Nutrition & Sport Performance Final
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| What are the two major fluid compartments in the body? | Extracellular fluid (ECF)
Intracellular fluid (ICF)
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| What does extracellular fluid consist of? | Plasma (intravascular)
Interstitial fluid (Intercellular)
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| Intracellular fluid is what percent range of water storage? | 60-65%
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| The adult body is _____% water by weight, females vs males? | 60% - Females: 8 gallons (30L)
Males: 11 gallons (42L)
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| What is the percent range that people can range from? Lean vs Obese? | 40 - 70%
Lean = 70% ; Obese = 40%
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| What is Euhydration? | Normal level of body water
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| What is Hyperhydration? | Excess body water?
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| What is Hypohydration? | Low body water
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| What is Dehydration? | The process of losing body water and going from a state of euhydration to hypohydration
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| What is aquaporin water channels? | Membrane proteins that allow water to move in and out of the cell
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| What is Osmolality? | The amount or concentration of dissolved substance, knows as solutes
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| What are the solutes that affect osmolality in the body? | Glucose, proteins and electrolytes (Na+)
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| What is tonicity? What is is also referred to? | Tension or pressure applied by a solute in compartments ; also called osmotic pressure
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| What is isotonic? | Compartments have qual osmotic pressure, no water movement
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| What is hypertonic? | "Pulls" water in
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| What is hypotonic? | Water "pulled" out
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| Water lost during exercise comes from where? | The intravascular compartment (plasma)
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| What is the hypothalamus? | A small structure in the brain that has receptors
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| What are osmoreceptors? | Receptors in the hypothalamus that monitor osmolality
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| When plasma becomes hypertonic, the hypothalamus signals what to do what? | The pituitary gland to release antidiuretic hormone (ADH)
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| ADH or antidiuretic hormone stimulates what to do what? | The kidneys to conserve water so that osmolality of the plasma is maintained
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| What are the two primary functions water serves for active people? | 1. Regulated body temperature
2. Maintains optimal cardiac output during exercise
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| What are the 3 major electrolytes? | Sodium, Chloride and Potassium
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| What is aldosterone? | A hormone secreted bt the adrenal cortex that regulates Na+ and K+ at the kidneys
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| Low blood Na+ does what? | Stimulates the release of aldosterone and the kidneys excrete less
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| High blood K+ does what? | Makes the kidneys excrete more via urine
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| What is a normal body temperature? | About 98.6 degrees
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| What is normal body temperature at rest? | 97-99 degrees
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| Body temperature is controlled by what? | The autonomic division on the nervous system (Hypothalamus)
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| What are the two major adjustments that occur then body temperature increase? | Increased blood flow to skin (heat loss via radiation) and Sweating (heat loss via evaporation
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| Hyperthermia can occur during excise when? | When exercising during excessive hear and or when you have severe dehydration
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| When body temperature increase, blood flow is redirected to the skin for what 2 things? | 1. allows heat loss via evaporation and radiation
2. dehydration decreases the capacity to thermoregulate
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| Athletes sweat rates can reach what for strenuous exercise in hear and low intensity in heat? | strenuous: 2-3 L per hour = 4.4 pounds
low intensity: 1-1.5L per hour = 2.2 pounds
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| What is the rule for recovery of sweat loss? | replace 150% of fluid lost in sweat
for each lb lost drink 24 ounces
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| Acclimatization to heat takes how long? | 10-14 days
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| How do you get acclimatized to heat? | Train in the heat but reduce volume and intensity
train for a hot event in a cold area (indoors, no fans & extra clothes)
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| Physiologyical adaptations to heat acclamation include what 3 things? | 1. Increases plasma volume
2. Less reliance on carbs, more fat at sub maximal intensities
3. 30% increase in sweat rate and starts at lower body temp
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| What 2 things does increased plasma volume do? | increases stroke volume
improves blood flow to skin and muscles
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| What does a 30% increase in sweat rate do? | reduced Na+ in sweat and other electrolytes/minerals
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| What are the 3 main ingredients in sports drinks? What is is called? | Water Carbs and electrolytes : Carbohydrate-electrolyte solution (CES)
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| Conventional sports drinks are composed of what % carbs? | 5-10%
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| What are the 5 facts that influence gastric emptying and intestinal absorption? | 1. fluid volume
2. osmolality
3. carb type and concentration
4. exercise intensity
5. presence of glucose and Na+
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| Larger fluid volume = ? | Faster rate of gastric emptying
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| Lower osmolality = ? | Faster rate of gastric emptying an intestinal absorption
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| What are the factors that increase osmolality? | Amount of carbs, electrolytes, artificial colors, artificial flavors, artificial sweeteners and preservatives
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| Why is 2-6% with more than one type of carbs ideal? | There is a higher concentration and using only one type of carb slows both gastric emptying and intestinal absorption
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| High intensity exercise = ? | Slower rate of gastric emptying
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| The presence of glucose an Na+ enhances what? | Intestinal absorption of water
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| When rehydration is the main goal the ideal osmolality of a sports drink should be what? | greater than or equal to 280 mOsmol: L
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| What is hyponatremia? | A condition of below normal of below normal levels : less than 135 mmol
