Nutrition exam 3

athletes can maintain adequate hydration by consuming what amount of fluids?

0.4 to 0.8 L/h (13-27 oz./h) of fluid.

What percent of the fluid deficit should you aim for?

125-150%

What is the generally recommended amount of carbs to consume while exercising?

30 to 60 grams

What % of the body is made up of water in healthy individuals

45 to 75

What is the ideal concentration of a carb?

6-8%

__________percent of total body water found in intracellular fluid; the remaining_____________ percent in extracellular fluid

65, 36

Sports drinks containing more than what percent of carbohydrate delay gastric emptying, which could result in an upset stomach

8%

Resources Regarding Quality and Banned Substances

A few well-established resources can minimize chances of purchasing a supplement that is adulterated or contaminated.

Dietary Supplement

A product taken by mouth that contains a 'dietary ingredient' intended to supplement the diet."

Informed-Choice

A quality assurance program designed for sports nutrition products and their manufacturers and suppliers

What factors affect fluid requirements?

Age Body size Physical activity Environmental heat Altitude Health status Medications Some dietary supplements

Fluid and Electrolyte Recommendations for Exercise:

Can be adjusted based on a thorough assessment of an individual's fluid and electrolyte losses in different environmental conditions

when sweat fluid losses rise to 6 to 10 percent of body weight:

Cardiac output, sweat production, and blood flow to skin and muscle decrease when

Electrolytes

Conduct electricty

Water:

Critical for homeostasis A solvent for biochemical reactions Helps maintain blood volume Transports nutrients Removes waste products essential for optimal athletic performance

Red Flags to look for

Determine if the product is made by a national seller or is from a manufacturer that only produces items for specific populations or purposes Don't be fooled by the term "natural." This is not a well-defined term and does not indicate a product is safe.

What can speed up gastric emptying?

Drinks with multiple types of carbohydrates, such as glucose and fructose or maltodextrin and fructose

Once a product is marketed and sold who is responsible, to demonstrate that a dietary supplement is harmful or unsafe before it can take action to restrict the product's use or remove it from public purchase.

FDA

Who regulates dietary supplements?

FDA

Advertising of supplemental products regulated by

Federal Trade Commission (FTC)

Is there a perfect measurement for all situations of hydration

NO perfect measurement

Marketing Supplements for Sale

Not required to disclose to the FDA or inquiring consumers the information they have about the safety or purported benefits of the product

Dehydration

Refers to the process of losing body water

The FDA requires most dietary supplements to have what on each product

Supplement facts panel

Dietary Supplement Information Specific to Athletes

Supplements might contain prohibited substances not declared on the label. Product might be contaminated due to poor manufacturing practices or deliberate adulteration.

Dietary supplements are regulated by

The Dietary Supplement Health and Education Act of 1994

Hypohydration

The uncompensated loss of body water

Structure and Function Claims

These claims may state how the product, nutrient, or ingredient intends to affect the normal structure or function within the body (e.g., calcium helps build strong bones) or how it acts to maintain a particular structure or function (e.g., fiber helps keep you regular, antioxidant nutrients help maintain cell integrity).

what does the supplement facts panel consist of

This panel must list each dietary ingredient contained in the product. Any ingredients not included on the panel must be listed under "other ingredients" printed beneath the panel. Recommended serving size is determined by the manufacturer and does not require FDA approval.

What measure the concentration of particles in urine and serum, respectively.

Urine markers including urine osmolality, USG, and serum osmolality Both are sensitive indicators of hydration status.

If sweat losses are not replaced with fluid, hypohydration will lead to

a decrease in sweat rate and evaporative heat loss, an increase in core body temperature, a drop in blood volume, a decrease in blood pressure, cardiovascular strain, and altered metabolic and central nervous system functioning.

All supplement labels must include:

a descriptive name of the product stating it is a "supplement;" the name and place of business of the manufacturer, packer, or distributor; a complete list of ingredients; and net contents of the product. Supplement Facts panel on each product.

How does water regulate body temperature?

absorbing heat from metabolic processes and dissipating heat through insensible perspiration and sweating.

When dehydration is significant or another bout of exercise is expected during the next 12 hours, how much fluid should you consume?

approximately 1.5 L (50 oz.) of fluid (with sufficient electrolytes) for each kg of body weight lost (0.7 L or 24 oz./lb. body weight).

When the body is dehydrated, sensors in what parts of the body detect increases in plasma osmolarity and set off a cascade of actions to increase fluid volume

brain, kidney and heart

How do you restore fluid balance?

by drinking fluids, athlete needs more fluid than lost through sweat to replace fluid losses a

What can a claim not do?

cannot explicitly or implicitly link or associate the claimed effect of the nutrient, component, or dietary ingredient to a specific disease or state of health leading to a disease.

Hyperhydration Can result in

cellular edema and hyponatremia, dangerously low blood sodium levels defined by plasma sodium less than 135 mmol/L

USG measures:

concentration of particles in urine and provides an assessment of hydration status and kidney functioning.

Plasma osmolality measures

concentration of solutes in plasma.

Whos responsibility keep a list of dietary supplement manufacturers, distributors, or products sold?

consumer

Whos responsibility is it to keep a list of dietary supplement manufacturers, distributors, or products sold.

consumers

Sodium loss can increase an athlete's risk of

cramping, particularly when combined with substantial fluid losses through sweat.

Nutrient Content Claims

describe the quantity of a nutrient in a product and have been authorized for use by the FDA on foods and dietary supplements. Detailed descriptions of FDA-approved nutrient content claims can be found on the FDA's website.

Exercising in a hypo hydrated state

difficult to achieve euhydration during training.

