Nutrition test 4

22min: Non-commercial websites

(FDA, NIH USDA)

13min: What are five things should consumers know when considering purchasing supplements?

1) They don't have to list side effects or interactions 2)Companies can hide behind proprietary blends 3) Supplements can be marketed at any concentration 4) Raw ingredients are hard to manipulate and measure 5) Supplements can be contaminated

Glycogen supercompensation ("CHO loading") can be achieved in trained muscle with as little as 24 to 48 hours of reduced activity and high intakes of CHO [ ___to ___ g per kilogram of body mass (BM) per 24 hours]

10-12

How much fat is stored in the body if a person eats 100 kcals of fat?

About 2-3%

VIDEO - Are Supplements Actually Safe? 4min 20sec: Name the act that regulates dietary supplements

Dietary Supplement Heath and Education Act DSHEA

Strong evidence suggests that performance in a range of sports and exercise scenarios is enhanced by consuming CHO during exercise, with intakes targeted to the muscle's need to supplement its _____________ glycogen reserves [____ to ____ g/hour in endurance events of up to 2 to 3 hours duration

Diminishing 30-60

Does FDA approve dietary supplements?

FDA does not review and approve dietary supplements based on their safety and effectiveness.

What is the academic background of the author of this article The Exercise Paradox.

Herman Pontzer is an anthropologist at Hunter College. He studies energy expenditure in humans and great apes to test hypotheses about the evolution of human physiology and anatomy

Sporting activities lasting several minutes to several hours and performed either as a steady state (e.g., marathon running) or with _____________ high-intensity bursts (e.g., team sports) are fueled principally by the _____________ of intramuscular glycogen

Intermittent oxidation

23min: What link was made between the word "natural" and "safe"?

Natural does not always mean that the product is safe

Muscular fatigue has both _____________ (related to the exercising muscle) and _____________ [related to the ability of the central nervous system (CNS) to enervate the muscle fibers] input.

Peripheral central

CREATINE SUPPLEMENTATION: is a substance that, in its chemical partnership with adenosine triphosphate (ATP), is fundamental to the ability of the body to produce muscular energy.

Phosphocreatine

creatine phosphate is a compound constructed of carbon, hydrogen, nitrogen, oxygen, and phosphorus

Phosphocreatine

blank is formed naturally within the body, with over 95% of the compound stored within the blank. Approximately 5 oz (120 g) of blank is present in the body of a healthy adult; the levels of the compound do not fluctuate to a significant degree.

Phosphocreatine muscle cells Phosphocreatine

Metabolic pathways for resynthesizing ATP are rapidly activated during shortterm (<30-s) sprints, primarily through _____________ -level phosphorylation: _____________ (PCr) breakdown and the conversion of muscle glycogen to _____________.

Substrate phosphocreatine lactate

Short-term strategies [overnight fasting or low-CHO, high-fat (LCHF) eating] have proven _____________ in enhancing performance, despite increasing _______ availability: The small increase in _______ oxidation is insufficient to replace the contribution of CHO after near depletion of ___________ and muscle _________ stores

Unsuccessful FFA(free fatty acids) FFA liver CHO

Vitamins A and E - can these be toxic?

Yes taking too much of them can increase your risk of dying

Should consumers discuss what dietary supplement products they are taking with their doctor?

Yes! Consumers should always be sure to inform their healthcare professional about ALL of the products they are taking — prescription drugs or OTC medicines — AND dietary supplements, even if they are not asked.

Why do some people respond to stress by eating OR by not eating

Your genes

23min 30sec: Supplements are never meant to replace...

a healthy diet or pharmaceutical drugs when they are needed

The blank is the system employed where the energy need is short and intense, up to 10 seconds in duration (this is the system involving phosphocreatine).

phosphagen system

Why You Should Not Exercise to Lose Weight: Be able to recall EIGHT of the reasons given for why the authors holds the views they do

1)An evolutionary clue to how our bodies burn calories:that it's extremely difficult for people to lose weight once they've gained it by simply exercising more. 2)Exercise alone is almost useless for weight loss 3)Exercise accounts for a small portion of daily calorie burn 4)It's hard to create a significant calorie deficit through exercise 5)Exercise can undermine weight loss in other, subtle ways 6)Exercise may cause physiological changes that help us conserve energy 7)Energy expenditure might have an upper limit 8) The government and the food industry are doling out unscientific advice

Michael Pollan offers nine "rules of thumb" for making healthy eating decisions. LIST FIVE of these and write 1-2 sentences for each

