase their total energy intake above 2,400 calories, in addition to consuming a higher- carbohydrate diet.

Who is more prone to dehydration and heat stress?

- athletes with less training may be more prone to heat stress than trained athletes - the elderly have an increased risk of dehydration and hypohydration - Children may have a greater risk of dehydration as well - those with sickle cell trait, cystic fibrosis, and some other diseases have an increased risk of becoming dehydrated.

Carb Loading

-Enhance muscle glycogen prior to long term aerobic endurance event - 3 days prior to event, along with exercise tapering, 600g of carbs per day OR 8-10 g/Kg body weight

For every pound that you lose while working out how much water should an athlete drink?

0.5 L for every 1 lbs lost during exercise.

What percentage of energy should be used from omega-3 fatty acids?

0.6-1.2%

What is the protein requirements for an aerobic athlete?

0.8 - 1.4 g per Kg bodyweight

What are the protein requirements for an anaerobic athlete?

0.8 - 1.7 Kg body weight

What percentage of body weight should you aim for loosing when dropping fat?

1% of your body weight, any more than this and you will be losing lean muscle tissuer put yourself at risk of dehydration.

RECOMMENDATION Fluid Replacement Guidelines: 1) before training session: 2) During: 3) After

1) 0.5L (16oz) cool beverage 2hrs before workout 2) cool beverage (50-70º F), 6-8oz every 15min exercise, chugging better (large volumes empty out of stomach faster, better) 3) 0.5L (1 bottle water) per pound loss

MONITORING Hydration 1) each pound loss during practice represents ___L of fluid loss? 2) weighing athletes before and after each workouts 3) Urine

1) 0.5L of fluid loss (1 bottle water) 2) help prevent dehydration and heat illness 3) not sensitive and not really accurate but dark-yellow, strong smelling urine.

RECOMMENDATION: FIBER intake? 1) Male 2) female

1) 38g 2) 25g

kcal/g 1) PROTEIN 2) CARBS 3) FATS

1) 4 kcal/g 2)4 kcal/g 3) 9 kcal/g

How long can body surface without... 1) water? 2) food?

1) 4-10 days 2) up to 30 days

IRON 1) primary means of iron loss (anemia)

1) blood loss

kilocalorie 1) aka 2) what is it?

1) calorie 2) work/energy required to raise the temperature of 1kg of water 1ºC

GI: Glycemic Index 1) what is it? 2) which is better HIGH or LOW GI foods?

1) classifies food on how high and for how long it raises blood sugar. 2) HIGH GI bad; LOW GI good

CARBS: Why are carbs important?

1) high carbs = increased performance during prolonged heavy physical activity 2) increased muscle glycogen concentration

High protein contraindications

1) impaired renal function 2) low calcium intake 3) restricted fluid intake

What is I eat too much protein

1) increased urea in urine 2) increased ketoacids/ketones A) then used as energy or CARBs or Body fat

RECOMMENDATIONS: Fats 1) LDLs 2) Total Cholesterol 3) HDL

1) less than 100-129 2) less than 200 3) more than 60

Benefits of FATS

1) necessary for insulation 2) carrier for fat-soluble vitamins A, D, E, K 3) supplies fat acids = linoleum acid (omega3 and 6) 4) helps with formation of health cell membranes 5) helps with proper development and functioning of brain and nervous system

FATS: 3 reasons Athletes should decrease dietary fat?

1) need to increase carb intake to support training type 2) to reduce caloric intake for weight-loss 3) decrease elevated cholesterol

ENERGY REQUIREMENT: determine by 3 factors:

1) resting metabolic rate 2) thermic effect of food 3) physical activity.

What is GLYCOGEN? 1) what is it? 2) where in body are most held?

1) temporary storage form of energy (glucose) 2) 2/3 in skeletal muscle; 1/3 in liver

FATS Adverse effects of low FAT diets (less than 10%?

1) worsens lipid profile 2) decrease testosterone 3) decreased metabolism and muscle development

Lowest acceptable limit of fat intake for athletes trying to lose weight? What percentage of diet?

