the application of nutrition knowledge for the optimal training, recovery, performance, and health of athletes
sports nutrition
three basic principles of sports nutrition
quantity--how much
quality-- types of foods
timing--when and how often
Cunningham equation for RMR
500 + (22 x FFM kg)
FFM= fat free mass (calculated using BodPod, BIA, etc)
True/False: LBM and FFM are the same thing
FALSE
LBM is muscle tissue
FFM is everything that isn't fat
Energy that gets divided between cellular maintenance, thermoregulation, growth, reproduction, immunity, locomotion
dietary energy availability
True/False: the same amount of energy goes to each process every day
FALSE: need to eat enough to fuel processes that lost energy availability to other processes
another name for the female athlete triad
relative energy deficiency syndrome (REDS)
Energy Availability equation
Energy Availability= Food energy intake- exercise energy expenditure
Example of shift in energy distribution between body processes
if running, E will go to locomotion and not other places (immunity, etc) so if you aren't increasing your energy then other processes will shut/slow down to compensate
Energy balance= 0 when
EA= 30-45 kcal/kg FFM/day
Three forms of carbs in the body
liver glycogen
muscle glycogen
free blood (plasma) glucose
Roles of CHO in exercise (4)
energy source
metabolic primers (keeps metabolism going and helps burn more CHO)
preserves LBM
fuel for central nervous system and red blood cells
True/False: there are abundant protein reserves in the body
false, no reserves
Roles of protein (4)
synthesis of body tissues
primary constituent for plasma membranes
plays a role in acid-base regulation in body fluids
can be used as an energy source (generally less than 5% of energy)
Protein needs for endurance athletes
1.2-1.4 g/kg BW
Protein needs for strength trained athletes
1.6-1.7 g/kg BW
Protein needs for elite endurance athletes
1.5-1.7 g/kg BW
Protein needs for calorie restriction and weight loss
1.8-2.7 g /kg BW
1 g of glycogen= ____ ATPS
32-37
which equals 100 miles of running
Roles of fat (4)
energy reserve
protects vital organs
provide insulation from the cold
transport the fat soluble vitamins A, D, E, K
four forms of fat in the body
adipose tissue
plasma FFA
intramuscular triglycerols
plasma triglycerides
1 TG molecule= ____ ATPS
400-500
True/False: there is no benefit of <15% total kcal from fat
True
Fluid recommendations for men
3.7 L per day
fluid recommendations for women
2.7 L per day
How does genetics affect fluid requirements
some people innately sweat more than others
How does body size affect fluid requirements
larger athletes tend to sweat more than smaller athletes
How does fitness affect fluid requirements
fitter people sweat earlier and more during exercise
How does environment affect fluid requirements
sweat losses are higher in hot, humid conditions
How does exercise intensity affect fluid requirements
sweat losses increase as exercise intensity increases
When people consumed 0.25-0.3 g protein/kg of BW every 2-3 hours then had
more protein synthesis than breakdown
you want a larger meal that contains CHO and PRO, lower fat, and low "residue" and fluids how many hours before exercise?
3-5 hours
you want light snack and fluids how many hours before exercise?
1-2 hours
you want mostly fluids and sports drinks/gels how many hours before exercise?
<1
won't impact performance as much if <1 hour
True/False: CHO meal prior improved exercise capacity and CHO/electrolyte drink during had an additive effect
True
True/False: different types of CHO are the same as one single type
Ex.) 100 g glucose is the same as 50 g glucose + 50 g fructose
FALSE
different types are better than single type
The four Rs of recovery nutrition
Rehydrate: with fluid and electrolytes
Replenish: muscle glycogen stores with CHO
Repair: and regenerate muscle with high quality protein
Reinforce: immune system with nutrias whole foods
When should athletes eat high glycemic index foods
immediately before, during and after exercise
When should athletes eat low glycemic index foods
sustained energy so larger meals 3-5 hours away from training
What is the most impactful for protein muscle synthesis
BCAA-- want a high leucine content
what fats should athletes focus on
mono and polyunsaturated fats
What are the two safe ergogenic aids
CHO
Caffeine
Four types of ergogenic aids
nutritonal--CHO
pharmacologic--performance enhancing drugs
physiologic
Psychological
How does beetroot juice enhance performance?
nitrate is converted to nitrate and then nitric oxide which is a vasodilator
it lowers BP and reduces the amount of oxygen needed during exercise which enhances athletic performance
other dietary sources of nitrates (4)
raw spinach
cooked collard greens
raw leaf lettuce
vegetable juice
Theory behind CHO mouth rinsiing
perform better like you are eating CHO because receptors in the mouth and gut send afferent signals to the brain and brain thinks you are about to eat them when u are just rinsing
the application of genomics in nutrition research and enable an associated to be made between specific nutrients and genetic factors
nutrigenomics
Can possible answer the question: Why do some people respond to diet/exercise different than others?
nutrigenomics
ability to study human body on a molecular level and study metabolism, glycogen breakdown, muscle repair, protein metabolism
