Sport Nutrition Study Guide. Page 1
Advanced Sports Nutrition
Study Guide Test 2
Carbohydrates
1. Know the range of caloric expenditure per minute that the human is capable of.
2. Know the factors that influence the substrate utilization during exercise.
3. Be able to define the following: carbohydrate, simple carbohydrate, complex carbohydrate, monosaccharide, disaccharide, polysaccharide, glucose polymer, starch, and fiber**
4. Know the three monosaccharides and which monosaccharides are components of sucrose, lactose, and maltose.
5. Know the end-products of carbohydrate metabolism and what eventually happens to these end products when they reach the blood.
6. Know the normal concentration of glycogen in wet muscle and in the liver. Given a quantity of muscle and the glycogen concentration, be able to compute a reasonable estimate of energy availability.
7. Know the typical rate of glucose output by the liver at rest and during exercise.
8. Be able to identify substrates used in gluconeogenesis and the approximate contribution of gluconeogenesis to liver glucose output.
9. Understand the “glycemic index,” the kinds of carbohydrates that have a high and low glycemic index and the impact the glycemic index may have on sports nutrition.
10. Know the normal range of values for fasting blood glucose, hypoglycemia and hyperglycemia.
11. Know typical symptoms of hypoglycemia.
12. Understand the concept of “reactive hypoglycemia.”
13. Understand the relationship between carbohydrate use and intensity of exercise, level of training, and diet.
14. Know the recommendations for carbohydrate consumption (quantity, type, and timing) before (3-4 hours before, 30-60 minutes before), during, and after exercise.
15. Understand the concept of the “crossover point” and understand what factors influence the crossoverpoint.
16. Understand the factor that limits glucose entry into the cell and know the three effects that exercise has on muscle glucose transport.
17. Be able to identifyhow much of the total energy requirement during exercise is provided by blood glucose, muscle glycogen, plasma fatty acids and intramuscular fatty acids.
18. Know the three mechanisms that account for the increase in plasma glucose transport into the muscle during exercise.
19. Be able to describe the two phases of post-exercise glycogen repletionincluding the mechanisms responsible for both.
20. Understand the proposed mechanisms for improved performance following CHO ingestion during exercise when exercise last for > 1 hr versus for < 1 hr.
21. Know the maximal rate of CHO oxidation by the muscle.
22. Know the optimal quantity of a single type of CHO ingested during exercise and of combinations of CHO. Know which types of CHO can be oxidized at higher rates.
23. Know the potential detrimental effects of consuming too much CHO during exercise.
Fats
1. Be able to identify the major functions of fat in the body.
2. Be able to define the following: lipids, triglycerides, fatty acids, monounsaturated fat, polyunsaturated fat, saturated fat, hydrogenated fat, trans fatty acids, omega-3 fatty acid, omega-6 fatty acid, glycerol
3. Know common food sources for the following: the two essential fatty acids (linoleic and linolenic), monounsaturated fatty acids, polyunsaturated fatty acids, saturated fat, hydrogenated fat, and trans fat.
4. Understand the fundamentals of fat metabolism. (How does fat get from the mouth to the cell?) Which energy systems use fat as an energy substrate and what is the quantity of ATP re-synthesis from fat compared to CHO?
5. Be able to compute the quantity of Calories stored as fat based on %fat and body weight values.
6. Be able to identify reasons fat is a better energy reserve than is carbohydrate.
7. Know the two major sources of fatty acids for use by muscle (adipose tissue triglyceride and intramuscular triglyceride) and their pattern of use during exercise.
8. Be able to identify reasons for the reduced use of fats at higher exercise intensities.
9. Know the effect of exercise duration & training on fat utilization.
10. Know the effect of short-term and long-term consumption of high fat diets on use of fats and CHO during exercise.
11. Know the recommendations for and against fat loading before exercise and fat consumption during exercise.