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Nutrition & perf
| Question | Answer |
|---|---|
| What is DSHEA? | Regulates supplements |
| DSHEA regulates things such as... | Vitamins, enzymes, amino acids and minerals |
| Carbohydrate examples | Fruit. Pasta. Rice. Bread. Oatmeal. Candy. Ice cream. Potatoes. Cereal. |
| An RD... | Works in clinical population and can give specific meal plans |
| Unlike an RD, an xercise physiologist can only.... | Give general recommendations (based off peer review literature) |
| Complex CHO release _____ | More rapid insulin response |
| The ability of the body to respond to CHO is known as | Glycemic index |
| How quickly CHO turns into sugar ---> causes insulin spike | Glycemic index |
| CHO recommendations for RT | 3-5 g/kg/d |
| CHO recommendations for endurance training | 4-7 g/kg/d |
| How does BMR differ from RMR? | BMR follows much stricter conditions, including 12 hrs of fasting..digestive system must be inactive, hospital setting |
| What are some low carb diets? | Ketogenic. Zone. Paleo. Atkins. |
| 3 potential metabolic enhancements of low CHO (high fat) diets | Increase ability to oxidize fat. Glycogen sparing. Increasing lactate threshold. |
| What is carb cycling? | On rest day, consume low carbs and on RT days, consume high carbs. |
| What happens when we do carb cycling? | The catabolic state is reset shifting things to an anabolic state. |
| During carb cycling, on rest day when we consume low carbs...we are ___and when we intake high carbs we are..... | Maximizing fat loss - maximizing protein synthesis |
| Why CHO may enhance hypertrophy? | Allows (+) muscle protein balance necessary for hypertrophy |
| Insulin ____protein degradation | Decreases |
| 1.2-1.3. This activity level is | Sedentary |
| Light activity level.... | 1.4-1.5 |
| The moderate activity level is.... | 1.6-1.8 |
| The activity level for heavy/athletes: | 1.9 -2.4 |
| Someone that has an activity level of 3 .0 is more than likely.... | Working out 2x a day |
| The protein recommendations for a sedentary person will be... | 1.2-1.5 g/kg/d |
| An endurance athlete should consume ____ of protein | 1.5-2.0g/kg/d |
| It is was recommended that a person RT should consume _____ protein | 1.7-3.0g/kg/d |
| ____ g/kg/d is needed to maintain nitrogen balance | 2.0 |
| It's important to take protein supplements pre and post training bc | More amino acids are available |
| Immediate pre and post training resulted in.... | Greater increase in lean body mass and muscle hypertrophy |
| Nutrient timing influences.... | Magnitude of chronic adaptations to RT |
| Why should we consume CHO-pro for MPS? | CHO opens up extra receptors. More AA in cell. Insulin upregulates MPS. |
| What are some roles of proteins? | Basic building block of body. Gene regulation, repair & build muscle. |
| ___ proteins must be obtained through the diet | Essential |
| Nonessential proteins ____ | Can be formed from other energy substrates. |
| Complete proteins contain....while incomplete proteins ___ | All nine essential amino acids - do not |
| Complete proteins examples: | Milk. Poultry. Fish. Eggs |
| Lentils, beans, corn and nuts are examples of ___ proteins | Incomplete |
| Why is insulin important for protein synthesis? | It allows for more AA to be open in cell |
| The essential amino acids (BCAA) are known as... | Leucine. Isoleucine. Valine |
| ____ is the most important amino acids for hypertrophy | Leucine |
| Why do people get in a negative nitrogen balance? | Not enough protein. Fasting. Overtraining. |
| 3 methods of measuring protein quality. | PDCAAS. Biological value (BV) and Protein efficiency ratio (PER) |
| The most valid way to measure protein quality: | PDCAAS - protein digestibilty corrected amino acids |
| The PDCAAS_____ | Compares AA profile of specific dietary protein with essential AA requirements |
| How many calories of CHO and protein are in 1g? | 4kcals |
| How many calories of fat are in a gram? | 9kcals |
| What stimulates glucose? | Glut4 and insulin |
| ____ and ____ increases no matter the macronutrient | Insulin and glucose |
| Why must be increase water intake when increasing protein intake? | Caused dehydration - b/c urea production increases...we need to be able to eliminate urea |
| The more protein we break down, the more ___ is produced | Urea |
| Nitrogen balance is the indicator of.... | How much nitrogen present and protein intake |
| Nitrogen (-) balance | Nitrogen in < nitrogen out |
| Nitrogen in > nitrogen out | Positive nitrogen balance |
| What is urea | Breakdown of AA .... Creates urine |
| mTOR | Regulates protein synthesis |
| What gets mTOR started and what maintains it? | Leucine - other essential AA (valine, isoleucine) |
| What is the max. amount of leucine mTOR can handle? | 3.0g |
| How do we gain lean body mass? | Caloric surplus |
| How do we maintain lean body mass? | Balance calories eaten & expended |
| What slow acting protein is recommended at night and for meal supplementation? | Casein |
| Casein' s anabolic response.... | Lasts much longer |
| What are some glycemic index myths? | Simple CHO enter blood fast and complex carbs enter slow. GI is a useful tool in deciding healthy foods. It's a measure of hoe fast carbs are absorbed and digested |
| Whey has a _____ anabolic response | Fast acting |
| What is the purest form of whey? | Whey isolate |
| Whey concentrate | Cheap, complete protein. Lactose 60-80% |
| Whey isolate is composed of | 90 protein, <2% lactose |
| Hydrolyze whey | Free AA floating around. Quicker digested. |
| Why is it good to do,nine whey and casein for nutrient timing purposes? | Because whey is fast acting and casein is slow acting |
| Protein/CHO/fat ratio of a HIGH FAT diet | 20:5:75 |
| In high fat diets, protein is ___ and CHO is ___ | Moderate - super low |
| LOW CHO Protein/CHO/fat diet ratio | 45:25:30 |
| In a low CHO diet, protein is ___ while Fat is ____ | High - moderate |
| low CHO diets effect ____ exercise more negatively because this type of exercise is.... | Endurance - highly dependent on CHO |
Created by:
Mariahj25
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