History of Sports Nutrition
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Questions and Answers

What was the primary component of the Roman gladiators' diet?

  • High in fats from oils
  • High in carbohydrates from breads and legumes (correct)
  • High in protein from meat
  • Rich in vitamins from fruits

Which scientist first conducted a scientific experiment in nutrition that led to the prevention of scurvy?

  • Dr. Casmir Funk
  • Dr. James Lind (correct)
  • Antoine Lavoisier
  • Justus Von Liebig

What did Justus Von Liebig propose in 1842 regarding muscular contractions?

  • Fat is the most efficient energy source
  • Proteins are the primary fuel for muscular contractions (correct)
  • Carbohydrates are the only fuel source
  • Vitamins are the primary energy source

What understanding about carbohydrates emerged in the early 21st century regarding high-intensity exercise?

<p>Carbohydrates are essential for high-intensity exercise (D)</p> Signup and view all the answers

Which factor is described as influencing food choices based on personal habits and traditions?

<p>Routine (D)</p> Signup and view all the answers

What critical role do vitamins and minerals play in the body as discovered in the mid to late 20th century?

<p>They are critical components of enzymes and hormones (A)</p> Signup and view all the answers

Which physiological influences relate to hunger and appetite?

<p>Hormones ghrelin and leptin (D)</p> Signup and view all the answers

What has been a significant impact of the increased availability of processed foods?

<p>A rise in obesity and chronic disease (B)</p> Signup and view all the answers

What is the primary energy source for the brain?

<p>Glucose (C)</p> Signup and view all the answers

Which statement about carbohydrate digestion is true?

<p>Amylase in the mouth breaks starch into maltose. (D)</p> Signup and view all the answers

Which of the following is true regarding insulin?

<p>Insulin encourages glucose uptake into cells. (A)</p> Signup and view all the answers

What are complex carbohydrates primarily formed from?

<p>Monosaccharide units (B)</p> Signup and view all the answers

In which state does the body primarily rely on fat for energy?

<p>Ketosis (C)</p> Signup and view all the answers

What is the role of dietary fiber in carbohydrate absorption?

<p>It slows absorption and regulates food passage. (B)</p> Signup and view all the answers

What does a low glycemic index indicate?

<p>Slower digestion and absorption of carbohydrates. (B)</p> Signup and view all the answers

What are triglycerides primarily formed from?

<p>Excess carbohydrates (C)</p> Signup and view all the answers

What is a common health risk associated with excessive sugar intake?

<p>Tooth decay (D)</p> Signup and view all the answers

Which type of carbohydrate is rarely found as a single sugar in nature?

<p>Galactose (B)</p> Signup and view all the answers

What role do ghrelin and leptin play in the body?

<p>They control hunger levels. (D)</p> Signup and view all the answers

Which of these nutrients is considered essential?

<p>Vitamin D (C)</p> Signup and view all the answers

What is the energy content of carbohydrates and proteins?

<p>17 kJ/g (A)</p> Signup and view all the answers

How does a low GI diet benefit health?

<p>Improves blood glucose levels over time. (C)</p> Signup and view all the answers

Which nutrient is known for its anti-inflammatory properties?

<p>Omega-3 fatty acids (A)</p> Signup and view all the answers

Which chronic disease can be influenced significantly by nutrition?

<p>Hypertension (B)</p> Signup and view all the answers

What is a potential treatment for diverticulitis?

<p>Chew food thoroughly (C)</p> Signup and view all the answers

What does the Mediterranean diet emphasize for heart health?

<p>Whole foods and limited processed foods (D)</p> Signup and view all the answers

Which guideline promotes safe food handling practices?

<p>Care, prepare, and store food safely. (A)</p> Signup and view all the answers

What is the primary function of vitamins in relation to macronutrients?

<p>They help extract energy from macronutrients. (C)</p> Signup and view all the answers

Which of the following is a characteristic of non-essential nutrients?

<p>Are synthesized by the body. (C)</p> Signup and view all the answers

Which food is most closely associated with cancer risks due to carcinogenic compounds?

<p>Grilled or charred meat (C)</p> Signup and view all the answers

What is the impact of poor nutrition on skin health?

<p>It can worsen skin conditions. (B)</p> Signup and view all the answers

What is the main benefit of consuming a diet high in fibre?

