Sports Nutrition

Description

Mind Map on Sports Nutrition, created by Lee Theng Ang on 04/29/2014.
Lee Theng Ang
Mind Map by Lee Theng Ang, updated more than 1 year ago
Lee Theng Ang
Created by Lee Theng Ang almost 11 years ago
23
1

Resource summary

Sports Nutrition
  1. Physical activity
    1. Statistics
      1. 1/7 adults exercise for 30min 3x/week
        1. 22% of 6 year olds engage in no physical activity
        2. Benefits
          1. Decrease risk of cardiovascular: increase HDL
            1. Increase lean body tissue: increase BMR
              1. Maintain weight loss
                1. Decrease risk of diabetes
                  1. Increase self esteem
                    1. Decrease risk of osteoporosis
                      1. Decrease blood pressure
                      2. Recommendations
                        1. Reduce risk of chronic disease
                          1. 30 mins of moderate exercise daily
                          2. Maintain body weight and prevent weight gain
                            1. 60 mins daily
                            2. Sustain weight loss
                              1. 60-90 mins daily
                              2. Children
                                1. 60 mins daily
                                2. 60-80% of maximum heart rate: 220 - age
                                3. Aerobic VS Anaerobic
                                  1. Anaerobic
                                    1. Not requiring oxygen
                                      1. Sudden all out exertion of muscles
                                        1. Weight lifting
                                          1. 100m dash
                                          2. < 90 sec
                                            1. Develops strength and bulk
                                              1. Doesn't work cardiovascular system
                                              2. Aerobic
                                                1. Requiring oxygen
                                                  1. Strengthens cardiovascular system
                                                    1. Walking, jogging, swimming
                                              3. Energy sources
                                                1. Fuel for muscle work
                                                  1. Stored ATP
                                                    1. Chemical energy
                                                      1. Used by cells for muscle contraction
                                                      2. Only small amount is stored in resting cells
                                                        1. 2-4 secs worth of work
                                                        2. Other sources of energy are needed
                                                        3. Characteristics
                                                          1. Used in combination
                                                            1. Depends on intensity, length, anaerobic vs aerobic
                                                            2. Phosphocreatine
                                                              1. High-energy compound
                                                                1. Formed and stored in muscle cells
                                                                2. Activated instantly
                                                                  1. Replenished ATP
                                                                  2. Sustains ATP (work) for a few mins
                                                                  3. Glucose
                                                                    1. Sources
                                                                      1. Glycogen
                                                                        1. Temporary storage of glucose in liver and muscle
                                                                          1. Muscle glycogen
                                                                            1. Liver glycogen released into bloodstream
                                                                              1. Can sustain work for up to 2 hours during low to moderate intensity
                                                                                1. Bonking
                                                                                  1. Depleted glycogen
                                                                                    1. Work at ~50% of maximal capacity
                                                                                    2. Strategies to prevent depletion
                                                                                      1. Eat a high carbohydrate diet regularly
                                                                                        1. Take glucose during activity
                                                                                          1. Eat high carb foods after exercise
                                                                                            1. Train muscles
                                                                                          2. Blood glucose
                                                                                          3. Limited storage: 2hours
                                                                                            1. Anaerobic (w/o O2)
                                                                                              1. Small amount of energy
                                                                                                1. Lactic acid form = stiff muscle
                                                                                                2. Aerobic (w O2)
                                                                                                  1. Large amount of energy
                                                                                                    1. Little lactic acid formed
                                                                                                  2. Fat
                                                                                                    1. Sources
                                                                                                      1. Stored in adipose tissue
                                                                                                        1. Stored in muscles
                                                                                                        2. Unlimited fuel source
                                                                                                          1. Can only be burnt aerobically
                                                                                                            1. Oxygen required to burn fat
                                                                                                              1. Anaerobic activities do not burn fat
                                                                                                                1. Duration and intensity
                                                                                                                  1. Activities that burn mostly fat
                                                                                                                    1. Low to moderate intensity
                                                                                                                      1. Long duration > 20 min
                                                                                                                      2. Activities that burn mostly glucose
                                                                                                                        1. High intensity
                                                                                                                          1. Short duration
                                                                                                                      3. Protein (10%)
                                                                                                                        1. Endurance athletes burn a little more protein for fuel
                                                                                                                          1. Build and repair muscles
                                                                                                                            1. Requirements: Adult = 0.8g/kg/day
                                                                                                                          2. Effects of training
                                                                                                                            1. Muscles use less protein for energy
                                                                                                                              1. Muscles develop more fat burning enzymes
                                                                                                                                1. Muscles store more glycogen
                                                                                                                                2. Vitamins and nutrients
                                                                                                                                  1. Protein supplements
                                                                                                                                    1. Exercise triggers the building of muscle tissue
                                                                                                                                      1. Typical US diet supplies 1.2-1.5g/kg/day
                                                                                                                                        1. Most do not need supplements
                                                                                                                                          1. Safety
                                                                                                                                            1. Stomach cramping
                                                                                                                                              1. Diarrhea
                                                                                                                                                1. Weight gain
                                                                                                                                                  1. Dehydration
                                                                                                                                                    1. Kidney damage
                                                                                                                                                    2. Increase cost
                                                                                                                                                      1. Excess of one amino acid can block the absorption of other amino acids
                                                                                                                                                      2. Iron needs
                                                                                                                                                        1. Iron deficiency affects performance
                                                                                                                                                          1. Sports anemia
                                                                                                                                                            1. Increase in plasma volume but not RBCs
