Term
Vitamin A (retinol)
-classification
-function
-sources
-effects on health/sport performance |
|
Definition
Fat soluble
Function
-Component of rhodopsin (visual pigment)-involved in night vision
-Antioxidant properties
Sources: beta-carotene found in orange, yellow and green vegetables
Effects on health and sport performance:
-No evidence that supplementation improves exercise performance |
|
|
Term
Vitamin D (Calcitriol)
-classification
-function
-sources
-effects on health/sport performance |
|
Definition
Fat Soluble vitamin
Function
-Promotes bone growth and mineralization
-Enhances calcium absorption
Sources: Sunlight, oil, fish, liver, dairy products
Effects of supplementation on health and sport performance:
-Help to prevent bone loss in osteoporetic populations
-Improve physical and mental well being in older populations
-↑ Vitamin D levels with weight training
-Does not enhance exercise performance |
|
|
Term
Vitamin E
-classification
-function
-sources
-effects on health/sport performance |
|
Definition
Fat soluble vitamin
Function:
-Antioxidant - prevents formation of free radicals
-Strengthen RBCs (deficiency can cause RBC damage, reduce oxygen delivery to muscle and decrease performance)
Source: oils, avocados, tomatoes, blackberries
Effects on health and sport performance:
-Decreases exercise-induced oxidative stress
-No evidence of improved benefits on exercise at sea level but at high altitudes may improved performance
-Additional studies required |
|
|
Term
Vitamin K
-classification
-function
-sources
-effects on health/sport performance |
|
Definition
Fat soluble
Function:
-Important in blood clotting
-May affect bone metabolism in postmenopausal women
Sources: green leafy vegetables (spinach, kale, collard greens)
Effects on health and sport performance:
-Elite female athletes, increases calcium binding capacity of osteocalcin (↑ bone formation markers)
(supplementation not recommended if diet is adequate; supplementation may be beneficial to those likely to have osteoporosis) |
|
|
Term
Vitamins B1, B2, B3
-classification
-function
-sources |
|
Definition
Water soluble vitamins
Function: constituents of coenzymes involved in energy metabolism
Sources: animal products (meat, poultry), vegetables, dairy products |
|
|
Term
B1 (thiamin)
-Effects on health and sport performance |
|
Definition
B1 (thiamin)
-Normal functioning of nervous system
-Metabolism of glucose
-Aid in removal of glycogen from muscle (delay fatigue; theorized to improve anaerobic threshold)
May reduce fatigue and improve muscle tremors in pistol shooting (b/c of effects on nervous system) |
|
|
Term
B2 (riboflavin)
-function
-sources
-Effects on health and sport performance |
|
Definition
Function: constituent of coenzymes involved in energy metabolism
Sources: animal products (meat & poultry), vegetables, dairy products
Effects on health and sport performance
-Formation of flavoproteins (FAD)
– oxidative enzymes
-Adequate B2 availability is important to maintain exercise capacity
-Deficiencies* lead to reductions in performance (in 2-4 wks)
-No additional improvements when intake is adequate *deficiencies are rare but observed in alcoholics and "fad" diets |
|
|
Term
B3 (niacin)
-formed from?
