NUTR 125 Lecture Notes - Lecture 24: Stress Fracture, B Vitamins, Osteoporosis

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10 Sep 2020
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Carbohydrate loading: tapering of exercise while increasing carb intake. For events lasting longer than 60-90 minutes. Needs are easily met by a normal diet. Excessive protein has not been shown to be beneficial. Need more vitamin e and c, b vitamins, potassium, magnesium, iron, zinc, copper, chromium. Sports anemia: increase in plasma volume but not red blood cells. Use of iron supplements can cause toxic effects. Calcium deficiency increases risk of stress fractures. Irregular menstruation: severe bone loss and osteoporosis. Extra calcium does not compensate for effects of menstrual irregularities. Avoid losing more than 2% of body weight during exercise. Water helps dissipate heat from working muscles. Help maintain blood glucose level and blood volume. Recommended for activity lasting more than 60 minutes. Should be taken with fluids; toxicities possible with overuse. Ideal bars for endurance athletes contain 40 g carbs, 10 g of protein, 4 g fat, 5 g of fiber, and are fortified with vitamins and minerals.

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