20%

How many L on average does an adult urinate per day?

1.1-1..2 L iter

In general what are the protein requirments for an athlete assuming the protein quality is high?

1.5 - 2.0 grams per kg bw

What is the optimal number for the amount of LDL's in your blood stream?

100 mg/dl

For SEDENTARY individuals what are some common kcals per day to eat in order to loose weight?

1200 kcal women, 1500 kcal men

Recommended dosage of sodium bicarbonate 90 minutes before exercise?

136 - 227 mg/pound BW

What percentage of daily caloric intake is the most appropriate protein recommendation for a general athlete?

15%

What is the creatine saturation limit in skeletal muscle?

150-160 mmols/kg dry weight

Estimated daily caloric need for female at low intensity exercise level?

16 kcal/pound

How mnay fluid ounces is 0.5 L ?

16 oz or about 1 bottle of water

What is the number range that is considered HIGH LDL's and Very HIGH LDL's?

160-190 mg/dL = High, Very High = over 190 mg/dL

What are the 4 fat-soluble vitamins?

A,D,E,K

Which of the following is the MOST appropriate recommendation for fluid intake before a collegiate soccer match? Volume (L) Hours before a match A. 0.5 2 B. 1.0 0.5 C. 1.5 1

A. 0.5 L; 2 hours before match

Sprint performance in which of the following distances will improve MOST with creatine monohydrate supplementation? A. 100 M sprint B. 200 M sprint C. 400 M sprint

A. 100 M sprint 2D1, pg 195

An athlete is participating in an aerobic endurance event that lasts approximately one hour. Which of the following beverages is MOST appropriate? Temperature Carb/Concentration A. 55°F (13°C) 6% B. 65°F (18°C) 10% C. 75°F (25°C) 14%

A. 55 degrees 6% carbohydrates

A 120-lb (55-kg) marathon runner begins to taper one week before her race. Three days prior to the race she begins to carbohydrate load. Approximately how many grams of carbohydrates per day is MOST appropriate? A. 550 B. 1100 C. 2200

A. 550 2B2, pg 221

An athlete is participating in an aerobic endurance event that lasts approximately one hour. Which of the following beverages is MOST appropriate? Temperature Carbohydrate A. 55°F (13°C) 6% B. 65°F (18°C) 10% C. 75°F (25°C) 14%

A. 55F (13C), 6% carbs 2B2, pg 219-220,220 sidebar

Which of the following is an incomplete protein? A. Beans B. Eggs C. Milk

A. Beans 2A1, pg 207

A female collegiate basketball forward is in-season. She is in caloric balance and is content with her weight. Her daily caloric intake consists of the following: Carbohydrate 1500 kcal Protein 500 kcal Fat 350 kcal Carbohydrate Protein Fat A. maintain decrease increase B. increase increase maintain C. decrease maintain decrease

A. maintain carbs, decrease protein, fat increase 2A2, pg 213

A collegiate rubgy player wants to enhance recovery. Which of the following is MOST appropriate for her to consume promptly after completing a strenuous resistance training workout? A. carbohydrates, electrolytes, protein B. protein, omega-3 fatty acids, electrolytes C. electrolytes, carbohydrates, omega-3 fatty acids

A. carbohydrates, electrolytes, protein 2A1, pg 222

Avoidant/Restrictive Food Intake Disorder

An eating or feeding disturbance, including apparent lack of interest in eating or food; avoidance based on the sensory characteristics of food; or concern about aversive consequences of eating. Associated with one (or more) of the following Significant weight loss (or failure to achieve expected weight gain or faltering growth in children) Significant nutritional deficiency Dependence on enteral feeding or oral nutritional supplements Marked interference with psychosocial functioning

Which food types contain high quality protein?

Animal products (meat, eggs, milk, etc.)

What are the ultratrace minerals?

Arsenic, bromine, cadmium, fluorine, lead, lithium, manganese, molybdenum, nickel, silicone, tin, vanadium, boron.