<p>Enhanced digestion. (C)</p> Signup and view all the answers

What is the primary role of the small intestine in digestion?

<p>Absorption of nutrients into the bloodstream (C)</p> Signup and view all the answers

Which organ secretes bile, and what is its primary function in digestion?

<p>Liver; breaking down fats (A)</p> Signup and view all the answers

Which statement about the function of the epiglottis is correct?

<p>It prevents food from entering the trachea (D)</p> Signup and view all the answers

How is energy from food converted into usable energy in the body?

<p>By breaking chemical bonds to produce ATP (A)</p> Signup and view all the answers

Which type of food provides the highest amount of energy per gram?

<p>Fats (C)</p> Signup and view all the answers

What is the role of the pancreas in digestion?

<p>Produces digestive enzymes and hormones (D)</p> Signup and view all the answers

Which process describes the conversion of food into energy within cells?

<p>Catabolic reactions (D)</p> Signup and view all the answers

What characterizes the basal metabolic rate (BMR)?

<p>Energy required for basic physiological functions at rest (B)</p> Signup and view all the answers

What role does dietary fiber play in digestion?

<p>Helps form feces and aids digestion (C)</p> Signup and view all the answers

What is the primary function of the large intestine?

<p>Stores undigested food and absorbs water (B)</p> Signup and view all the answers

What factor can significantly influence basal metabolic rate (BMR)?

<p>Body composition (C)</p> Signup and view all the answers

What is known about appendicitis?

<p>It occurs with a blockage in the appendix (C)</p> Signup and view all the answers

Which of the following is a function of amylase in saliva?

<p>Digesting starches (D)</p> Signup and view all the answers

Which type of metabolism requires energy to build larger molecules?

<p>Anabolic metabolism (B)</p> Signup and view all the answers

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Flashcards

Metabolism

The process of the body breaking down food and using it for energy.

VO2 Max

The amount of oxygen a person can use during intense exercise.

Fat Oxidation

The process of using fat as fuel during exercise.

Ghrelin

Hormone that regulates energy levels and appetite, increases when hungry.

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Leptin

Hormone that controls hunger and makes you feel full, decreases when hungry.

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Satiety

The ability of a food to make you feel full.

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Sports Nutrition

The science of how food affects athletic performance.

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Ergogenic Aid

A dietary supplement that can enhance athletic performance.

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Digestion

The process of breaking down food into nutrients that can be absorbed by the body.

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Carbohydrates

Biomolecules that are essential for energy and various body functions, including building macromolecules and sparing protein and fat for other uses.

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Glycogen

The stored form of carbohydrates in the body, primarily in muscle tissue and the liver.

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Monosaccharides

Simple sugars, such as glucose, fructose, and galactose, that provide quick energy.

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Disaccharides

Pairs of monosaccharides linked together through condensation reactions. Examples include maltose, sucrose, and lactose.

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Polysaccharides

Complex carbohydrates composed of many glucose units linked in chains. Examples include glycogen, starches, and dietary fiber.

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Gluconeogenesis

The formation of glucose from protein when glycogen stores are depleted.

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Insulin

A hormone that encourages glucose uptake into cells and lowers blood glucose levels.

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Glucagon

A hormone that brings glucose from storage and raises blood glucose levels.

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Ketosis

A state of ketosis occurs when carb supplies are low and the body uses fat as its primary source of energy.

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Stomach

A muscular organ that churns food and mixes it with gastric juices.

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Sphincter

A ring-shaped muscle that controls the flow of substances between different parts of the digestive tract.

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Duodenum

The first part of the small intestine where most nutrient absorption takes place.

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Villi

Tiny hair-like projections in the small intestine that increase surface area for nutrient absorption.

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Pancreas

An organ that produces digestive enzymes and hormones like insulin and glucagon.

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Gallbladder

A sac-like organ that stores and concentrates bile, which helps break down fats.

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Liver

A large, wedge-shaped organ responsible for detoxifying the body, producing bile, and regulating blood glucose levels.

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Large intestine

The last part of the digestive tract where water is absorbed and waste is eliminated.

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Energy

The ability to do work, obtained from food digestion and used to power cellular processes.

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ATP

The molecule that powers cellular processes by transferring phosphate groups to other molecules.

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Energy metabolism

The sum of all chemical reactions occurring in living cells, including the conversion of food into energy.