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| Who do you get hyponatremia? | overconsumption of water/fluids
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| When does hyponatremia mostly occur when? | During endurance events
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| What are the 5 signs and symptoms of hyponatremia? <130mmol | Bloating, puffiness of hands and feet, nausea, vomiting, headache
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| What are the 5 signs and symptoms of severe hyponatremia? <120mmol | Seizures, coma, respiratory arrest, brain damage, death
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| What are the 8 risk factors of hyponatremia? | excessive drinking of fluids before during and after events
considerable weight gain during event
slower finishers
females
low body weight
heat unacclimatized;poorly trained
salty sweaters
chrionic NSAID use; affect kidney function
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| What does "my personal sports drink" consist of? | 5-6 cups water
1/2 lime juiced
3 tablespoons sugar
1.4 teaspoon salt (600mg)
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| What % of men and women are dissatisfied with their current body weight? | 40% of men and 55% of women
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| What % of first year male and female college students desire to change their current body weight? What do females want vs males? | 85% Females: leanness ; Males:muscularity
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| What is the ideal body weight? | It depends on physical performance and health
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| What is the Acadmany of Nutritions and Dietetics % body fat for obesity in men and women? | men = > 25% women = >30%
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| What are the 2 considerations of body fat and obesity? | people who have high body fat may not get health problems if they are active
and location of fat matters
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| What is essential amount of fat for basic needs for men and women? | men = 2-5%
women =12-15%
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| Energy balance regulation via the hypothalamus: | Plays a role in hunger/satiety
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| What are the 4 things affected by the hypothalamus via energy balance regulation? | stimulation of senses (smell,taste, sound)
stomach fullness
blood nutrient levels
hormones and other substances
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| What are the 3 things affected by blood nutrient levels? | glucostatic
lipostatic
aminostatis theroies
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| What is adipokines? | hormone-like substance release from adipocytes (leptin and gherlin)
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| What is leptin? | produced by adipocytes
>>more body fat = more leptin
>>less body fat = less leptin
inhibits production of neuropeptide (NPY_
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| NPY increase what? | appetite and decreases energy expenditure
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| What is the set point theory? | individual is programmed to be a certain body weight
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| What if the body is resistant to leptin? | people believe this is the primary cause of high obesity rates in the US
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| Discovery of leptin supports the set point theory because? | gain signifiant body fat = more leptin = less NPY = decreased appetite and increased energy expenditure = body restored back to normal
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| What is ghrelin? | A hormone secreted by the stomach
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| What does gherkin do? | stimulated the hypothalamic hunger center
stimulated release of dopamine
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| What is dopamine? | a neurotransmitter that stimulates the brain's pleasure centers
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| More dopamine release = | greater sense of pleasure
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| What are the two ways fat is deposited into the body? | hyperplasia and hypertrophy
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| What does hyperplasia do? | increase in number of adipocytes
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| What does hypertrophy do? | increase in size of existing adipocytes
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| Genetics may explain what % of obesity? | 25-40%
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| First 4 contributing factors to obesity? | >> portion sizes of food have increased
>> high calorie empty calorie foods
>> liquid calories & sugary drinks (22% of daily calories for US)
>> sugar intake
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| Last 4 contributing factors to obesity? | >> decreased levels of physical activity
>> less sleep more stress
>> built environment (city infrastucture)
>> climate control
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| What is gynoid obesity? | characterized by fat accumulation in the gluteal-hip-thigh regions
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| What are the 2 issues with gynoid obesity? | more resistant to weight loss compared to android obesity
more subcutaneous fat
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| What is android obesity? | characterized by fat accumulation in the abdominal area
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| What is the issue with android obesity? | more visceral fat
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| High levels of visceral fat and android obesity increase risk of what? | metabolic syndrome
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| What are the 5 things associated with metabolic syndrome? | increased wait circumference (>40in men, >35in women)
elevated serum triglycerides (>150mg)
lowered HDL - cholesterol
elevated blood pressure (>130 systolic >85 distolic)
elevated fasting blood glucose (>100mg)
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| 1 pound of fat = ? | 454 g (9kcal)
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| 1 pound of pure body fat = ? | 3,500 kcal
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| Body fat contains what 3 things? | protein, minerals and water
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| Loss of body fat costs ? | 3,500 kcal (must consider individual variability)
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| Recommended maximal amount of weight loss per week? | adults: 2lbs
children: 1lb
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| Practical goal of weight loss per week? | adults: 1lb
children: 1/2 lb
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| Healthy weight loss = | lower body fat while maintaining or increasing fat free mass with exercise
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| Calculating amount of weight loss equation: | fat free mass in pounds
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(1 - desired body fat %)
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| What is RMR? | Resting metabolic rate
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| To lose 1 pound per week requires how much of a deficit? | 500 kcal per day deficit
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| What are the 5 general recommendations for weight loss? | >> small caloric deficit
>> high protein, moderate fat, low carb
>> frequent meals
>> incude exercise
>> est. realistic long range and short range goals
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| What are the 2 reasons several smaller meals are better? | >> better glycemic index control