Fluid Replacement After Activity

Athletes should consume adequate food and fluids, as well as sodium, to restore hydration. - *If dehydration is significant or the athlete has <12 hours before the next exercise bout, a more aggressive approach is warranted and the athlete should consume approximately 1.5 L (50 ounces) of fluid (with sufficient electrolytes) for each kilogram of body weight lost (0.7 L or 24 ounces for each pound of body weight).*

Rapid Weight Loss

Athletes who attempt to lose too much weight too quickly may lose lean body mass, feel fatigued, experience headaches or mood swings, put their training and performance in jeopardy, and suffer from several potentially serious side effects. These include dehydration, heat illness, muscle cramping, fatigue, dizziness, suppressed immune system functioning, hormone imbalances, hyperthermia, reduced muscle strength, decreased plasma and blood volume, low blood pressure, electrolyte imbalances, kidney failure (diuretic abuse), fainting, and death (extreme cases).

Hyponatremia

Athletes who exercise intensely or for hours and hydrate excessively with only water or a no or low-sodium beverage may dilute their blood sodium levels to dangerously low levels, below 130 mmol/L is a condition called hyponatremia . To avoid hyponatremia, fluid intake SHOULDN'T exceed sweat losses (athletes SHOULD NOT weigh more after they finish exercising than they did at the start of their training session)

Why should an athlete consume more protein if he/she experiences a decrease in total caloric intake?

Avoid proteins being used as an energy source. When in a negative caloric balance, If body uses up all protein in the free AA pool, then body begins to take protein from muscles

What is the MINIMUM amount of carbohydrates that a 132-lb (60-kg) competitive Olympic triathlete should consume on a daily basis? A. 240 g B. 480 g C. 720 g

B. 480 g 2A2, pg 211

An 18-year-old male collegiate baseball player is 5 ft, 10 in. (178 cm) and weighs 170 lb (77 kg). He wants to increase muscle mass and strength. Which of the following is the MOST appropriate daily intake of protein? A. 308 kcal B. 554 kcal C. 693 kcal

B. 554 kcal 2B1, pg 208

A 165-lb (75-kg) athlete has an average daily intake of 450 g of carbohydrate, 75 g of protein, and 100 g of fat. What percent of the total kilocalorie intake is carbohydrate? A. 50% B. 60% C. 70%

B. 60% 2A2, pg 212

Chapter 9

Basic Nutrition Factors in Health

Which of the following is the MOST appropriate food to consume to promote glycogen restoration immediately following a 10k training run? A. 1 c (274 ml) of noncarbonated soft drink B. 1 oz (28 g) of honey roasted peanuts C. 1 pint (473 ml) of chocolate milk

C. 1 pint of chocolate milk 2B2, pg 222

Which of the following describes binge eating that is associated with bulimia nervosa? Recurrent binge episodes/wk, Length of time A. 2, 1 month B. 3, 2 weeks C. 3, 3 months

C. 3, 3 months 2C1, pg 227 figure 10.3 & 228

A strength and conditioning professional suspects a 100 m sprinter is taking an ergogenic aid. She displays nervousness, irritability, increased body temperature, muscle tremors, increased heart rate and palpitations. Which of the following is MOST likely? A. human growth hormone B. anabolic steroids C. B2-adregenic agonist

C. B2-adregenic agonist 2D2, pg 190

When an eating disorder is suspected, the strength and conditioning professional should? A. Monitor the athlete's daily food intake B. Require frequent weigh-ins C. Encourage further assessment by an eating disorder specialist D. Provide nutritional information

C. Encourage further assessment by an eating disorder specialist **

6. A 6-ft, 2-in. (188-cm), 220-lb (100-kg) college American football player wants to gain muscle mass. He has a daily intake of 3000 kcal that consists of 18% protein, 55% carbohydrate, and 27% fat. Which of the following is the MOST important to consider? A. Decrease carbohydrate and increase protein and fat B. Increase protein and carbohydrate and decrease fat. C. Increase protein, carbohydrate and fat proportionally