                                                                                                                                                            2. Women at risk because of menstruation
                                                                                                                                                              1. Focus on iron-rich food
                                                                                                                                                              2. Calcium needs
                                                                                                                                                                1. Restriction of dairy products by women
                                                                                                                                                                  1. Calcium deficiency increases risk of stress fractures
                                                                                                                                                                2. Fluids
                                                                                                                                                                  1. Average adult
                                                                                                                                                                    1. women: 9cups per day
                                                                                                                                                                      1. men 13cups per day
                                                                                                                                                                      2. Maintenance of body's cooling system
                                                                                                                                                                        1. Avoid losing more than 2% of body weight during exercise
                                                                                                                                                                        2. Heat exhaustion
                                                                                                                                                                          1. Heat stress causes depletion of blood volume due to fluid loss
                                                                                                                                                                            1. Body heat is dissipated through evaporation of sweat
                                                                                                                                                                              1. Fluid loss: 3~8C per hour
                                                                                                                                                                                1. Dehydration decreases endurance, strength, performance
                                                                                                                                                                                  1. Signs
                                                                                                                                                                                    1. Profuse sweating, headache, dizziness, nausea, weakness, visual disturbances
                                                                                                                                                                                  2. Heat stroke
                                                                                                                                                                                    1. High blood flow to working muscls
                                                                                                                                                                                      1. Overloads body's cooling system
                                                                                                                                                                                        1. Sweating ceases
                                                                                                                                                                                          1. Internal body temperature reaches 104F
                                                                                                                                                                                            1. Fatality rate high
                                                                                                                                                                                            2. Symptoms
                                                                                                                                                                                              1. Nausea, confusion, irritability, poor coordination, seizures, coma
                                                                                                                                                                                              2. Replace fluids
                                                                                                                                                                                                1. Monitor weight change
                                                                                                                                                                                                  1. Avoid exercising in hot humid conditions
                                                                                                                                                                                                  2. Hydration
                                                                                                                                                                                                    1. Thirst: not reliable indicator of fluid needs
                                                                                                                                                                                                      1. General guidelines
                                                                                                                                                                                                        1. Drink 3C of fluids per each pound of weight loss during actviity
                                                                                                                                                                                                          1. Check urine color
                                                                                                                                                                                                            1. Drink fluid freely 24 hours before event
                                                                                                                                                                                                              1. Drink 1.5-2.5C 2-3hours before event
                                                                                                                                                                                                                1. Consume 0.5 to 1.5C every 15mins before events lasting longer than 30min
                                                                                                                                                                                                              2. Sports drink for endurance exercise
                                                                                                                                                                                                                1. Recommended for activity > 60 min
                                                                                                                                                                                                                  1. <60min: nutrients are easily replaced by diet
                                                                                                                                                                                                                    1. Sport drinks
                                                                                                                                                                                                                      1. Supply electrolytes
                                                                                                                                                                                                                        1. Lost in sweat during exercise
                                                                                                                                                                                                                          1. Most replaced after exercise (meal)
                                                                                                                                                                                                                            1. Athletes exercising >6hrs/day need to replace sodium
                                                                                                                                                                                                                            2. Fluid: prevents dehydration
                                                                                                                                                                                                                              1. Carbohydrates: prevents glycogen depletion
                                                                                                                                                                                                                                1. Some contain other vitamins (B/C)
                                                                                                                                                                                                                              2. Fluids to avoid
                                                                                                                                                                                                                                1. Products containing fructose: can cause diarrhea
                                                                                                                                                                                                                                  1. Caffeine and alcohol: can dehydrate, increase urine production
                                                                                                                                                                                                                                    1. Carbonated beverages: hard to drink large quantities
                                                                                                                                                                                                                                    2. Gels and bars
                                                                                                                                                                                                                                      1. Provide additional fuel