>> nitrogen retention
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| 2 types of exercise for weight loss? | >> aerobic exercise to burn calories and mobilize fat
>> resistance training maintain/increase FFM (low weight, high rep 6-12RM)
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| Long range weight loss goals = | lose 10-15% body weight over 4-6 months
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| short range weight loss goals = | lose 1-2 lbs per week
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| What is the cunningham equation? | RMR = 500 +22 (FFM) in kg
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| Initial weight loss may come from what? | Decrease body stores from carbs and water loss
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| We can store how much glycogen and where? | 1500 - 2000 kcal of glycogen in our muscles and liver
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| Complete glycogen depletion? Water store in glycogen? | 500 g
1,500 g
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| Total weight loss from carbs and water but no fat? | 4.4 pounds
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| Loss from water alone? Loss from glycogen depletion? | 3.3 pounds
1.1 pounds
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| Which is better exercise or caloric restriction? | caloric restriction
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| Weight loss supplements make how much money? | $2 billion a year
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| what % of men and women have taken some form of weight loss supplement? | men = 10%
women = 21%
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| What are the 3 common claims of weight loss supplements? | reduce macronutrient absorption
decrease appetite
increase metabolism and thermogenesis
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| On average how many ingredients are in a weight loss supplement? | 10 but up to 96
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| What is unknown about supplements? | - effects of the combination of all ingredients
-effects of ingredients with prescription meds in combination with certain medical conditions
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| What are the 5 most common ingredients in weight loss supplements? | ephedra
synephrine
green tea (or extract)
caleus forskohlii
caffeine (guarana, yerba mate, kola nut)
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| What is ephedra? | - type of plant that contain ephedrine
- used in over the counter meds as decongestant and bronchodilator to treat asthma, increases metabolic rate by 5%
- also called Ma Huang
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| What are the 3 adverse side effects of ephedra? | - hypertension
- hyperglycemia
- increased risk of heat stroke
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| News related to ephedra? | banned by most sports in the NFL, NCAA and MLB
banned by FDA as dietary supplement
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| What is synephrine? | extract from bitter orange
- safe alternative to ephedrine
- may increase energy expenditure and lipolysis
- suppress appetite
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| What are the 7 possible side effects of synephrine? | increased blood pressure
chest pain
anxiety
ventricular fibrillation
ischemic stroke
myocardial infarction
death
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| What does green tea and green tea extract contain? | caffeine and epigallocatechin gallate (EGCG)
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| What does green tea do? | may increase metabolic rate and lipolysis
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| What are the 5 possible side effects of green tea extract? | NONE WITH GREEN TEA
nausea
constipation
abdominal discomfort
increased blood pressure
liver damage
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| What is coleus forskohlii supposed to do? | promote weight loss by enhancing lipless and reducing appetite
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| What are guarana, yerba mate, and kola nut considered? | caffeine
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| What is caffeine? | A central nervous system stimulant
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| What are the 2 things caffeine does to the body? | - increases energy expenditure and lipolysis
- tolerance and habitual intake reduces effectiveness
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| FDA states how much caffeine is "safe"? | 400 mg per day
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| To gain weight (lean body mass) requires what 3 things? | - excess kcal intake
- adequate protein intake
-proper training stimulus
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| What is an unrealistic goal of gaining weight? | to gain lean body mass without ANY additional fat mass
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| What are the first 3 steps of gaining weight? | >> set realistic goals and time frame
>>determine energy levels for weight maintenance
>> assess daily energy expenditure
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| What is a realistic goal and time frame? | 20% increase in lean body mass in the first year for young athletes. 1-3% per year for advanced trainees
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| The exact number of kcal to gain 1 pound of muscle is? | unknown
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| What is the estimated requirement to gain one pound of muscle? | minimum of 2,300 up to 3,500 addition kcal
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| What is the general "rule of thumb" to increase energy intake? | by 400 to 500 kcal per day
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| Focus on what 2 things for optimal macro composition? | - nutrient dense carbs (whole grains, fruits, veggie, legumes)
- high quality protein (whey, egg, soy, milk, animal protein)
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| What should you consume less of for optimal macro composition? | healthy fats because they can be satiating resulting in lower total kcal comp
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| 2 General recommendations of nutrient timing of protein? | - 20 g post training including 10g BCAA's
- small amounts throughout the day to meet total needs
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| What does consumption of protein post strength training do? | increases muscle protein synthesis and decreases protein breakdown (net muscle protein accretion, "gainz")
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| Carbs post workout do what? | promotes repletion of muscle glycogen and uptake of amino acids
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| What is the ratio of carbs to protein post workout? | 4:1 Carb to protein
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| What are the 3 basics of gaining weight? | increase total energy intake (most important)
consume adequate protein
focus on resistance training (limit aerobic training)
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| What is the adequate protein intake? | 1.6 to 1.7 g per day
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| What is the rep range of muscle hypertrophy? | 6-12 rep range
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| What are the other 3 things to consider while trying to gain weight? | modifiable factors (caffeine, smoking)
non modifiable factors (hormones, genetics)
not enough sleep (gains occur during rest)
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| How to calculate percent increase | new body weight - original body weight / original body weight x 100
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