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CHEM 214 > 1b - Intro to Sports Nutrition > Flashcards

1b - Intro to Sports Nutrition Flashcards

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1
Q

Training, nutrition, and the athlete

A
  • 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
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2
Q

long term sports nutrition goals

A
  1. Adequate energy intake to meet demands of training/performance
  2. Adequate replenishment of muscle and liver glycogen w dietary CHO
  3. Adequate protein intake to build/maintain muscle
  4. Adequate overall diet to maintain good health
  5. Adequate hydration
  6. Appropriate weight and body comp
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3
Q

Short term sports nutrition goals

A
  1. Consumption of food and beverage to delay fatigue during training/competition
  2. Minimize dehydration and hypohydration
  3. Use of performance enhancing strategies
  4. Intake of nutrients that support recovery
  5. Appropriate timing of nutrients
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4
Q

training principles inform nutritional planning

A

Principle of…
- progressive overload
- individuality
- specificity
- hard/easy
- periodization

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5
Q

principle of progressive overload

A

Must increase training stimulus over time to see adaptations

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6
Q

Principle of individuality

A

Training results will vary from person to person
- modify to specific needs of the athlete

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7
Q

Principle of specificity

A

A rule that states that specific types of exercise improve specific parts of fitness or specific muscles.
- adaptations depend on stimulus type

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8
Q

Principle of hard/easy

A

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

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9
Q

Principle of periodization

A

Scheduled training programs to match stimulus specificity
- schedule different fitness focuses for parts of training plan

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10
Q

training periodization

A

Macrocycle, mesocycle, microcycle

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11
Q

Macrocycle

A

Overall training period
- typical time scale of on year or more (ex: Olympics)
- training onset to event

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12
Q

Mesocycle

A

Subcycle (of macrocycle) with specific training purpose
- typical time scale of few months/seasons
- training principle: specificity

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13
Q

Microcycle

A

Repeated time intervals of mesocycle
- typical time scale of one week
- main training principle: hard/easy

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14
Q

Matching nutritional plan to training plan

A
  • 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
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15
Q

Basic nutrition standards and guidelines

A
  • Government dietary guidelines provide foundation for diet planning
  • Specific nutrient recommendations covered by DRI (RDA, AI, EAR, UL)
  • shared by USA and Canada
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16
Q

Establishing basic nutrition guidelines

A
  • 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
17
Q

Dietary reference intakes (DRI)

A

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

18
Q

DRIs are sub-population specific

A
  • 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
19
Q

How are EARs and RDAs established?

A

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

20
Q

Estimated average requirement (EAR)

A

Provides the average daily intake required for 50% of healthy individuals in a gender or life-stage group
- generates the RDA

21
Q

Recommended dietary allowance (RDA)

A

Provides the average daily intake for 98% of a group
- RDA = EAR + 2SD

22
Q

Adequate Intake (AI)

A

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

23
Q

Tolerable Upper Intake Level (UL)

A

The maximum daily amount of a nutrient that appears safe for most healthy people
- how much can be tolerated with out seeing adverse effects

24
Q

Canada’s Food Guide

A
  • 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
25
Q

General goals of dietary guidelines

A
  • 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
26
Q

Current recommendations of healthy eating pattern

A
  • 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
27
Q

Current recommendations for specific limits

A
  • 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

CHEM 214 (2 decks)

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