C. Increase protein, carbohydrate and fat proportionally 2B1, pg223-224, table 10.7

Which of the following is the MOST appropriate if an athlete is suspected of having an eating disorder? A. Monitor the athlete's weight weekly B. Provide basic nutritional information C. Refer the athlete to the team physician

C. Refer the athlete to team physician 2C3, pg 202-203, 228-230

Which of the following foods has a high quality of Vitamin D ?A. Kale, B. Spinach, C. Tuna, D. Walnuts

C. Tuna

Which of the following has the GREATEST influence on an athlete's dietary carbohydrate requirement? A. Current average daily fat intake B. Body size and body fat percentage C. Type, Duration, and frequency of exercise D. Resting blood surgar levels

C. Type, Duration, and frequency of exercise **

Which of the following is the MOST effective way to determine an athlete's fluid replacement needs after an exercise session? A. thirst mechanism B. pre-exercise urine color c. change in body weight

C. change in body weight 2A4, pg 218,220 sidebar

Binge Eating Disorder

Characterized by *repeated episodes, occurring at least once a week for a period of three weeks, of uncontrolled binge eating* (eating significantly more food in a short period of time than most people would eat under the same circumstances). o Associated with three or more of the following: - Eating much more rapidly than normal - Eating until feeling uncomfortably full - Eating large amounts of food when not feeling physically hungry - Eating alone because of feeling embarrassed by how much one is eating - Feeling disgusted with oneself, depressed, or very guilty afterward o Binge-eating episodes are not followed by purging, as is the case with bulimia nervosa, people with binge-eating disorder are often overweight or obese.

Anorexia Nervosa

Characterized by a distorted body image and an intense fear of gaining weight or becoming fat, leading those with this disease to excessive calorie restriction and severe weight loss. *Potential Sign of Anorexia Nervosa: restriction of food followed by binge-eating and purging for several months* o *People with anorexia nervosa typically engage in ritualistic behaviors including repeated weighing, cutting food into small pieces, and carefully portioning their food* o Two Subtypes - Restricting type does not regularly binge eat or purge - Binge-eating or purging type regularly engages in binge eating or purging.

Bulimia Nervosa

Characterized by recurrent consumption of food in amounts significantly greater than would customarily be consumed in a discrete period of time. Purging follows episodes of binge eating and may include one or more of the following: self-induced vomiting, intense exercise, laxative use, or diuretic use. o *Binging and purging occur at least once a week for a period of three months* o People are more likely to be normal weight as opposed to underweight, are unhappy with their weight and body, and fear weight gain.

T or F Holden, a high-level aerobic endurance athlete, reports a fat intake of 45%. Because of the type of athlete Holden is, this intake is appropriate.

True

T or F the strength and conditioning expert's job is to not treat an eating disorder; but rather understand the signs and symptoms of the disorder?

True

Athletes who want to gain weight should consider supplementing with

Creatine monohydrate, a supplement that safely and effectively increases lean body weight.

Who should you make a referral too if you suspect that your athlete has a eating disorder?

Department physician, sports nutritionist, or therapist.

Recommendations for 50 nutrients (14 vitamins, 18 minerals, and 18 macronutrients and related food components). In 2005, the DRIs replaced the "Recommended Dietary Allowances" guidelines that had been used since 1941.

Dietary Reference Intakes (DRIs)

Explain how athletes gain weight nutrition wise?

Eat above 300-700 extra calories per day, progressive resistance training, and eat at least 5 meals per day bigger than usual. This will help them gain 1-2 lbs per week.

Nutrition

Eat to maximize performance and maintain optimal body composition

What do you eat to make the body go through ketosis?

Eating a lot of fat or protein with no carbs.

Where can you find vitamin C?

Fruits and veggies

Essential amino acids (9)

Histidine isoleucine leucine lysine methionine phenylalanine threonine tryptophan valine

Which of the following dietary supplements is (are) considered a stimulant?