-Effects on health and sport performance |
|
Definition
B3 (niacin)
-Formed in body from amino acid tryptophan in addition to food
Effects on health and sport performance
-Required for NAD formation (needed for glycolysis, ETC and OXPHOS)
-↓ lipid levels in patients with high cholesterol
-↓ homocysteine levels (risk factor for heart disease)
-No positive effect as ergogenic aid (excess amount shown to ↓ performance by ↓ FFA release) |
|
|
Term
Vitamins B6 (Pyridoxine) and B12 (Cyano-cobalamin
-Functions
-sources
-effects on health/sport performance |
|
Definition
Function:
-B6-involved in protein metabolism
-B12-involved in DNA synthesis and RBC production
-Help body use folic acid and other nutrients
Sources: animal products (meat, poultry), vegetables, dairy products
Effects on health and sport performance:
-On their own no performance benefit but combining them with other B vitamins (1 and 12) ↑ seratonin levels to ↑ fine motor skills
-Deficiency leads to anemia
-No effect on performance if not deficient in intrinsic factor (IF; IF allows B12 to be absorbed into GI tract) |
|
|
Term
| B5 (Pantothenic Acid) -Functions -sources -effects on health/sport performance |
|
Definition
| Function: -B5 - Coenzyme for acetyl CoA (aerobic metabolism) Sources: animal products (meat, poultry), vegetables, dairy products no evidence for improved exercise performance |
|
|
Term
B7 (biotin)
-Functions
-sources
-effects on health/sport performance |
|
Definition
B7 - ”helper” in amino acid metabolism and glucose and FA synthesis
Sources: animal products (meat, poultry), vegetables, dairy products
no evidence for improved exercise performance |
|
|
Term
B9 (folic acid)
-Functions
-sources
-effects on health/sport performance |
|
Definition
B9 - involved in DNA and RBC formation (works with B12)
-deficiency in B9 impairs DNA formation = anemia and a decrease in RBC
Sources: animal products (meat, poultry), vegetables, dairy products
Effects: ↑ B9 during pregnancy reduces birth defects |
|
|
Term
Vitamin C (ascorbic acid)
-Functions
-sources
-effects on health/sport performance |
|
Definition
Function:
-Synthesis of epinephrine (regulator of metabolism)
-Iron absorption (deficiency = decreased oxygen carrying capacity = decrease in performance)
-Antioxidant (reduce damage caused by exercise)
-Collagen synthesis (important for cartilage, tendons and bones)
Sources: fresh fruit and vegetables
Effects on health and sport performance:
-No evidence in well-nourished athletes but may decrease incidence of upper respiratory tract infections after intense exercise |
|
|
Term
Calcium
-classification
-function
-sources
-effects on health/sport performance |
|
Definition
Macromineral
Functions:
-Bone and tooth formation
-Blood clotting
-Nerve transmission
-Fat metabolism
Sources: dairy products, green vegetables (broccoli, spinach)
-vitamin D required for absorption
Effects on health and sport performance:
-May be beneficial in populations susceptible to osteoporosis
-No evidence for use as ergogenic aid |
|
|
Term
Sodium and Potassium
-classification
-function
-sources
-effects on health/sport performance |
|
Definition
Microminerals
Functions: Electrolyte
-Regulate fluid balance
-Nerve transmission (required for muscle contractions)
-Acid-base balance
Sources:
Sodium - table salt, meat, eggs
Potassium – fruits and vegetables
Effects on health and sport performance:
-↓ sodium may lead to cramping and hyponatremia
(↓ sodium concentration in serum that may occur during conditions of excessive heat)
-↑ levels of electrolytes during heavy training in heat maintain fluid balance and prevent hyponatremia
-changes in potassium also may cause cramping but no evidence for reduced cramping with potassium supplementation |
|
|
Term
Iron
-classification
-function
-sources
-effects on health/sport performance |
|
Definition
Micromineral
Functions:
-Component of hemoglobin in RBC (O2 carrier)
-Maintain healthy blood and muscles
Sources: fish, egg yolks, meat, vegetables
*Vitamin C improves absorption
*Iron deficiency is most common mineral deficiency in the world
Effects on health and sport performance:
