Nutrition and metabolism
4 important questions on Nutrition and metabolism
Whole body protein turnover and protein requirements
sports: 1.4-2.0 g/kg
athletes: 1.8g/kg
endurance 24h post ex : 2.6g/kg
bodybuilding : 2.2 g/kg
energy-restricted resistance trained athletes : 2.3-3.1 g/kg of FFM
What can be achieved in weightloss acute and longer term
- loss of water <2% of BW
- sweating
- use glycogen stores > 2.6g water/g glycogen
- loss of glycogen : couple of 100g's but will have an effect on performance
longer term:
- loss of fat : 0.5 to max 1kg/week
- loss of muscle : risk losing strength and performance
how:
moderate energy restriction is optimal
achieve by low fat diet (15-25% of energy); moderate to high in carbs; approx 2.0 gr protein/kgBW/d
Female athlete triad
0-19% in male athletes
starts with energy deficiency leads to menstrual disturbance and poor bone health
combination of disorded eating amenorrhea and osteoporosis
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Effects of exercise om microbiota
- increase free fatty acid release
- higher intestinal permeability
- systemeic inflamatory and immune responses go up
- oxidative stress goes up
- increase in heat production and dehydration
- increase microbial diversity
- increase levels of beneficial short-chain fatty acid butyrate
- increase abundance of beneficial microbial genera (butyrate producers)
- decrease abundance of potentially pathogenic microbes (bad ones)
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