1)Eat food. Though in our current state of confusion, this is much easier said than done. So try this: Don't eat anything your great-great-grandmother wouldn't recognize as food.There are a great many foodlike items in the supermarket your ancestors wouldn't recognize as food (Go-Gurt? Breakfast-cereal bars? Nondairy creamer?); stay away from these. 2)Especially avoid food products containing ingredients that are a) unfamiliar, b) unpronounceable c) more than five in number — or that contain high-fructose corn syrup.None of these characteristics are necessarily harmful in and of themselves, but all of them are reliable markers for foods that have been highly processed. 3)Eat mostly plants, especially leaves. Scientists may disagree on what's so good about plants — the antioxidants? Fiber? Omega-3s? — but they do agree that they're probably really good for you and certainly can't hurt. Also, by eating a plant-based diet, you'll be consuming far fewer calories, since plant foods (except seeds) are typically less "energy dense" than the other things you might eat. 4)Cook. And if you can, plant a garden. To take part in the intricate and endlessly interesting processes of providing for our sustenance is the surest way to escape the culture of fast food and the values implicit in it: that food should be cheap and easy; that food is fuel and not communion. 5)Eat like an omnivore. Try to add new species, not just new foods, to your diet. The greater the diversity of species you eat, the more likely you are to cover all your nutritional bases.

What is a dietary supplement?

A dietary supplement is a product that contains a "dietary ingredient" intended to supplement the human diet. Dietary ingredients include: vitamins; minerals; herbs or other botanicals; amino acids; and other substances such as enzymes, extracts, or concentrates. Dietary supplements, including probiotics, which contain potentially beneficial bacteria or yeasts, may be found in many forms such as tablets, capsules, soft gels, gel caps, liquids, or powders.

What were "key nutrition strategies to combat fatigue factors"?

Acute bicarbonate loading Gut training Avoidance of excessive fluid intake pre and during the event (e.g. intake > Pre-event hydration Between event rehydration Caffeine pre/during the event Caffeine pre/during event CHO mouth sensing to reduce decreased RPE and increase central drive CHO intake during 24 h pre-event to meet event glycogen needs Pre-event CHO-rich meal During event CHO intake (30-60 g/h) Between event refueling Creatine supplementation

As a result of his findings, where did author place the blame for the rise in obesity in the modern world? Write four sentences.

All of this evidence points toward obesity being a disease of gluttony rather than sloth. People gain weight when the calories they eat exceed the calories they expend. If daily energy expenditure has not changed over the course of human history, the primary culprit in the modern obesity pandemic must be the calories consumed. This should not be news. The old adage in public health is that "you can't outrun a bad diet," and experts know from personal experience and lots of data that just hitting the gym to lose weight is frustratingly ineffective. But the new science helps to explain why exercise is such a poor tool for weight loss. It is not that we are not trying hard enough. Our bodies have been plotting against us from the start.

How do I know if I am taking too much of a dietary supplement (or an ingredient contained in a dietary supplement)?

Always check with your healthcare professional and read the label before taking any dietary supplement product. The Institute of Medicine has defined the Tolerable Upper Intake Level (UL) for 24 different nutrients. The UL is the maximum amount of daily nutrient you can take that is unlikely to pose any risk of adverse health effect for most people in the general population.

Why would a dietary supplement have more of an ingredient in it than what is claimed on the label?

As some ingredients in dietary supplements, such as vitamins, can naturally lose activity and or potency over time, dietary supplement manufacturers may need to increase the amount of the ingredient they add at the time of manufacturing to maintain compliance with the law

In one paragraph, describe the details of the study that examined individual insulin responses to particular foods. Why is this study so significant in nutritional research? What are the potential uses of these findings for athletes?

Blood sugar changes after you eat. Insulin is secreted to lower that blood sugar. When the same person eats the same meal on different days, the response is the same. But when you give different people the same meal on the same day, people had very different responses to the same foods. General dietary advice is very limited when working with individual glucose levels. They make a personalized diet that could keep blood sugar down that could help them lose weight.

The bottom line is that when elite athletes train for and compete in most sporting events, CHO fuels are the predominant and critical substrate for the working muscles, and the availability of _______, rather than fat, wins gold medals.

CHO

How useful are fitness trackers in helping a person to track caloric expenditure during exercise?

Calorie expenditure figures used on online calculators and fitness trackers are based on predictive equations so aren't very accurate

PARAGRAPH QUESTION: How does caloric intake and expenditure influence a person's ability to lose weight (body fat)?