-May enhance performance in individuals that are iron-depleted or have anemia but no evidence of enhanced performance in other populations
-No advantage of supplementation in individuals with normal iron status
-Prolonged supplementation can ↑ risk of colon cancer and liver damage |
|
|
Term
Magnesium
-classification
-function
-sources
-effects on health/sport performance |
|
Definition
Macromineral
Functions:
-Influence bone integrity with calcium
and phosphorus
-Activates enzymes involved in protein synthesis
-ATP reactions
-Helps in absorption of other vitamins and minerals
(e.g., Calcium, Vitamin C)
Sources: nuts, seafood, whole grains and hard drinking water
Effects on health and sport performance:
-No evidence of improved performance with supplementation unless deficient |
|
|
Term
Phosphorus
-classification
-function
-sources
-effects on health/sport performance |
|
Definition
Macromineral
Functions:
-Healthy bones and teeth
-Energy metabolism
-Acid-base balance
Sources: milk, grain, lean meats
Effects on health and sport performance:
-No ergogenic effect on its own but sodium phosphate
supplementation improved oxygen energy system in endurance athletes
Sodium phosphate appears to have ergogenic effect
↑ VO2max and ↓ lactate at submax exercise
↑myocardial function |
|
|
Term
Zinc
-classification
-function
-sources
-effects on health/sport performance |
|
Definition
Micromineral
Functions:
-Constituent of enzymes involved in digestion
-Tissue growth and repair (immunity)
Sources: meat, seafood, liver, eggs
Cough and cold products
Effects on health and sport performance:
-During heavy training minimized exercise-induced changes in immune function with ingestion of Vitamin C
-More studies required |
|
|
Term
Selenium
-classification
-function
-sources
-effects on health/sport performance |
|
Definition
Micromineral
Functions:
-Antioxidant - works with vitamin E to reduce
free radicals production of lipids during aerobic
exercise
-Antioxidant properties help maintain healthy liver
Deficiencies can occur in underdeveloped countries
-Heart disease, impaired immune systems and cancer
Sources: seafood, organ meats, green vegetables (selenium rich soil)
Effects on health and sport performance:
-Does not appear to enhance exercise performance |
|
|
Term
| Main function of herbal supplement: Alpha GPC (glycerophosphocholine) |
|
Definition
increases human Growth hormone (hGH)
improved mental focus and stimulation of cognitive function
stimulation of the enzymatic synthesis resulting in more strength for workouts and training programs
improved lipotrophic functions in the liver
improved balanced and coordination. |
|
|
Term
| Main function of herbal supplement: Bee Pollen |
|
Definition
| Energy source (no support as ergogenic aid) |
|
|
Term
| Main function of herbal supplement: Beta-D-glucans |
|
Definition
Helps immune function by activating macrophages
may lower LDL and increase HDL
anti-inflammatory
anti-carcinogen aid |
|
|
Term
| Main function of herbal supplement: Betaine (trimethylglycine) |
|
Definition
Lowers accumulation of lactic acid (delays fatigue)
lowers homocystein levels (reducing risk of cardiovascular disease)
prevents dehydration |
|
|
Term
| Main function of herbal supplement: Burdock Root (Arctium lappa) |
|
Definition
Claims to purify blood toxins.
Once used to treat boils, diabetes and rheumatism. (no research supporting effectiveness) |
|
|
Term
| Main function of herbal supplement: Chlorophyllin Copper Complex |
|
Definition
| May have anti-carcinogenic properties (no clear evidence of effectiveness; no benefit for athletic performance) |
|
|
Term
| Main function of herbal supplement: Citrus Aurantium/Bitter Orange Extract |
|
Definition
High vitamin C reduces cold symptoms in athletes susceptible to upper respiratory infections.
Used to treat high blood pressure and constipation.
May burn fat and boost energy |
|
|
Term
| Main function of herbal supplement: Ginger Root |
|
Definition
Nausea and vomiting relief.
Claims to treat common cold and colon cleansing
(no ergogenic effect) |
|
|
Term
| Main function of herbal supplement: Ginkgo Biloba |
|
Definition
Improves memory and mental concentration by improving circulation.
