1b - Intro to Sports Nutrition Flashcards
Training, nutrition, and the athlete
- Replenishment of energy, fluid, CHO, protein, micronutrients necessary for full recovery
- Inadequate replenishment = fatigue during next training
- Nutritional plan should parallel training plan
- Specific diet to match short and long term goals
long term sports nutrition goals
- Adequate energy intake to meet demands of training/performance
- Adequate replenishment of muscle and liver glycogen w dietary CHO
- Adequate protein intake to build/maintain muscle
- Adequate overall diet to maintain good health
- Adequate hydration
- Appropriate weight and body comp
Short term sports nutrition goals
- Consumption of food and beverage to delay fatigue during training/competition
- Minimize dehydration and hypohydration
- Use of performance enhancing strategies
- Intake of nutrients that support recovery
- Appropriate timing of nutrients
training principles inform nutritional planning
Principle of…
- progressive overload
- individuality
- specificity
- hard/easy
- periodization
principle of progressive overload
Must increase training stimulus over time to see adaptations
Principle of individuality
Training results will vary from person to person
- modify to specific needs of the athlete
Principle of specificity
A rule that states that specific types of exercise improve specific parts of fitness or specific muscles.
- adaptations depend on stimulus type
Principle of hard/easy
The theory that a training program must alternate high intensity workouts with low intensity workouts to help the body recover and achieve optimal training adaptation
- alternate training intensity for adequate recovery
Principle of periodization
Scheduled training programs to match stimulus specificity
- schedule different fitness focuses for parts of training plan
training periodization
Macrocycle, mesocycle, microcycle
Macrocycle
Overall training period
- typical time scale of on year or more (ex: Olympics)
- training onset to event
Mesocycle
Subcycle (of macrocycle) with specific training purpose
- typical time scale of few months/seasons
- training principle: specificity
Microcycle
Repeated time intervals of mesocycle
- typical time scale of one week
- main training principle: hard/easy
Matching nutritional plan to training plan
- To support optimal training, athlete nutrition plan should support requirements of training plan
- Modifications to diet are generally matches to meso- and microcycle
- Training plan will target cycle’s specific training and body comp goals
- Nutritional plan will cover energy, nutrients, fluid intake
Basic nutrition standards and guidelines
- Government dietary guidelines provide foundation for diet planning
- Specific nutrient recommendations covered by DRI (RDA, AI, EAR, UL)
- shared by USA and Canada
Establishing basic nutrition guidelines
- RDA
- only 8 nutrients/energy intakes covered
- Principally used to avoid deficiency diseases
- Recommendations periodically updated as nutritional science evolved
- Expanded RDAs to include macro and micronutrients
Dietary reference intakes (DRI)
Comprehensive set of nutrient reference values for assessing and planning diets
- designed to promote long term health maintenance of nutrient related chronic disease
- “umbrella term” composed of EAR, RDA, AI, UL
DRIs are sub-population specific
- DRI recommendations are tailored to nutritional needs of particular population groups
- Groups/specific recommendations based on: gender, age, pregnancy/lactation
- Each recommendation is derived from statistical analysis of particular pop’n
How are EARs and RDAs established?
The SD (average amount of scores in pop’n distribution differ from the mean)
1SD = 68% 2SD = 95% 3SD= 99.7%
- using 2SD covers enough of the population without advising too much
Estimated average requirement (EAR)
Provides the average daily intake required for 50% of healthy individuals in a gender or life-stage group
- generates the RDA
Recommended dietary allowance (RDA)
Provides the average daily intake for 98% of a group
- RDA = EAR + 2SD
Adequate Intake (AI)
The average daily amount of a nutrient that appears sufficient to maintain a specified criterion
- used when RDA cannot be determined
- imprecise, but low risk
Tolerable Upper Intake Level (UL)
The maximum daily amount of a nutrient that appears safe for most healthy people
- how much can be tolerated with out seeing adverse effects
Canada’s Food Guide
- Recommends food categories and servings based on gender and age
- Categories: veg/fruit, grain products, milk+alt., meat+alt.
- First nations, Inuit and Metis guides available too
- “eat well plate” is a meal planning tool
General goals of dietary guidelines
- Follow healthy eating pattern across life span
- Focus on variety, nutrient density and amount
- Limit calories, added sugars and saturated fats
- Shift to healthier food and beverage choices
- Support healthy eating patterns for all pop’n group
Current recommendations of healthy eating pattern
- Variety of veggies from all sub groups (dark green, red, orange, starchy, etc)
- Fruits (whole)
- Fat free or low fat dairy (milk, yogurt, cheese, fortified soy)
- Variety of protein foods (seafood, lean meat, poultry, nuts, seeds, legumes, soy)
- oils
Current recommendations for specific limits
- added sugars: consume <10% total kcal/day
- saturated fats: consume <10% total kcal/day
- sodium: consume <2.3g (2300mg)/day
- alcohol: prefer 0 but 2 drinks per day for men and 1 for women