                                                                                                                                                                                                                                        1. Should be taken with fluids
                                                                                                                                                                                                                                          1. Expensive source of nutrients
                                                                                                                                                                                                                                          2. Hyperhydration
                                                                                                                                                                                                                                            1. Excessive intake of water
                                                                                                                                                                                                                                              1. Intake without sodium and chloride
                                                                                                                                                                                                                                                1. During prolonged low-intensity activites
                                                                                                                                                                                                                                                  1. Results in low blood sodium and low blood chloride
                                                                                                                                                                                                                                                    1. Prevention: consume something with sodium (sports drink)
                                                                                                                                                                                                                                                    2. Pre-endurance event meal
                                                                                                                                                                                                                                                      1. Light meal 2-4hours prior to event
                                                                                                                                                                                                                                                        1. Consisting primarily of carbohydrate
                                                                                                                                                                                                                                                          1. Low far (<25% of energy intake)
                                                                                                                                                                                                                                                            1. Little fiber (prevent bloating, gas)
                                                                                                                                                                                                                                                              1. Moderate protein
                                                                                                                                                                                                                                                                1. Avoid fatty, fried foods
                                                                                                                                                                                                                                                                  1. Blended or liquid meal recommended for meals eaten 1-2 hours prior
                                                                                                                                                                                                                                                                  2. Recovery meal
                                                                                                                                                                                                                                                                    1. Carbohydrate-rich meal within 2 hours after endurance event
                                                                                                                                                                                                                                                                      1. Glycogen synthesis is the greatest
                                                                                                                                                                                                                                                                        1. 1-2gm CHO/kg body weight
                                                                                                                                                                                                                                                                        2. Repeat meal over the next 2 hours
                                                                                                                                                                                                                                                                          1. Fluid and electrolyte replacement
                                                                                                                                                                                                                                                                          2. Creatine
                                                                                                                                                                                                                                                                            1. Supplements
                                                                                                                                                                                                                                                                              1. Increase muscle stores
                                                                                                                                                                                                                                                                                1. May increase strength and power
                                                                                                                                                                                                                                                                                  1. Able to increase repetitions which build muscle
                                                                                                                                                                                                                                                                                  2. Benefits
                                                                                                                                                                                                                                                                                    1. Short duration, high intensity activites
                                                                                                                                                                                                                                                                                      1. Provides ATP for muscles
                                                                                                                                                                                                                                                                                      2. Creatine phosphate denotes phosphate to ADP to make ATP
                                                                                                                                                                                                                                                                                        1. Found in food
                                                                                                                                                                                                                                                                                          1. Consume 1-2g per day (meat and fish)
                                                                                                                                                                                                                                                                                          2. Reported side effect
                                                                                                                                                                                                                                                                                            1. Muscle cramping
                                                                                                                                                                                                                                                                                              1. Dehydration
                                                                                                                                                                                                                                                                                                1. Nausea
                                                                                                                                                                                                                                                                                                2. QUestions
                                                                                                                                                                                                                                                                                                  1. Safety of long term use
                                                                                                                                                                                                                                                                                                    1. Safety at high dosges
                                                                                                                                                                                                                                                                                                      1. Age limitations
                                                                                                                                                                                                                                                                                                        1. Gender differences
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