Helps mental concentration and alertness during competition |
|
|
Term
| Main function of herbal supplement: Ginseng |
|
Definition
| Increases stamina and improves nitrogen balance |
|
|
Term
| Main function of herbal supplement: Green Tea |
|
Definition
Inhibits LDL oxidation
lowers blood cholesterol and pressure
protects against heart disease
Inhibits leukemia and liver tumor cells |
|
|
Term
| Main function of herbal supplement: Gynostemma Pentaphyllum |
|
Definition
Fights cancer
cardiovascular disease
decreases blood sugar
fights diseases of liver |
|
|
Term
| Main function of herbal supplement: Hawthorne Extract (fruit) |
|
Definition
| Relieve chronic heart conditions (congestive heart failure, angina and arrhythmias) |
|
|
Term
| Main function of herbal supplement: Inula racemosa extract |
|
Definition
|
|
Term
| Main function of herbal supplement: Ma Huang (Ephedrine, ephedra) |
|
Definition
Stimulates the nervous system
enhances muscle contraction
improves the strength of the heart
opens breathing passages in the lungs
raises blood sugar by causing the release of ephedrine. |
|
|
Term
| Main function of herbal supplement: Nettle Root Extract |
|
Definition
| Increases levels of testosterone |
|
|
Term
| Main function of herbal supplement: Pycnogenol |
|
Definition
Anti-oxidant activity.
Protects low-density lipoprotein(LDL) from oxidation |
|
|
Term
| Main function of herbal supplement: Resveratrol |
|
Definition
Activates longevity genes
antioxidant capacity
reduced risk of CVD and cancer |
|
|
Term
| Main function of herbal supplement: Sulforaphane |
|
Definition
| May have ability to protect against cancer |
|
|
Term
| Main function of herbal supplement: Tribulus Terrestris |
|
Definition
Used as diuretic, for colic pains and to fight hypertension and hypercholesterolemia.
May reduce symptoms of angina pectoris |
|
|
Term
| Main function of herbal supplement: Troxerutin |
|
Definition
Treatment of varicose veins and haemorrhoids.
May improve capillary function |
|
|
Term
| Main function of herbal supplement: Uva Ursi (bearberry) |
|
Definition
| Treat bladder and urinary problems. Mild diuretic |
|
|
Term
| Main function of herbal supplement: White kidney bean extract |
|
Definition
May promote weight management/loss
Amylase inhibitor, stops CHO conversion to fat |
|
|
Term
| Main function of herbal supplement: Willow Bark Extract (Salicin) |
|
Definition
| Pain killer and anti-inflammatory |
|
|
Term
| Main function of herbal supplement: Yohimbine |
|
Definition
Increases testosterone levels, improving muscle mass and strength
Increase norepinephrine to stimulate metabolism/weight loss |
|
|
Term
Enzymes
-functions
-classifications |
|
Definition
Functions
-Cell nutrition
-Cellular maintenance
-Reproduction
-Defense
-Homeostasis
Supplemental enzymes classified into:
1.Promotion of circulation
2.Pain/Inflammatory control
3.Digestion |
|
|
Term
| Enzyme: Alpha-Galactosidase |
|
Definition
Derived from Aspergillus niger
Hydrolyze linkages in some non-,di-, tri-, tetra-saccharides to common CHOs (e.g., glucose,sucrose)
Aid in digestion and prevention of gas, bloating etc.