I. creatine II. caffeine III. HMB IV. Citrus Aurantium a. I and II b. II and IV c. III and IV d. I and III Answer is B

Iron

Iron a constituent of hemoglobin and myoglobin and, as such, *plays a role in oxygen transport and utilization of energy.* o Athletes who do not consume enough dietary iron can *develop iron deficiency or iron deficiency anemia.* o *Iron deficiency is the most prevalent nutrition deficiency in the world* o Approximately 16% of teenage girls aged 16 to 19 and 12% of women aged 20 to 49 were deficient in iron.

What was one of the biggest problems with the food pyramid?

It explained the amount of servings to eat in one day per food group... problem is a serving to a skinny person is a lot smaller in portion size than an overweight American. Small fry verse extra large fry of potatoes

Tolerable Upper Intake Level (UL)

The maximum average daily nutrient level not associated with any adverse health effects. Intakes above the UL increase potential risk of adverse effects. (The UL represents intake from all sources including food, water, and supplements.)

Alejandro is a healthy adult athlete who performs heavy resistance training. He tells you that he needs more protein, so you recommend that he increase his protein intake to a maximum of 1.7 g/kg of body weight. This is an appropriate recommendation for Alejandro.

True

Which of the following is NOT part of caffeine's role in improving athletic performance?

a. increased power production b. decreased glycogen depletion c. increased fat oxidation d. decreased urine production Answer is D

Creatine supplementation improves all of the following variables EXCEPT

a. lean body mass b. maximal strength c. endurance performance d. power Answer is C

The following is the most likely contributor to fatigue and poor performance:

a. low protein intake b. iron deficiency c. low calcium intake d. omega 3 fatty acid deficiency Answer: B

When an eating disorder is suspected, the strength and conditioning professional should

a. monitor the athlete's daily food intake b. require frequent weigh-ins c. encourage further assessment by an eating disorder specialist d. provide nutritional information Answer is C

Which of the following is characteristic of anorexia nervosa?

a. normal body weight b. very low dietary fat intake c. preoccupation with food d. secretive eating Answer is C

Which of the follow protein sources does not contain all essential amino acids in appreciable quantities?

a. poultry b. eggs c. lentils d. beef Answer is C

Which of the following is a recommendation for lowering undesirably high levels of blood lipids?

a. reduce complex carbohydrate intake b. limit saturated acuity intake to 30% of total calories c. consume a minimum of 500mg of dietary cholesterol per day d. replace saturated fatty acids with monounsaturated or polyunsaturated fatty acids Answer: D

Which of the following makes the GREATEST contribution to total energy expenditure?

a. resting metabolic rate b. physical activity energy expenditure c. thermic effect of food d. resting blood sugar levels Answer is A

Maintaining adequate glycogen stores

a. spares the use of protein for energy b. improves maximum power c. decreases endurance performance d. helps athletes gain weight Answer: A

Thermic Effect of Food

also known as diet- induced thermogenesis , is the increase in energy expenditure above the RMR that can be measured for several hours following a meal. o accounts for approximately 10% to 15% of total calories burned each day

A collegiate rubgy player wants to enhance recovery. Which of the following is MOST appropriate for her to consume promptly after completing a strenuous resistance training workout? carbohydrates, electrolytes, protein protein, omega-3 fatty acids, electrolytes electrolytes, carbohydrates, omega-3 fatty acids

carbohydrates, electrolytes, protein

Which of the following is a sign and symptom of anorexia nervosa? frequent complaints of diarrhea unexplained dramatic weight loss strict dieting followed by binge eating

dramatic weight loss

people cannot lose substantial amounts of body mass without losing marked amounts of lean body mass, particular with body restriction

fact

When blood sodium levels fall below 125 mmol/L,...

headaches, nausea, vomiting, muscle cramps, swollen hands and feet, restlessness, and disorientation can occur.

