Nutrition and sport
13 important questions on Nutrition and sport
What is the difference between aerobic and anaerobic exercise?
Anaerobic exercise: Short term very intense
What are the different tipes of energy that you use for sport? (duration of 1 sec, 10 sec, 90 sec, 20 min, 1 hour?
10 sec: ATP and creatine phosphate
90 sec: ATP and anaerobic glycolysis (recharging battery)
15 min: Aerobic glycolysis
1 hour: aerobic fatty acid oxidation
How are carbs used as fuel in the body?
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How can you use fats as fuel for the body?
It is also present as triglycerides and these are cut by lipoprotein lipase into fatty acids and again transported to the place where it is needed.
The first process is manly used in sports
When do you use fatty acids en when do you use glycogen?
Low intensity fatty acis (takes a while to be activated)
What ar the advantages and disadvantages of fat and flucose
Glucose it has more power but there is only a limited amount present.
Do you use more fat or carbohydrates when you are sporting on high intensity?
How can training and diet influence if you use carbohydrates or fat as your energy source at high intensity?
What should you eat to improve your time to exhaustion and why?
What sport compounds are non-effective and not dangerous?
- vitamins
- chromium
- green tea
What sport compounds are non-effective and dangerous?
What sport compounds are effective and dangerous?
- steroids
- amphetamines
- EPO
How can you classify ergogenic aids?
- Metabolic fuels (carbohydrate, lactate, fat)
- Components that improve metabolism (L: creatine, caffeine, carnitine, vitamins; I: EPO)
- Stimulants (L:caffeine ; I:amphetamines, cocaine)
- Anabolic substances that enhance performance (L:protein, amino acids, chromium; I: steroids, growth hormone, insulin, clenbuterol)
- Substances that enhance recovery (fluids, electrolytes)
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