Food source - legumes, beans, peas
People with galactosemia should not use alpha-Galactosidase
Genetic deficiency causes Fabry’s disease & Ceramidetrihexosidase (Lysosomal storage disorder) |
|
|
Term
|
Definition
Catalyze the hydrolysis of alpha-1,4 glycosidic linkages of polysaccharides which yield dextrins, oligosaccharides, maltose & D-glucose
First enzyme secreted in mouth in salivary secretions
Excessive consumption of carbohydrates cause amylase deficiency
Involved in anti-inflammatory reactions
-Lungs - asthma and emphysema
-Skin - psoriasis, hives and eczema |
|
|
Term
|
Definition
Proteolytic enzymes derived from ripe and unripe fruits and leaves
Hydrolyze proteins to form oligopeptides and amino acids
Functions:
-Digestive aid (breaks down undigested food to prvent from entering blood)
-Anti-inflammatory (breaks down undigested food, decreasing inflammation)
-Wound healing (anti-inflammatory helps minor wounds)
-Hematoma resorption
Activity expressed in bromelain unit (BU) |
|
|
Term
|
Definition
Cellulase hydrolyze cellulose
Cellulose - Indigestible plant polysaccharides & primary constituent of plant cell wall
Functions:
-Digestive aid for flatulence (facilitates digestion of food, preventing fermentation of undigested food)
-Increases availability of anthocyanidins - powerful antioxidants from grapes & other berries |
|
|
Term
|
Definition
Proteolytic enzymes derived from pancreas
Functions as Serine proteinase - initiate lysis of serine and histidine residues
Common substrates: Tryptophan, tyrosine, phenylalanine and methionine
Functions:
-Used in ophthalmology to dissect various parts of lens
-Possess strong anti-inflammatory activity
-Preliminary studies have shown its ability to mitigate healing of ligament sprains |
|
|
Term
| Enzyme: Lactase (beta-galactosidase) |
|
Definition
Most commonly utilized & popular enzyme preparations
Hydrolyzes a galactosidic bond which yield D-glucose & D-galactose
Commonly used for people who are lactose or milk sugar intolerant
Activity is measured in acid lactase units
Kluyveromyces lactis (Fungus) used to pretreat milk for those who are lactose intolerant |
|
|
Term
|
Definition
Pancreatic enzyme
Composed mainly of enzymes: trypsin, amylase & lipase
Hydrolize proteins, starch, disaccarides, and TGs (Major energy substrates)
Function:
-Digestive Aid
-Treatment of pancreatic insufficiency |
|
|
Term
|
Definition
| Pancreatic enzyme Contains lipase, trypsin & amylases Has more lipase activity than pancreatin Function: Treatment of digestive disorders pancreatic insufficiency conditions -Cystic fibrosis -Pancreatitis -Pancreatectomy |
|
|
Term
|
Definition
Mixture of proteolytic enzymes that come from unripened fruit called papayas
Hydrolyze proteins to form oligopeptides and amino acids
Contains proteolytic enzyme chymopapain
Functions:
-Digestive Aid
-Anti-inflammatory
-Meat tenderizer |
|
|
Term
|
Definition
Secreted by stomach
Functions as proteolytic enzyme
Breaks down proteins to polypeptides and oligopeptides
Function: Management of gastric
hypochlorhydria (production of stomach acid is low, causes bleeding, flatulence and indigestion) |
|
|
Term
|
Definition
Proteolytic enzyme
Primarily acts as a serine proteinase
Breaks down peptide bonds in proteins
Functions:
-Digestive aid
-Anti-inflammatory |
|
|
Term
| Enzyme: Superoxide Dismutase |
|
Definition
Solely an anti-stress and anti-inflammatory agent (no digestive functions)
Present in two forms:
1. Mitochondrial - manganese
2. Cytosolic - copper and zinc
Function:
-Reduce the accumulation of free radicals (help reduce damage caused by exercise) |
|
|
Term
Prebiotics
-definition
-requirements for classification
-reported benefits |
|
Definition
Non-digestible food ingredients that beneficially affect the host by selectively stimulating the growth and activity of one or more limited number of bacteria ALREADY IN THE COLON to improve health
To be considered as a prebiotic, it must:
-be neither hydrolyzed nor absorbed
-selectively fermented
-be able to alter the colonic microflora
Reported benefits:
-Improve lactose intolerance
-Immunostimulation
-Mineral availability
-Hyperlipidemia |
|
|
Term
Inulin
-classification
-function
-sources |
|
Definition
Prebiotic
Group of fructose polymers which are linked by beta bonds that limit their digestion in upper GI. Broken down in large intestine
