1. Sports Nutrition: Eating for Peak Performance
BIOL 103, Chapter 11

2. Nutrition and Physical Performance
“Exercise is medicine”
Physical fitness is made up for 5 components:
Cardiorespiratory fitness: ability of body’s circulatory and respiratory systems to fuel during sustained physical activity.
Muscular strength: ability of muscle to exert force during an activity
Muscular endurance: ability of muscle to continue to perform without fatigue
Body composition: relative amount of fat to lean body mass.
Flexibility: the range of motion around a joint

3. Figure 11.1 Develop an Active Lifestyle
To promote health, exercise 30 min/day
To achieve and maintain fitness, min of continuous activity or intermittent aerobic activity, 3-5 days/week

4. Energy Systems, Muscles, and Physical Performance
ATP-CP energy system:
Anaerobic: _____________________________
Quick source of ATP
Cellular ATP and _____________________________
Fuel for ___________________ of maximal effort

5. Energy Systems, Muscles, and Physical Performance
Lactic acid energy system
“Acceleration stage”
Anaerobic
Breakdown of _________  _____ and _________________________
Rise in __________ triggers muscle fatigue
How? A rise in acidity  impair breakdown of glucose and inhibits _______ binding  _______________ ______________________________
“Acceleration stage”

6. Energy Systems, Muscles, and Physical Performance
Oxygen energy system
“Endurance stage”
Breakdown of ____________ and _______ for energy in the cell’s mitochondria
Requires oxygen (Aerobic)
Produces ATP more ____________ because the required oxygen has to travel from lungs all the way to the cell’s mitochondria.

7. Problem Set 11, Q1
Name the three types of energy system mentioned in class. Classify them into aerobic and anaerobic. How does each of the system acquire energy?

8. Energy Systems, Muscles, and Physical Performance
Teamwork in energy production
Anaerobic systems
Aerobic systems
Glycogen depletion
Steady drop of glycogen for first _____________
Entirely depleted at around _____________

9. Energy Systems, Muscles, Physical Performance
Endurance training
Training increases number of _____________  improves _____________ enhances aerobic capacity
Decreases reliance on anaerobic systems
Extends availability of ____________________

10. Muscles and Muscle Fibers (Problem Set 11, Q2)
We have two types of skeletal muscles:
Slow-twitch fibers – muscles that develop tension more slowly; have high oxidative capacities
__________________________ (aerobic endurance)
Ex: __________________________
Fast-twitch fibers – muscles that can develop high tension rapidly.
___________________________________
Ex: ________________________________
Relative proportion determined by ____________

11. Figure 11.10 Mix of your Muscle Fibers
If you are best at events requiring explosive movements, you may have greater percentage of fast-twitch muscle fibers.
If endurance events are your specialty, you may have more slow-twitch fibers.

12. Optimal Nutrition for Athletic Performance
Consume _________________________ (first priority for athletes)
6-10g/kg per day of carbs
g/kg per day of protein
20-35% of total calories from fat
Maintain appropriate body weight and body composition
Promote ___________________ from training
Maintain hydration status

13. Carbohydrate and Exercise
High-carbohydrate diets:
Increase ______________
Extend _______________
Carbohydrate loading
__________ of calories as carbohydrate
__________ exercise intensity prior to competition
Not very beneficial if the aerobic activity lasts less than _______ minutes.

14. Problem Set 11, Q3a
Explain what is carbohydrate loading and why it is beneficial to your running.

15. Carbohydrate intake and Exercise
Before exercise
Eating carbs 2-4 hours _________ morning exercise helps replenish glycogen stores and improve endurance
Recommend ________ portions and ___________ foods/beverages
During exercise
___________ (______% carbohydrate + ___________) for events that last at least 1 hour.
After exercise
Replenish glycogen stores: grams carbohydrate per body kg both 30 minutes and 2 hours after exercise

16. Dietary Fat and Exercise
Major fuel source for ________________ activities
Key point: Endurance training increases the capacity of your oxygen energy system, enhancing your body’s ability to use fat as fuel.
High-fat diet __________ needed
Recommendations:
Moderate fat intake: 20-35% of calories
Limits saturated fat to less than 10% of energy
Avoid trans fat as much as possible

17. Protein and Exercise
Muscles and strength are built with exercise (not extra protein) and carbohydrates provide the fuel needed for muscle-building exercise.
Protein recommendations
Adults: 0.8 grams per kg body weight
Endurance athletes: g/kg
Resistance-trained athletes: g/kg
Protein sources
Foods: lean meats, fish, low-fat dairy, and egg whites

18. Proteins and Exercise Protein intake after exercise:
Protein combined with carbohydrate consumption after exercising helps replenish _________ more efficiently.
Dangers of high-protein intake
Diuresis (loss of body water): high protein  high urine production  dehydration + mineral losses
High protein diets are neither recommended nor necessary.

19. Problem Set 11, Q3b
Should you still consume dietary fat and protein for your activity? Why or why not?

20. Vitamins, Minerals, and Athletic Performance
B vitamins
Needed for ____________ metabolism
Calcium
Needed for normal _________ function and bones
Iron
Needed for ___________ delivery and ______________ production
Athletes have _________ losses from trauma to the capillaries in the feet.

21. Fluid Needs During Exercise
Exercise and fluid loss increase risk for dehydration
Increased losses from _____________ ( L/hour)
Increased with heat, humidity
Hydration
Adequate fluids ________________________exercise
Should drink fluid at rates that match sweat rates
Should you drink water vs. sports drinks?
Depends on duration and intensity of activities
Depends on environmental factors
If >60 min, high humidity, or very intense events, recommend ______________________________________

22. Characteristics of Nutrition Supplements and Ergogenic Aids
Ergogenic aids: substances that can ________ athletic performance
Provide calories
Provide vitamins and minerals
Contribute to performance and enhance recovery
Are believed to simulate and maintain muscle growth

23. Nutrition Supplements and Ergogenic Aids
Table Types of Ergogenic Aids
Nutritional, Physiological, Psychological, Biomechanical, Pharmacological
Regulation and concerns about dietary and herbal supplements
__________ FDA safety and effectiveness regulations
Possibility of product contamination

24. Nutrition Supplements and Ergogenic Aids
Weight-gain powders
Add an extra calories/day
________% weight gain by high calorie diet is muscle, rest is fat
No proof that increasing protein intake above recommended levels improves _______________
Too much protein  ___________________ fat

25. Nutrition Supplements and Ergogenic Aids and popular theories
Creatine – _______________________________
Antioxidants – protect muscles/cells from exercise damage
Caffeine – nerve/muscle signal facilitator, might increase ability to break down fat for energy
Sodium bicarbonate (baking soda) – to neutralize _______________
Chromium – ________________________
Iron – for anemia
Green tea extract – weight loss?