NUTR 2050 Chapter Notes - Chapter 15: Bioavailability, Malabsorption, Iron-Deficiency Anemia

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10 Apr 2012

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Nutrition for adolescent athletes: more than 50% of adolescents report playing on 1+ sports teams. If not diluted can cause gastric discomfort or delay gastric emptying: too much caffeine can promote diuresis increasing risk of dehydration. Special dietary practices: when athletes consume nutritional or non-nutritional supplements in an effort to, carbohydrate loading regimens improve physical performance and increase lean body mass. Improve the glycogen content and formation in muscle. Manipulation of training intensity and duration along with amount of carbohydrates in meals. Day 4-7: low exercise (rest) but high carb (now stored) Common in endurance athletes: high protein diets. 3-4x the recommended amount with low intake of carbs. High protein foods usually also high in total and saturated fats. Low carb intake delays digestion and absorption reducing energy available. More water needed to break down protein therefore more prone to dehydration. Better for recovering than preparing for event.

Related Questions

1. Which of the following statements are true regarding muscle glycogen.

There are multiple correct answers.

If exercise is not to be repeated within 12 hours, then glycogen restoration does not have to be immediately following exercise

The most rapid repletion of glycogen following exercise occurs in the first few hours post exercise.

Consuming some protein along with carbohydrate during immediate recovery from exercise is beneficial.

Higher glycemic index foods enhance glycogen restoration following exercise

It is best to always consume all recovery carbohydrate and protein within 15-30 minutes following exercise

Low carbohydrate diets decrease ones ability to recover from exercise.

2. Choose all statements that are correct and apply to rehydration following exercise

For each pound lost during exercise consume 2 cups of fluid

Choose fluids that help with glycogen restoration, rehydration and electrolyte replacement

For each pound lost during exercise consume 3 cups of fluid

Choose fluids that are low in sugar and sodium, goals listed in Dietary Guidelines.

3. Long term fasting causes which of the following (choose all that apply)?

Increased use of amino acids to make glucose

Inability to burn fat through aerobic metabolism

decreased muscle protein breakdown

Increased production of ketones as an alternative fuel supply

increase in glycerol used to make glucose

Increased use of glycogen for glucose

4. Which of the ergogenic aids discussed in the page 582-584 Nutrition Myth or Fact Section are: Safe, Effective (in some sports or training protocols) and are also legal/ permissible for use in non-professional sports (aka: sport performance) when used according to evidence -based dosing protocols.

Gamma-hydroxybutric acid

Water is a highly essential nutrient; Proper hydration and water balance are critical for health. Many athletes consume sports drinks when working out and exercising. Take a look at the nutrition label on a sports drink, such as Gatorade^Â® or Powerade^Â®. 1) Using the label along with your text book, discuss at least 2 pros and 2 cons of using sports drinks. 2) Describe situations when these beverages are truly necessary. Be specific with duration of time, type of sport and environment. 3) Discuss your personal thoughts on choosing a water, sports drinks or other fluids for hydration.

pearduck290

QUESTION 1

Before undertaking an exercise or nutrition program, whatpreliminary steps should be taken?

		Choose an expensive activity; that way you know you've investedmoney in it and be more likely to stay with it.
		Go to an exercise physiologist who can teach you how the bodyworks.
		Choose an enjoyable activity that you know you will stay withwhether you're alone or in a group.
		Get an exercise stress test from a sports medicine doctor who isalso knowledgeable in nutrition.

QUESTION 2

The most important component(s) of exercise from a health andlongevity standpoint is(are)

		the intensity and duration of the activity.
		the duration and frequency of the activity.
		the frequency and regularity of the activity.
		the warm-up and cool-down periods.

QUESTION 3

Among the physiological benefits of regular exercise, which ofthe following can occur?

		Regular exercise will inhibit the blood chemistry responsiblefor the "good" cholesterol.
		Regular exercise can be a way to improve mood and relievedepression.
		Regular exercise has been shown to increase the need for"energizers."
		Regular exercise decreases blood flow to the brain, thereforeactivating endorphins, natural tranquilizers.

QUESTION 4

By eating a high carbohydrate diet the day before any athleticevent,

		muscles will have adequate fuel, i.e., glycogen for thecompetition.
		athletes can eat more protein the day of the competition.
		less water will be needed the day of the competition sincecarbohydrates are high in water.
		all of these.

QUESTION 5

A person with high blood cholesterol should considerparticipating in an aerobic exercise program such as walking orjogging because aerobic exercise

		will raise HDL ("good") cholesterol after a period of trainingand decrease the risk for heart disease.
		will cause a sudden increase in the heart rate to near maximallevels which lowers the "bad" cholesterol.
		forces more LDL ("bad") cholesterol out of the body throughwaste elimination.
		keeps the blood circulating faster, even at rest, thereforecauses a decrease in total blood cholesterol.

QUESTION 6

For most athletes who are well-nourished, nutrition supplementssuch as protein powders and vitamin pills

		dramatically improve performance.
		improve performance only moderately.
		do not significantly improve performance.
		seem to cause a decrease in performance.

QUESTION 7

In addition to being able to exercise at work, employees whohave access to a Wellness program and fitness facility at the jobsite

		is more likely to make positive changes in lifestyle.
		has less absenteeism from work.
		becomes more educated in health issues.
		all of these.

QUESTION 8

The general recommendation to support activity is to eat adiet

		high in protein and low in fat.
		low in protein and high in carbohydrate.
		high in carbohydrate and low in fat.
		high in carbohydrate and high in protein.

QUESTION 9

Walking is considered the best form of exercise because it

		is not expensive.
		promotes cardiovascular endurance.
		is easy to perform.
		all of these.

QUESTION 10

Exercise and nutrition are important components of a soundprogram for physically challenged people because they

are investments in good physical health.

help support a positive mental health.

help people face the challenges of life and achieve dreams.

all of these.

ivoryhornet198

NUTR 2050 Chapter Notes - Chapter 15: Bioavailability, Malabsorption, Iron-Deficiency Anemia

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		are investments in good physical health.
		help support a positive mental health.
		help people face the challenges of life and achieve dreams.
		all of these.