Different foods have different effects on the body. If you want to lose weight, you need to focus not solely on the number of calories you're eating but also the source of those calories, your activity level, body composition, and all the other factors discussed above. There are numerous factors that affect how many calories you burn during exercise and at rest: your weight, body composition (muscle burns calories, fat doesn't), your genes, how much brown fat (fat tissue containing more mitochondria) you possess, sleep and hormones; all affect metabolic rate. "There is a huge difference between individuals in how many calories they expend," notes Betts. "Physical activity is the factor that has the greatest impact, as you can expend large amounts of energy by moving around doing exercise and/or simply living an active lifestyle — or alternatively you can spend very few calories by staying still and living a sedentary life."

Factors reducing the _____________ of glycogen ___________ from a given CHO intake include muscle _____________ and _____________ energy intake, whereas other factors (training status, the severity of glycogen depletion, intake within the hours following strenuous exercise, and co-ingestion of protein) can increase _____________ rates or absolute stores

Efficiency Synthesis Damage Inadequate Synthesis

For high- intensity or high-quality training sessions, high ________ and _____________ CHO availability is recommended, with the timing and intake of CHO matching or exceeding the muscle fuel requirements to support training quality

Endogenous Exogenous

8min: What was said about FDA language regarding prescription drugs and testing and safety?

FDA requires that all drugs in the united states be shown to be both safe and effective prior to marketing

What kind of diet did Dr Yeo dislike?

Fad diets. A diet that is extreme or based on pseudoscience

Navigating the Supermarket: TWO specific items of food identified in this video and explain why each food would be a wise choice or a potentially poor choice

Frozen vegetables: It is wise because it is important to eat vegetables even if they are conventional and they are cheaper than organic because it is better to eat frozen veggies now than to wait till you can afford it. Yogurt: The ones they picked up were labeled as organic and probiotics but it had a ton of sugar in it

10min 40sec: What does "GRAS" stand for?

Generally recognized as safe

How many daily kcals were expended by Hadza men and Hadza women?

Hadza men ate and burned about 2,600 calories a day, Hadza women about 1,900 calories a day—

. Does Dr. Yeo recommend any supplements? Explain

He recommends vitamin d because he grew up in a tropical area and now he lives somewhere else and he does not get the vitamin d that he needs. He also recommends iron for younger ladies during their period. If you are trying to get pregnant he recommends folic acid and if you are vegan he recommends b12

What type of claims can be made about dietary supplement products?

Health claims: describe the connection between a nutrient or food substance and reduced risk of a disease or health-related condition and are regulated by the FDA, Structure/function claims:are statements that describe the role of a nutrient or a dietary supplement intended to affect the structure or function of the body, the mechanism of how it helps to maintain that structure or function, or general well being. Nutrient content claims: the level of a nutrient in a food or dietary supplement. For example, a supplement containing at least 200 milligrams could carry the claim "high in calcium."

Why do people behave differently around food?

It depends on the type of food they like

14min: Why was St John's Wort referenced?

It is a very common supplement used for depression, anxiety and menopause that interferes with 50% of precipitation drugs including birth control

21min: Independent Third-Party evaluation

LABDOOR, NSFSPORT

The _______________ demands of elite sport are complex, with events lasting from seconds (jumps, throws, and lifts) to several weeks (Grand Tour cycling races)

Metabolic

16min: What examples were given to explain how raw ingredients are hard to manipulate and measure?

More calcium was being put in than what was stated on the label and that could cause constipation and kidney stones

Supermarket Rules § In three bulleted points, recall specific information contained in this video

Most people need milk and they want shoppers to pass as much product as possible on the way People mostly buy things that are at their eye level Stay out of the middle of the store and stay on the perimeter for the good foods

What fatigue factors were identified (view the top row of swifter higher article)

Muscle Acidosis Hypoglycemia Gut Disturbances Muscle Damage Muscle CHO Depletion Muscle PCr Depletion Suboptimal CNS Activity Hypohydration/ Hyperthermia

Although fatigue is often characterized as _____________ (decreased force or power production) or ________ (increased ratings of perceived exertion or loss of skill and cognitive abilities), there is interplay between these phenomena

Muscular mental

Are more vitamins better for you?

No

Are dietary supplements allowed to claim to treat diseases?

No . But like any other industry, the dietary supplement industry is susceptible to fraudulent or disreputable marketers.

