Caloric Intake, Dietary Reference, Portions, Supplements Flashcards
Dietary reference intakes (DRI)
Guidelines for adequate intake of a nutrient
Caffeine
Consuming 3-6mg/kg 1 hr before exercise has been shown to increase performance
Effects will occur on an individual basis
Tolerable upper intake (UL)
Highest daily intake level likely to pose no risk to health
Adequate intake (AI)
Recommended daily nutrient intake level adequate for healthy adults
Ergogenic aid
Something that enhances athletic performance
Prohormones and anabolic steroids
Prohibited by the world anti-doping agency
Calorie (lower case c)
Amount of heat energy required to raise 1 gram of water by 1 degree Celsius
Energy expanded during physical activity
Around 20% of total energy expenditure
Creatine
Made in the body; creatine phosphate (ATP-PC system)
Can increase muscle mass, strength, and anaerobic performance during exercise
Recommended dietary allowance (RDA)
Average daily nutrient intake level to meet the requirement of healthy individuals
Thermic effect of food (TEF)
Additional energy use for digestion; 6-10% of total energy expenditure
Resting metabolic rate (RMR)
Amount of energy expanded at rest