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Anabolism

The process of building larger compounds from smaller molecules, requiring energy.

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Basal metabolism

The energy required to maintain life at rest, including basic physiological processes.

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Vitamins

Organic, essential nutrients that help the body extract energy from macronutrients.

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Minerals

Inorganic substances found in bones, teeth, and bodily fluids. They play a vital role in various bodily functions.

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Essential nutrients

Nutrients that the body cannot synthesize or produce in sufficient amounts, and therefore must be obtained from the diet.

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Non-essential nutrients

Nutrients that the body can synthesize or does not require for survival.

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Energy-yielding nutrients

Nutrients that provide the body with energy. Measured in kilojoules (kJ) or calories.

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Macronutrients

Carbs, fats, and proteins. They are required in large quantities for good health and energy.

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Micronutrients

Vitamins and minerals. They don't directly provide energy, but they are essential for the absorption of macronutrients.

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Mediterranean diet

A diet rich in fruits, vegetables, whole grains, and healthy fats, associated with good heart health.

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Phytochemicals

Plant-based bioactive compounds that provide health benefits, including antioxidants and anti-inflammatory properties.

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Alpha-linolenic acid

A type of omega-3 fatty acid found in fatty fish, walnuts, chia seeds, and flaxseed, known for its heart-healthy benefits.

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Gluten

A protein found in wheat, rye, and barley, which can trigger inflammatory effects in some people.

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Gluten ataxia

An autoimmune disorder where antibodies released during gluten digestion attack the brain, leading to movement issues, loss of balance, and slurred speech.

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Inflammatory Bowel Disease (IBD)

An inflammatory bowel disease characterized by inflammation of the lower digestive tract, causing pain, diarrhea, weight loss, and fever.

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Diverticulosis/Diverticulitis

A chronic condition characterized by the formation of abnormal pouches in the bowel lining, which can become inflamed or infected.

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Study Notes

History of Sports Nutrition

  • Ancient Greece: Recognized the role of nutrition in performance.
  • Roman gladiators: High carbohydrate diet (breads, legumes) for energy.
  • 1747: Dr. James Lind's experiment, citrus prevents scurvy.
  • 1770: Antoine Lavoisier discovered metabolism, food + oxygen = heat + water.
  • 1801: Foods composed of carbon, nitrogen, hydrogen, and oxygen. Methods to determine elemental content developed.
  • 1842: Justus von Liebig: Protein primary fuel for muscle contraction.
  • 1912: Dr. Casmir Funk coined "vitamins" as crucial dietary components.
  • 1950s-1960s: Improved methods (isotopes, muscle biopsies) for studying muscle glycogen.
  • Late 20th Century: Discovered vitamins + minerals are crucial for enzymes and hormones.
  • 21st Century: Carbs essential for high-intensity exercise, fat oxidation lower/negligible during high-intensity exercise. Fat oxidation increases after endurance training.

Nutrition Overview

  • Food choice factors: Emotional comfort, environmental concerns, social factors (events, customs), nutritional value, personal preference, habitual patterns (culture, tradition, religion), food marketing, availability/convenience, cost, physical/health enhancement.
  • Physiological influences: Hunger/appetite affected by hormones (ghrelin, leptin), age, gender, genetics. Satiety level based on macronutrients.
  • Factors for health: Physical (injury/disease prevention, strength, endurance), social (healthy relationships), emotional (mental well-being), spiritual (purpose), intellectual (learning).
  • Nutrients: Carbohydrates, fats, proteins, vitamins, minerals, and water (essential for growth, sustenance, tissue repair). Organic (carbon-containing) and inorganic compounds.
  • Essential vs. non-essential nutrients: Essential cannot be produced by the body; non-essential can. Continuous intake for health.
  • Energy-yielding nutrients (macronutrients): Carbohydrates, fats, proteins (measured in kJ/calories/gram).
  • Non-energy-yielding nutrients (micronutrients): Vitamins and minerals.