Athletes should decrease dietary fats when:

i.)Need to increase carb intake to support training type ii.) Achieve weight loss iii.) Need to decrease cholesterol

A 6-ft, 2-in. (188-cm), 220-lb (100-kg) college American football player wants to gain muscle mass. He has a daily intake of 3000 kcal that consists of 18% protein, 55% carbohydrate, and 27% fat. Which of the following is the MOST important to consider? -decrease carbohydrate and increase protein and fat -increase protein and carbohydrate and decrease fat -increase protein, carbohydrate, and fat proportionally

increase protein, carbohydrate, and fat proportionally

Why is increased muscle glycogen concentration beneficial?

increased performance during HIGH intensity exercise for SHORT DURATION

Benefit of FIBER?

increased water content in feces increase bulk of feces decreased transit time of feces

Basal Metabolic Rate (BMR)

is by far the largest contributor to total energy expenditure, accounting for *approximately 65% to 70% of daily energy expenditure* o measure of the calories required for maintaining normal body functions such as respiration, blood circulation, and gastrointestinal and renal processing o Basal metabolic rate and resting metabolic rate (RMR) are often used interchangeably, though they are slightly different. o BMR measured after an overnight fast (12 to 14 hours without food) with the subject resting supine and motionless but awake

Glycogen

is found in small amounts in *human liver and muscle*, totaling approximately *15 g of glycogen per kilogram body weight* - *Three-quarters of the glycogen in the body is stored in skeletal muscle*; the remaining quarter is stored in the liver.

CARBS: Why is fruitose beneficial?

it stimulates less insulin secretion when compared to glucose, *popular area of research in aerobic endurance athletes

What is the formula for BMI?

kilograms/meters squared

Complementary Proteins

mixing essentials proteins such as beans or legumes with grains

During Event Nutrition

o An important factor during aerobic endurance events lasting greater than 45 minutes, intermittent-activity sports, or when an athlete has multiple events in one day. o *Athletes should consume enough fluid during exercise to prevent water weight losses exceeding 2% of body weight* o *Optimal sports drink contains 20 to 30 mEq of sodium (460-690 mg with chloride as the anion) per liter, 2 to 5 mEq of potassium (78-195 mg) per liter, and carbohydrate in a concentration of 5% to 10%*

Preventing Dehydration

o Athletes should try to *prevent water weight losses exceeding 2% of body weight* while also restoring electrolytes lost through sweat. - A quick and simple method for estimating hydration status involves measuring changes in body weight from pre- to post workout. - *Each pound (0.45 kg) lost during practice represents 16 ounces (0.5 L) of fluid.* - One can calculate sweat rate, thereby giving a better idea of fluid needs during exercise, by weighing athletes preexercise and again after an intense 1-hour practice session while also measuring fluid intake and urine volume produced. - Sweat rate is equal to preexercise body weight minus postexercise body weight + fluid intake during exercise minus urine produced. - Athletes are sometimes advised to check their urine color. However, the relationship between urine color and hydration status is very subjective

Which of the following is potentially a sign of anorexia nervosa?

restriction of food followed by binge-eating and purging for several months

Pre-Competition Nutrition

o Meals should take timing, meal and fluid composition, event or sport, and individual athlete preferences into account o In order to minimize the potential for stomach upset, *smaller quantities of fluids and food* should be consumed when the precompetition meal is consumed closer in temporal proximity to competition. o Precompetition foods and beverages should be familiar to the athlete (tried in practice), *low in fat and fiber* so that they empty rapidly from the stomach and minimize any potential for gastrointestinal distress, and moderate in protein. o *Avoid sugar alcohols* which are found in some low-carbohydrate and sugar-free products, including sugar-free gum, toothpaste, and mouthwashes. *The two sugar alcohols most likely to cause gastrointestinal issues are sorbitol and mannitol* o Athletes can choose from either high or low glycemic index carbohydrates before competition, since the research does not indicate that one is more advantageous than the other.