Function by causing the production of short-chain FAs leading to a more favorable pH and acidic environment within the digestive system (e.g., inhibit certain bacteria, promote probiotic type bacteria, produce antibiotic effects)
Food sources: wheat, onion, banana |
|
|
Term
| Probiotics (what are they and how do they work; food sources) |
|
Definition
Live, viable organisms in fermented foods
Promote good health through establishing an improved balance in the intestinal microflora
Probiotics introduce new (exogenous) bacteris while prebiotics increase growth of health promoting bacteria already in colon
Food sources: Natural cheese, yogurt, buttermilk |
|
|
Term
| Probiotics Classification |
|
Definition
Able to withstand and survive the effect of gastric acid, bile
Non-pathogenic and non-toxic
Remain viable during transport & storage
Must exert beneficial effect
Stabilize the intestinal microflora
Adhere to intestinal epithelial cell lining
Produce antimicrobial substance toward pathogens |
|
|
Term
|
Definition
Aims to generate synergistic effects by combining prebiotics and probiotics
Symbiotic refers to “a mixture of prebiotics and probiotics that beneficially affect the host by improving the survival and implantation of live microbial dietary supplements in the GI tract |
|
|
Term
|
Definition
| Osmosis: diffusion of water across a selectively permeable membrane from an area of high water potential (low solute concentration) to an area of low water potential (high solute concentration) |
|
|
Term
| How is water absorbed into the body? |
|
Definition
Water is absorbed in two places in the body:
1. Stomach-during digestion
2. Small intestine (primary site) |
|
|
Term
| Gastric emptying (speed at which food/water leave stomach) is affected by: |
|
Definition
Volume: ↑ volume, ↑ emptying
Osmolarity: ↑ osmolarity (soln concentration) slows emptying (ex: sports drinks w/ >7% CHO slows emptying and retains water)
Energy content: ↑ energy content slows emptying
pH: Changes from neutral levels slows emptying
Exercise: High intensity exercise (> 70% VO2 max) emptying
Stress: ↑ stress slows emptying
Dehydration: slows emptying and may ↑ GI distress |
|
|
Term
| Heat-related muscle fatigue due to: |
|
Definition
Heat-related muscle fatigue due to:
High brain temperature reduces neuromuscular drive = Reduction in motor unit recruitment
Accelerated muscle glycogen metabolism and hypoglycemia (Controversial)
Increased free radical production = Damage to muscle contractile protein |
|
|
Term
| Heat Exchange Mechanisms During Exercise |
|
Definition
Heat loss from the body occurs by four processes:
1. Radiation – heat loss in the form of infrared rays (no contact; @ rest = 60% heat loss)
2. Conduction – transfer of heat form the body into cooler objects in contact with the surface
3. Convection – heat transmitted to either air or water molecules in contact with the body
4. Evaporation – heat transferred from the body to
surface of skin
-accounts for 25% heat loss at rest
-MOST IMPORTANT means of heat loss DURING EXERCISE |
|
|
Term
| Physiological Roles of vitamins in the Body: |
|
Definition
a. Cofactors/coenzymes in metabolic reactions
b. Promote absorption of nutrients
c. Assist in a variety of metabolic processes
d. Energy metabolism and oxygen transport |
|
|
Term
Minerals
-definition
-physiological roles in body |
|
Definition
Inorganic elements obtained from meat and plant sources
Physiological Roles in the Body:
Help build body structures (i.e. bones, teeth, muscle)
Regulate metabolic reactions
Act as small particles that carry electrical charges (e.g., ions and electrolytes) |
|
|
Term
| Good digestion: what happens when there is poor digestion due to lack of food enzymes? |
|
Definition
-production of antibodies that react with proteins = autoimmune disorders
-diminished integrity of intestinal wall by undigested food leading to toxins from food entering the blood
Interaction of undigested food with intestinal bacteria leading to bloating and discomfort
Heightened immune response to fight undigested food in the blood and referred to as “leucocytosis” |
|
|
Term
Proteolytic Enzymes , Sport Injuries and
Muscle Soreness |
|
Definition
-proteolytic enzymes increase speed of healing of bruises and other minor injuries
