Podcast
Questions and Answers
What are some potential complications of hormonal imbalances caused by the administration of exogenous hormones?
What are some potential complications of hormonal imbalances caused by the administration of exogenous hormones?
infertility, changes in sexual characteristics, hormonal disorders
What risk can pharmacological ergogenics like anabolic steroids pose to cardiovascular health?
What risk can pharmacological ergogenics like anabolic steroids pose to cardiovascular health?
high blood pressure, heart attacks, strokes, adverse changes in cholesterol
What potential liver-related issue can arise from the use of certain ergogenic drugs?
What potential liver-related issue can arise from the use of certain ergogenic drugs?
liver damage or abnormalities in liver function
What psychological effects can be caused by the use of pharmacological ergogenics?
What psychological effects can be caused by the use of pharmacological ergogenics?
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What issue might arise from the use of ergogenic drugs that enhance performance and strength?
What issue might arise from the use of ergogenic drugs that enhance performance and strength?
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How can the use of certain ergogenics like anabolic steroids affect the body's hormone production?
How can the use of certain ergogenics like anabolic steroids affect the body's hormone production?
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What factors can influence the specific health risks associated with the use of pharmacological ergogenics?
What factors can influence the specific health risks associated with the use of pharmacological ergogenics?
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What does the glycemic index measure?
What does the glycemic index measure?
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Which of the following foods would have a high glycemic index (GI)?
Which of the following foods would have a high glycemic index (GI)?
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The glycemic load (GL) takes into account:
The glycemic load (GL) takes into account:
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Which of the following statements is true regarding low glycemic index (GI) foods?
Which of the following statements is true regarding low glycemic index (GI) foods?
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How is the glycemic load (GL) calculated?
How is the glycemic load (GL) calculated?
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Study Notes
Nutrition Support for Athletes
- Nutritional status significantly impacts athletes' overall performance and endurance.
- Athletes need to maintain optimal nutrition and metabolic balance for peak performance.
- Common nutritional deficiencies among athletes include:
- Vitamins A, B6, B12, C, D, E, K, and folic acid
- Iron, zinc, calcium, magnesium, and selenium
- Iron deficiency can lead to fatigue, decreased endurance, and impaired recovery due to reduced oxygen-carrying capacity in the blood.
- Calcium deficiency can increase the risk of stress fractures, muscle cramps, and impaired muscle function.
- Magnesium deficiency can lead to muscle cramps, weakness, and decreased athletic performance.
- Zinc deficiency can compromise immune function, increase the risk of infections, and impair muscle repair.
Causes of Nutritional Imbalance
- Consumption of refined foods and dietary supplements high in calories, sugar, and fat, but low in essential nutrients.
- Inadequate nutrient intake due to poor dietary habits and refined food processing.
Nutritional Supplement Recommendations
- Individual needs for nutritional supplements are unique and depend on factors like age, weight, gender, stress levels, and physical condition.
- Meeting higher intake levels of essential vitamins and minerals supports the nutritional demands of athletes.
- Omega-3 fatty acids are essential for organ function, and athletes should aim for a minimum of 3-4 grams of DHA/EPA per day.
- High protein intake and exercise preserve and enhance muscle; athletes should consume at least 1.2-1.5 grams of protein per kilogram of body weight per day.
- L-leucine, an amino acid, promotes protein synthesis, and athletes may benefit from high intake of L-leucine (8-12 grams/day) or a combination of branched-chain amino acids (12-18 grams/day).
Glycemic Index (GI) and Glycemic Load (GL)
- GI is a measure of the blood glucose-raising potential of a food's carbohydrate content compared to a reference food.
- Carbohydrate-containing foods can be classified as high- (≥70), moderate- (56-69), or low-GI (≤55) relative to pure glucose.
- GL rates carbohydrates according to the GI and the amount of carbohydrates in the food, ranking foods according to their effect on blood sugar levels.
Performance Enhancement Drugs and Sports Supplements
- Nutritional sports ergogenics aim to enhance energy production, improve body composition, and promote muscle growth and recovery.
- Examples of nutritional sports ergogenics include creatine, protein supplements, branched-chain amino acids (BCAAs), beta-alanine, and caffeine.
- The use of pharmacological sports ergogenics can carry potential health risks, including hormonal imbalances, cardiovascular issues, liver damage, dependence and addiction, increased risk of injuries, and hormone suppression.
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Description
Learn about nutrition support for athletes, including nutritional supplements, glycemic index, and performance enhancement drugs. Understand the potential health risks and nutritional recommendations for athletes.