In order to maintain sodium levels during exercise, athletes should

drink a beverage with sodium

The American Academy of Pediatrics suggests

drinking in children to ensure adequate fluid intake during exercise. Drinks should contain a sodium chloride concentration of 15 to 20 mmol/L (1 g per 2 pints).

When fluids are given to maintain euhydration, sweating is an:

effective compensation for increased core temperatures

Hyperhydration has An excess of total body water resulting from

excessive intake of low- or no-sodium fluids such as water.

Athletes have a defect of what after exercising?

fluid because of fluid loss through urine

Hypohydration ocurrs during exercise when:

fluid intake doesn't match sweat water losses

What increases total body water?

fluid intake through food and beverage

What are dietary supplements regulated as?

foods

If water is lost through sweat, it cools the body down but it must be replaced or what will decline?

health and performance

Hypohydration can cause what kind of illness

heat illness

What type of climates require your body to have more water if you exercise?

hot

Risk for hypohydration is greater in what climate:

hot and humid climates at an altitude

Why does the FDA reviews reported adverse reactions from manufacturer reports (or information reported by health care providers or consumers)

identify potential safety risk

If a manufacturer and distributor of a supplement intends to use a new ingredient, it is their responsibility to determine what?

if the ingredient meets this definition.

Electrolyte imbalance can result in

impaired athletic performance

trying to determine prevalence is exacerbated by

inconsistent methodology, poor research design, and a lack of homogeneity among studies.

Effect of Sweat Loss on Performance reaching 1-3%

increase fatigue; decrease motivation; impair attention and psychomotor skills; impair immediate memory skills; decrease sprint performance; increase rate of perceived exertion; impair neuromuscular control; impair accuracy, power, and strength; and impair muscular endurance.

Drugs and food additives must be proven safe and effective for

intended use before marketing and sold to the public.

The FDA regulates all issues regarding what?

labeling

The FDA has published comprehensive regulations for current Good Manufacturing Practices (GMPs) for those who

manufacture, package, or distribute dietary supplement products.

It is the consumer's responsibility to contact who if more information is desired?

manufacturer

Who is responsible for ensuring that the Supplement Facts label and ingredient list are accurate, that the dietary ingredients are safe, and that the content matches the amount declared on the label.

manufacturer

Whos responsibility is it to ensure that the product is safe once its ready for sale

manufacturer's and distributor's

What are electrolytes essential for?

muscle contraction and nerve conduction—thus critical for the heart and skeletal muscles

What range should your total body of water be kept?

narrow range for total body functioning and health

Water and electrolytes are tightly regulated through coordination of

neural pathways in the brain, kidneys, heart, sweat glands, and salivary glands.

Does the FDA have the financial resources to analyze the contents of supplements before being sold to the public

no

Does the FDA need to approve health supplements before they are placed in the market?

no

Health claims describe a relationship between

nutrient or ingredient (component of food or dietary supplement) and reduced risk of a health-related condition or disease.

Products that carry the Informed-Choice logo certify that

nutritional supplements and ingredients in the product have been tested for banned substances by LGC, a world-class sports anti-doping lab.

Other terms for hyperhydration

overhydration and water intoxication

What is considered the gold standard when addressing hydration status

plasma

When an athlete sweats, plasma volume and extracellular water decrease with fluid losses while what increases?

plasma osmolality

The National Sanitation Foundation (NSF)

provides third-party certification, which is an independent analysis of a manufacturer's product with standards for safety, quality, and performance.

Health concern of amount of sodium lost through sweat?

ranging from 230 to greater than 2,227 mg/L. Followed by chloride, lost along with sodium

The manufacturer must demonstrate to the FDA that their proposed ingredient has what?

reasonable expectation of safety for use in their product (unless it has been recognized as a food substance and is present in the food supply).

Manufacturers and distributors of dietary supplements must do what to any reported adverse reactions from their product and forward these reports to the FDA.

record and investigate

Why is The prevalence of dietary supplement use among athletes is difficult to quantify

research data are limited.

Ads or claims should be backed by what type of evidence to show they are not false or misleading.

scientific

What should athletes do 4 hours before exercise?

slowly drink enough fluid to urinate—allow sufficient time to void excess fluid.

What doe the FDA's Medication Health Fraud website lists

small fraction of the potentially hazardous products with hidden ingredients marketed and sold to consumers.

If an athlete exercises for more than 2 hours or with high sweat rate are likley to loose what?

sodium

What is the primary electrolyte lost through sweat?

sodium (Na)

What major electrolytes are lost through sweat?

sodium, chloride, potassium, and calcium.

What should be listed on product lables?

specific brand, product name, claims, and name and quantity of key ingredients should all be listed.

Good Manufacturing Regulations focus on practices that ensure

the identity, purity, quality, strength, and composition of dietary supplements.

Euhydration

the normal state of body water content

n order to have the FDA approve a health claim for use on a food or supplement product, there must be significant scientific agreement supporting what?

the proposed claim

Symptoms of hypohydration

thirst, dry mouth, little urine production, dry cool skin, headache, muscle cramps, dark urine

Symptoms of dehydration

thirst, dry mouth, little urine production, dry cool skin, headache, muscle cramps, and dark urine.

When were Nutrient content claims established

under the Nutrition Labeling and Education Act of 1990.

Commonly used measures of hydration status in sports settings include

urine osmolality, urine specific gravity (USG), changes in body weight, sweat patches, and bioelectrical impedance analysis.

What is the first step in evaluating a dietary supplement

view the product label.

Ingredients of dietary supplements

vitamins, minerals, herbs or other botanicals, amino acids, or substances such as enzymes, organ, tissues, glandulars, or metabolites.

It is the consumer's responsibility to contact the manufacturer of the product if more information is desired.

yes