-supplementation has no effect on muscle soreness
-Beck et al showed individuals who took protease supplements were able to produce 9% greater force with bicpes |
|
|
Term
| How does hyperthermia degrade performance |
|
Definition
Hyperthermia: physiological strain that occurs due to a rise in temperature or environmental conditions
Degrades performance in the following areas:
-Muscular endurance is decreased in long-distance events
-Changes metabolism to operate in a more anaerobic state-causes more CHO to be burned
-Causes redistribution of blood flow which causes a decrease in cardiac output |
|
|
Term
| Sweat rates and dehydration during exercise(depends on;signs) |
|
Definition
Typical sweat rates during exercise: 0.8-1.4 L/hr
Extent that dehydration will affect performance depends on type of exercise
Signs of dehydration: thirst, fatigue, nausea, light headedness, and/or dark urine |
|
|
Term
Fluid replacement
-goal
-associated benefits |
|
Definition
Goal is to reduce risk of excessive dehydration (Greater than 2% body weight loss)
Fluid replacement during exercise associated with:
-Lower HR
-Lower body temperature
-Lower RPE |
|
|
Term
| Hyperhydration via Glycerol supplementation |
|
Definition
Glycerol (1-1.2 g/kg body mass) with fluid consumption may stimulate hyperhydration
increases osmotic pressure in cells and there by increases fluid levels
Glycerol side effects:
Nausea
GI distress
Headaches
Increase in body weight |
|
|
Term
| Muscle Growth and Hydration of Muscle Cells |
|
Definition
Cell hydration refers to the volume of fluid within a cell
Increasing fluid in the cell has been shown to decrease PRO breakdown while stimulating PRO synthesis
Cell volume has been shown to:
-influence the expression of several genes, the activity of various enzymes, and the impact of hormones on the cell
-help regulate metabolism
Cell volume can be changed within a few minutes by hormones, nutrients, and oxidative stress |
|
|
Term
| Insulin and Oxidative stress effects on hydration |
|
Definition
Moderately increasing insulin levels during and following exercise may help increase cellular hydration, decrease PRO degradation, and/or stimulate PRO synthesis
Increased oxidative stress decreases cell volume and PRO synthesis
Increasing antioxidants prior to exercise could potentially help minimize exercise-induced increases in oxidative stress and help maintain cellular hydration |
|
|
Term
| Poor nutritional intake can lead to: |
|
Definition
Poor nutritional intake can lead to:
Fatigue
Slow recovery
Weakened immune system
Poor performance |
|
|
Term
Basal Metabolic rate
-accounts for % of tdee
-determined by |
|
Definition
Accounts for up to 60-75% of total daily energy expenditure
BMR determined by:
Genetics
Age
Gender
Body fat %
Training
Diet
Weight
BMR ↓ with age
Correlates to the amount of lean tissue a person has (lean
tissue has > BMR)
Training ↑ BMR
Dieting and reductions to fat free mass reduce BMR |
|
|
Term
Thermic effect of food
-accounts for __% TDEE
-determinants
-thermic effect of protein, fat, CHO |
|
Definition
Is the increment in energy expenditure above BMR due to the
cost of processing food for storage and use
Accounts for ~10% of TDEE
Daily TEF determinants are quantity and composition of food ingested
Protein is the most difficult to process and has a much larger thermic effect ~30%
Dietary fat is very easy to process and has little thermic effect(~3%)
CHO is lower than protein (~20%) |
|
|
Term
Physical activity
-accounts for __% TDEE
-measured by |
|
Definition
Accounts for 15-30% of TDEE
Measured primarily using the Metabolic Equivalent of Task (MET)
MET - a relative measure of an exercises' intensity level. Expresses energy cost in mutiples of metabolic rate at rest 3.5ml O2/kg/min |
|
|
Term
Food pyramid
-CHO, PRO, fats recommendations
-2005 modifications |
|
Definition
CHO – 50-60% of calories
PRO – 10-15%
Fats/Oils - < 30%
Modifications
Linear colors (serving size)
Physical activity
Specific recommendations |
|
|
Term
| Muscle building supplements |
|
Definition
Weight gain powders
Creatine
Protein
EAA |
|
|
Term
| Performance enhancement supplements |
|
Definition
Water and sports
drinks
Carbohydrate
Creatine
Sodium phosphate
Sodium bicarbonate
Caffeine
β-alanine
*basically all increase glycogen synthesis |
|
|
