Supplements
What is the definition of a supplement? How do they differ from sport foods?
“A food, food component, nutrient, or non-food compound that is purposefully ingested in addition to the habitually consumed diet with the aim of achieving a specific health and/or performance benefit”
-Maughan et al. 2018
Sports foods are items like sports drinks, gels, etc. that provide carbohydrate and have a nutrition facts label which indicates that the listed ingredients are GRAS and don't make health/structure/function claims, different level of regulation.
Is body mass the same thing as body weight?
Mass describes the amount of matter that makes an object, weight expresses forces exerted by the object due to gravity.
What are the three components of the female athlete triad?
1. Menstrual function
2. Low energy availability
3. Bone density
What are high quality plant based protein sources?
1. Soy (tofu, tempeh, soymilk, isolate)
2. Pea (isolate)
Contain all essential amino acids
Creatine supplementation would be most helpful for which type of athlete? What is daily dosage recommended for maintenance in the muscle?
Athletes that rely on the Creatine Phosphate energy system (0-10sec), high intensity / power / explosive / strength and muscle mass gains
Dosage = 5g daily
Is body mass index (BMI) appropriate to use with trained athletes? Why or why not?
Relationship of weight to height (BMI = wt (kg) / ht^2 (m))
Does not take fat free mass into consideration
Risk assessment tool for the general population
What characterizes anorexia nervosa?
Caloric restriction, fear of weight gain, and severely distorted body image.
What are the types of plant-based diets and what are their differences?
Vegetarian - may still consume dairy and eggs
Vegan - no animal based products
Consuming nitrites concentrated beet juice results in an increase in nitrates to improve blood flow to muscles, improved mitochondrial efficiency, & reduced ATP cost of exercise. Where does the conversion of nitrite to nitrate begin?
Nitrites in beet supplements are converted to nitrates via bacteria living in your mouth. Therefore, athletes regularly using antibacterial mouth wash may be limiting this process.
How does bioelectrical impedance analysis (BIA) estimate body composition?
Different body tissues can be distinguished based upon their relative ability to conduct electrical currents, muscle contains more water therefore electricity moves faster than through fat which impedes the current.
What is bulimia nervosa?
Recurring binge eating and inappropriate ways to prevent weight gain such as self-induced vomiting and laxatives.
Plant - based athletes eat large amounts of _______ which can increase risk of GI distress during exercise.
Fiber
Name the two supplements that act as buffers and tell me which one works intracellularly (inside the cell) and which one works extracellularly (outside the cell, in the blood).
Beta - Alanine = intracellular buffer
Sodium bicarbonate = extracellular buffer
What is the definition of amenorrhea?
absence or suppression of menstruation
What 3 nutrients are of concerns for vegan athletes?
Vitamin B12, iron, calcium
When choosing a protein supplement:
-does 3rd party testing matter?
-what does it mean when the label lists "blends"?
-if each scoop is 10g, how many scoops would a 180 lb. athlete need for an appropriate serving?
BONUS: which amino acid is most important?
-yes, look for "NSF" "Informed Choice" labels. This indicates label accuracy and that the product doesn't contain banned substances.
-"blends" it is more difficult to ascertain how much of any type of protein there is. Ex. 30g of a blend, but how much of each protein that makes up each blend?
-180 lb. / 2.2 = 81.2kg x 0.3-0.5g/kg/meal = 25-40g protein needed = 2.5-4 scoops powder
BONUS: leucine
Calculate the FFM of a 175 lb male athlete that is 15% body fat.
175 lb. / 2.2 = 79.5kg x .15 = 11.9 kg fat
79.5 kg - 11.9 kg fat = 67.5 kg fat free mass (FFM)
Calculate the energy availability (EA) of 130 lb. runner, 13% body fat, intaking 2400 calories and burning 1000 calories while running per day. Does this qualify as low energy availability?
EA= (Energy intake – Ex. Expenditure) / FFM
130 lb. / 2.2 = 59 kg x .13 = 7.7kg body fat
59-7.7kg = 51.3 kg FFM
EA = (2400-1000) / 51.3 = 1400 / 51.3 = 27.2 cal/kg FFM
LEA >30 KCAL/KG FFM
Create a vegan performance plate dinner for an athlete. (Carb, protein, color).
Ex. tofu scramble with bell peppers and toast
Ex. beans, tortillas, veggies
Ex. soymilk smoothie with frozen fruit