Nutrition + Chronic Disease

  • Short-term benefits of good nutrition (days-weeks): Energy, digestion, focus, sleep, mood, skin, nails.
  • Long-term effects of poor nutrition: Chronic diseases (gout, haemorrhoids, cancer, hypertension).
  • Cancer and Nutrition: Increased risk in digestive tract organs (mouth, tongue, esophagus, stomach, colon). Prevention: Reduce carcinogenic compounds (HCAs) from high-heat cooking, repeated exposure to pathogens/food. Treatment: Poor appetite (cachexia), reduced protein intake, loss of taste/nausea/vomiting. Recovery: Muscle mass recovery.
  • Heart Health and Diet: Mediterranean diet associated with heart health (whole foods, limited processed).
  • Omega-3 fatty acids (fish, walnuts, chia seeds, flax). Fruits/vegetables (phytochemicals, antioxidants, fibre). Soy (isoflavones, antioxidants, anti-inflammatory, low blood lipids, vascular elasticity). Wholegrains (soluble fibre, lower serum/LDL cholesterol, low GI). Gluten (wheat, rye, barley, potential inflammatory effects).

Gut Disorders + Nutrition

  • IBD (Crohn's disease, ulcerative colitis): Inflammation of lower digestive tract, pain, diarrhea, weight loss, fever. Prevalence: ~1/7 people. Treatments: Eliminate trigger foods, omega-3 fatty acids (anti-inflammatory), reduce gastric stimulants (caffeine, creamy foods, chili, garlic). Whole foods best; plant toxins may exacerbate.
  • Diverticulosis: Abnormal pouches in bowel lining. Symptoms: Pain, bloating, bloody stool, poor bowel habits. Diverticulitis: Inflammation/infection of pouches. Treatments: Chew food, simple foods, identify + avoid trigger foods.

Gut Disorders + Eyesight

  • Macular degeneration linked to reduced blood flow to eyes. Treatment includes decreasing blood lipid levels and increasing antioxidants.

Australian Dietary Guidelines (ADG) & Australian Guide to Healthy Eating (AGHE)

  • ADG: Information about dietary patterns, serving sizes, risk reduction for diet-related conditions (high cholesterol, hypertension, obesity), chronic diseases (T2D, CVD, cancer). Based on scientific evidence; suggestions for discretionary foods. Designed for general health/not individual conditions
  • AGHE: Visual guide for food selection, proportions of 5 food groups (vegetables/legumes, fruits, grains, meat/fish/poultry/eggs/nuts/tofu/legumes, milk/yogurt/cheese). Increasing nutritional quality (whole grains, plant/animal protein, reduced fat dairy). Includes fats, oils, and discretionary foods.

Digestion, Absorption, & Transport

  • Monogastric digestion: Mouth (mechanical & chemical digestion), esophagus (peristalsis), stomach (mechanical & chemical churning to chyme), small intestine (absorption), pancreas (enzymes), gall bladder (bile), liver (toxins, blood glucose regulation, bile). Appendix (unknown role). Large intestine (water absorption, waste elimination). Factors influencing digestion: Caffeine, fat/fiber, hydration, stress, exercise, artificial sweeteners.

Food & Energy

  • Energy: Fuels work, obtained from food digestion, released as ATP, powers cellular processes. ATP transferring phosphates through phosphorylation.
  • Energy metabolism: Intake, expenditure, storage. Units (kJ/cal).
  • Macronutrient energy density: Fat (highest), protein + carbs lower.
  • Energy expenditure (EE): Basal metabolism (BMR), diet-induced thermogenesis (TEF), activity-induced thermogenesis
  • Energy storage: Glycogen (muscles, liver) then fat (adipose).

Macronutrients (Carbohydrates)

  • Carbohydrates: Biomolecules providing glucose/energy storage (glycogen). Types: sugars, starches, dietary fiber. Energy supply, spares protein/fat.
  • Carbohydrate digestion/absorption: Mouth (amylase), stomach (acid), small intestine (pancreatic amylase, maltase, sucrase, lactase). Fiber slows digestion.
  • Carbohydrate metabolism: Gluconeogenesis, protein-sparing, glucose homeostasis, hormones (insulin, glucagon, epinephrine). Ketosis.
  • Glycemic Index (GI): Rates how quickly carbs are digested and absorbed. Low ( <55), Medium (56-69), High (>70).
  • Glycemic load: Carb content. Glycemic response. BGL levels (hypoglycemia/hyperglycemia) associated with diabetes(T1D/T2D).

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Explore the evolution of sports nutrition from Ancient Greece to the 21st century. This quiz covers key historical milestones, such as the dietary habits of Roman gladiators and significant discoveries in nutrition science. Test your knowledge on how nutrition has shaped athletic performance over the ages.

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