Is looking at weight a good predictor of whether someone is healthy?

No because you can't tell what their safe carrying capacity is

Do we have a universal response to too much food?

No, we have a universal to too little food. Too much food has never really been a problem till now

Do our brains like us losing weight?

No.

How can consumers be sure the products they are taking contain what is indicated on the labeling?

On June 25, 2007, FDA published a final rule on Current Good Manufacturing Practices (cGMPs) for dietary supplements. Establishes the procedures that dietary supplement manufacturers must undertake to ensure quality throughout the manufacturing, packaging, labeling, and storing of dietary supplement products.

17min: What was said about the contamination of supplements? (be specific)

One or more contaminants like lead or mercury were found in 93% of the sampled supplements

9min: When does the FDA get involved with supplement oversight?

Only gets involved to take action against any adulterated or misbranded products after it reaches the market

For example, in team sports involving repetition of short (e.g., 6-s) high-intensity sprints, a progressive decay in speed related to the failure to fully recover ______ stores in the intervening recovery periods (>30 to _____ s) can be addressed by supplementation with creatine monohydrate to increase the size of the muscle PCr pool

PCr 120

What happens if you are deficient in Vitamins?

People used to get sick if you were deficient in vitamins however now that is not much of an issue anymore

When blank stores become reduced, the body replenishes its supply from one of two sources. The first source is blank, the muscle- and tissue-building blocks present in all proteins. The liver produces phosphocreatine from amino acids. The body also receives dietary creatine primarily through the blank.

Phosphocreatine Animo Acids consumption of meat.

Athletes, both males and females, can develop __________ __________ _________ (RED-S), with a mismatch between energy intake and the energy expended in exercise leading to impairments in metabolic rate, _______ health, protein synthesis, production of ___________ hormones, and performance gains

Relative energy deficiency in sports bone Reproductive

What is the 'thermic effect of food?

Some of the calories you consume are used up digesting and processing the food and turning it into accessible fuel.

The Exercise Paradox. Identify THREE key findings reported in this article?

That traditional hunter-gatherers, who lead physically hard lives, burn the same number of calories as people with access to modern conveniences. Experts have assumed that physically active people burn more calories than less active folks. But direct measurements of energy expenditure in modern-day hunter-gatherers in the developing world and comparatively sedentary populations in the U.S. and Europe reveal similar results Our data indicate that, contrary to received wisdom, humans tend to burn the same number of calories regardless of how physically active they are.

If you do eat less (if you start to lose weight)....what is the response of your brain?

The brain freaks out and thinks you don't have enough food and makes you want to eat. The brain is less sensitive so if you ate 1000 calories and the brain thinks u only ate 800 it is going to drive you to be more hungry and drive you to eat more

Why should consumers feel secure about the safety of the dietary supplement products they purchase?

The manufacturer must ensure that the Supplement Facts label and ingredient list are accurate, the ingredients are safe, and the content matches the amount declared on the label

9min 30sec: What challenges exist for the FDA?

There is too much to police and too many companies making supplements everyday and the FDA doesn't have those kinds of resources to see all of them

Why can skinny people be unhealthy?

They can have very small fat cells carrying capacity

18min: Marketing: What are the types of claims that can legally be made? What are the types of claims that would be illegal to make?

They can't say they can treat, diagnose, preventing or curing diseases They can say it supports or targets a certain problem

How did Dr Yeo respond to the notion that "I tried diet and exercise and still did not lose weight". (Can we blame genes?)

They will play a role. Two people have different effectiveness of burning the calories, how hard they work and how much their own bodies can store.

Why was the point made in lecture that it was very significant the author omitted talking about athletes in the article

This article is comparing this tribe to people that sit and do nothing. Athletes are up and exercising and they are burning more calories than the people that just sit around and these hunters mostly sit around as well.?

Explain the method used to assess daily caloric energy expenditure

We enlisted a couple of dozen Hadza women and men, Mwasad among them, to drink small, incredibly expensive bottles of water enriched in two rare isotopes, deuterium and oxygen 18. Analyzing the concentration of those isotopes in urine samples from each participant would allow us to calculate their body's daily rate of carbon dioxide production and thus their daily energy expenditure. This approach, known as the doubly labeled water method, is the gold standard in public health for measuring the calories burned each day during normal daily life

Are dietary supplements regulated by the federal government?