Fluid Balance

o The AI for water is 3.7 L (125.1 fluid ounces or 15.6 cups) per day for men o 2.7 L (91.3 fluid ounces or 11.4 cups) per day for women o All sources of fluid, including beverages such as coffee, tea, juice, and soda, as well as the fluid in foods, contribute to meeting a person's water needs.

Electrolytes

o The major electrolytes lost in sweat include *sodium chloride*, and, to a lesser extent and in order, potassium, magnesium, and calcium

Sports dietician should first establish an athlete's...

protein intake and then add carbohydrate and fats as determined by total calorie needs

BULIMIA nervosa

purging following food bingeing self-induced vomitting intense exercise, laxatives, diuretics *2 binge-eating session followed by compensatory behavior (purging) each week for 3 months

Multiple layers of clothing and protective equipment contribute to...

sweat losses and dehydration risk in hockey players

Harris-Benedict Equation

takes sex, body weight, height, and age into account to predict RMR. RMR can then be multiplied by an activity factor from 1.2 (sedentary) to 1.9 (heavy physical activity) to predict energy requirements

Thirst and hydration indication?

thirst is not reliable indicator of fluid needs, especially in hot environments

Amino Acids

• 4 amino acids can be synthesized by the human body and are therefore considered "nonessential" because they do not need to be consumed in the diet. *• Alanine, Asparagine, Aspartic acid, Glutamic acid* (AAAG) • *9 amino acids are "essential" because the body cannot manufacture them, they must be obtained through the diet.* *• Histidine, Isoleucine, Leucine, Lysine, Methionine, Phenylalanine, Threonine, Tryptophan, Valine* (HILLMPTTV) • 8 amino acids are considered conditionally essential. These amino acids are typically not essential though they become essential, and therefore must be obtained through the diet, during times of illness and stress *• Arginine, Cysteine, Glutamine, Glycine, Proline, Serine, Tyrosine*

Dosing Anabolic Steroids

• Athletes typically use anabolic steroids in a "stacking" regimen, in which they administer several different drugs simultaneously. • The potency of one anabolic agent may be enhanced when it is consumed simultaneously with another anabolic agent. • Most users take anabolic steroids in a cyclic pattern, meaning that they use the drugs for several weeks or months and alternate these cycles with periods of discontinued use. • Often athletes administer the drugs in a pyramid (step-up) pattern in which dosages are steadily increased over several weeks. Toward the end of the cycle, the athlete "steps down" to reduce the likelihood of negative side effects.

Creatine Supplementation

• Creatine supplementation increases the creatine content of muscles by approximately 20%, but there is a saturation limit. *• Creatine supplementation has been shown to increase maximal strength, power, and lean body mass in both trained and untrained populations.* Additionally, creatine supplementation is safe and relatively inexpensive.

Adverse Effects of Steroids on Dermatological/Hepatic/Musculoskeletal/Psychological

• Dermatological - Acnes - Male Pattern Baldness • Hepatic - Increased risk of liver tumors and damage • Musculoskeletal - Premature epiphyseal plate closure - Increased risk of tendon tears - Intramuscular abscess • Psychological - Mania - Depression - Aggression - Mood Swings

Essential Amino Acids

• EAA can augment muscle protein synthesis in healthy human subjects. • The branched-chain amino acid *leucine is a key regulator in stimulating muscle protein synthesis. Leucine directly activates the Akt/ mTOR pathway in skeletal muscle, which is a key pathway in skeletal muscle protein synthesis.*

Ephedrine

• Efficacy • Effective only when it is taken in combination with caffeine • Improves aerobic endurance performance • Adverse Effects • Many adverse effects, including death • Banned by most sport governing bodies, including the International Olympic Committee

Citrus Aurantium

• Efficacy • Is thought to contribute to appetite suppression, increased metabolic rate, and lipolysis • When combined with caffeine and other herbal products, significant improvements in time to fatigue have been reported • Adverse Effects • Vasoconstriction and increased blood pressure • On NCAA list of banned performance-enhancing drugs

β-Hydroxy-β-Methylbutyrate (HMB)

• Evidence shows that HMB stimulates protein synthesis (74) and decreases protein breakdown by inhibiting the ubiquitin-proteasome pathway (211). Due to HMB's role in the regulation of protein breakdown, it may be an effective supplement for minimizing losses of lean muscle mass in situations that promote a catabolic state. • β -Hydroxy- β -methylbutyrate is most effective when an adequate training stimulus is provided. For untrained individuals, this does not likely require high- volume training. For trained individuals, a high-intensity, high-volume resistance training program is likely needed in order for benefits to be realized with HMB supplementation.

Efficacy of Caffeine

• Increases time to exhaustion • Effects on sprint or power performance unclear • In doses of 3 to 9 mg/k g body weight consumed ~60 minutes before exercise or during prolonged exercise, caffeine is ergogenic. • There is no further benefit when it is consumed at higher dosages (≥9 mg/kg). • It can decrease feelings of perceived exertion, improve work capacity, and increase mental alertness.

Erythropoietin

• Injections of EPO are associated with *elevations in both hematocrit and hemoglobin.* • Health risks include *increased risk of blood clotting, elevations in systolic blood pressure, a compromised thermoregulatory system, and dehydration during aerobic endurance events.*

Adverse Effects of Caffeine

• Many adverse effects, including anxiety, gastrointestinal disturbances, restlessness, insomnia, tremors, heart arrhythmias, and increased risk for heat illness • Is physically addicting • The scientific literature does not support caffeine-induced diuresis during exercise or any harmful change in fluid balance that would negatively affect performance.

Minerals

• Minerals are required for a wide variety of metabolic functions. • *For athletes, minerals are important for bone health, oxygen-carrying capacity, and fluid and electrolyte balance.*

Anabolic Steroids Efficacy

• Muscle Mass and Strength • Increases in muscle protein synthesis with steroid use are likely responsible for increases in lean body mass. • Changes occur in both recreationally trained and competitive athletes. • Athletic Performance • The purported ergogenic benefits commonly attributed to anabolic steroid use are increased muscle mass, strength, and athletic performance, but these changes depend on the training status of the individual.

Who uses anabolic steroids?

• Olympic athletes, professional athletes, collegiate athletes, and high school athletes have been reported to use steroids. • Many users are not involved in sports; they use steroids to improve appearance.

Body Mass Changes with Creatine

• Prolonged creatine supplementation has been generally associated with increases in body weight, especially increases in fat-free mass. • The increase in body mass is believed to be partly related to an increase in total body water.

L-Carnitine

• Studies examining L-carnitine's role as an ergogenic aid for increasing lipid oxidation have not shown clear efficacy. • L-carnitine may enhance recovery from exercise.

Vitamins

• Vitamins are organic substances (i.e., containing carbon atoms) • They are needed in very small amounts and perform specific metabolic functions. o Water-soluble vitamins, including the B vitamins and vitamin C, dissolve in water and are transported in the blood. *With the exception of vitamin B12 , which is stored in the liver for years, water-soluble vitamins are not stored in appreciable amounts in the body and excreted in urine.* o A, D, E, and K are fat soluble and therefore carried by fat in the blood and stored in fat tissue in the body. Excessive intake can be toxic.

Human Chorionic Gonadotropin

• While HCG offers females no performance-enhancing ability, when injected into men, HCG can increase testicular testosterone production.

Efficacy of Energy Drinks

• While it appears that preworkout energy drink ingestion is effective for increasing resistance training volume performance, other types of anaerobic exercise (including Wingate tests and speed/agility performance) are not as responsive to energy drink consumption • In terms of endurance exercise performance, most investigations, but not all, have reported that energy drinks containing approximately 2 mg of caffeine/kg body mass, consumed within an hour before exercise, improve cycling and running performance in trained cyclists and recreationally active individuals

Preworkout Energy Drinks

• ingredients most common to commercially available energy drinks are caffeine, carbohydrates, B vitamins, tyrosine, and gingko biloba