Yes. Dietary supplement products are regulated by the U.S. Food and Drug Administration (FDA). The Dietary Supplement Health and Education Act of 1994 (DSHEA) defines them as a subset of foods, and they are regulated as such. As is the case with foods, FDA regulates the types of ingredients allowed in dietary supplements and the types of claims that can be made about an ingredient and/or a product.

What is liposuction dumb? (the process of storing fat: do we gain fat cells when we overeat)

You are removing safe fat carrying capacity and this increases your chances of dying because your fat now can spill to your heart or liver and make you sick

14min 30ec: What is significant about the phrase "proprietary blend"?

You might not know what you are getting and it might not be safe for you

In the final analyses, modern sports nutrition offers a feast of opportunities to assist elite athletes to train hard, optimize _____________, stay healthy and injury free, achieve their desired physique, and fight against _____________ factors that limit success.

adaptation fatigue

In sports where success is determined by high-intensity _______exercise, either throughout the event (such as in a cycling time trial or 10,000-m run) or at critical stages [within team sports or the "breakaways" and finishes in marathons, Ironman triathlons, and longer cycle races), the highest sustainable rates of muscle energy turnover require the better economy of ATP production from _______ oxidation.

aerobic CHO

The blank is the primary means by which muscular energy is produced, where the activity involving muscle movement lasts longer than approximately 90 seconds.

aerobic system

The blank responds to demands of between approximately 10 seconds and 90 seconds.

anaerobic lactic system

What is 'energy balance'?

calories in versus calories out

What macronutrients "cost more calories" to store in the body? (fat, carbs, or protein)

carbs

Energy for competitive sports is provided by transforming _______________ energy (intramuscular ____________ and lipids) into _____________energy (contraction), with ______________ ___________(ATP) being the metabolic intermediary

chemical glycogen mechanical adenosine triphosphate

11min45sec: What does "cGMP" stand for?

current good manufacturing practices

In relation to some nutrition interventions, evidence suggests a _____________ response in elite competitors.

diminished

How would you lose weight?

eat less and move more

The challenge remains to determine whether _________ athletes are successful because, or in spite, of their nutrition practices

elite

It is important to consider whether the traditional conduct and evaluation of scientific research adequately inform ________ athletes. In many areas of our lives, we are content with ____________ truths (strategy X is good) and guidelines (we should all implement strategy X by doing Y). Figure 3 illustrates a ____________ of types of scientific evidence. The types of studies that provide the strongest or highest-quality evidence (such as_________ _________ _______ ) are extremely hard to achieve with high-caliber competitors or may provide _________ information inappropriate for a specific task.

elite generalizable hierarchy randomized controlled trials generic

The rate at which phosphocreatine is broken down depends almost blank. Once other sources of fuel, through the aerobic system, are made available, the phosphocreatine stores will be restored.

entirely on the intensity of the muscle contraction required

The location or fiber-specific depletion of muscle _____________ stores is often associated with fatigue

glycogen

6min: Oxy-elite Pro - why was this supplement mentioned?

in 2013 one person died and many people developed heart and liver problems from this. FDA had no idea this was happening until it was too late.

14min 50sec: What was said about concentration of supplements that can be contained in one serving or tablet?

it could be 1000x more than what we need

23min: If a claim sounds to good to be true... (what was said next?)

it probably is

Do dietary supplements have an expiration date?

most dietary supplements have some type of expiration or "use by" date on the label.

New perspectives on _____________ intake target the daily consumption of useful amounts (~___ g per kilogram of BM) of high-quality sources at four to six meals or snacks, particularly during the 1- to 3-hour window after key training sessions

protein 0.3

Interventions with world-class athletes are _____________: By definition, such athletes are few in number, and they are generally disinclined to interrupt successful training or nutrition programs or submit to _____________ experimental techniques for the sake of science.

rare Invasive

23min 45sec: What was said about side effects a person might experience?

report them to the FDA as soon as possible

What is a caloric deficit?

shortage in the number of calories consumed relative to the number of calories needed for maintenance of current body weight.

This recharging process can occur with tremendous blank that the body utilizes the anaerobic alactic system, creating an indefinite cycle of energy generation and replenishing ATP, through the splitting of phosphocreatine.

speed during the 10-second period

6min 40: How was "supplement" defined?

vitamins, minerals, herbs, botanicals, amino acids, enzymes, metabolites, glandular, and organ tissues.

Is the quality (composition of the food) more important than the quantity if the goal is to lose body fat?

yes

Do our genes make it difficult to say No to food

yes, depending on the number of genes, the different effect hunger and food has on the person