ch 10 - diet planning Flashcards
sedentary energy expenditure females
30 kcal/g/d
sedentary energy expenditure males
31 g/kg/d
moderate intensity exercise 3-5 days/week or low intensity and short duration training daily energy expenditure females
35 kcal/kg/d
moderate intensity exercise 3-5 days/week or low intensity and short duration training daily energy expenditure males
38 kcal/kg/d
training several hours daily, 5 days/week energy expenditure females
37 kcal/kg/d
training several hours daily, 5 days/week energy expenditure males
41 kcal/kg/d
rigorous training on a near daily basis energy expenditure females
38-40 kcal/kg/d
rigorous training on a near daily basis energy expenditure males
45 kcal/kg/d
extremely rigorous training energy expenditure females
41 kcal/kg/d
extremely rigorous training energy expenditure males
51.5 kcal/kg/d
A dietary prescription for macronutrients considers which two macronutrients first?
carbohydrates and protein
step 1 in creating a dietary Rx: determine …
energy (kcal) goal
step 2 in creating a dietary Rx: calculate …
carbohydrate and protein needs based on energy goal and training needs.
step 3 in creating a dietary Rx: calculate …
fat needs
step 4 in creating a dietary Rx: factor in …
discretionary calories to meet energy goal
dietary rx considerations for weight loss
Include activities daily that increase energy expenditure
Benefits of slow weight loss
dietary rx consideration for weight gain: ____ k cal/d increase
500
dietary rx consideration for weight gain: increase…
- portion sizes
- frequency of eating
- Increase foods high in heart-healthy fats, such as nuts, nut butters, olives, and avocados.
dietary rx consideration for weight gain: reduce…
intake of beverages that do not provide energy (kcal) but may give a feeling of fullness
food groups
vegetables, fruits, grains, dairy, protein foods, and oils
vegetables include
legumes and beans as well as dark green, red, orange, starchy, and other vegetables.
half of grain servings should be
whole grains
protein foods include
seafood, meats, poultry, eggs, nuts, seeds, and soy products.
goals of food and fluid prior to exercise: provide
energy for exercise, particularly CHO
goals of food and fluid prior to exercise: delay
fatigue during prolonged exercise
goals of food and fluid prior to exercise: prevent
hypohydration and excessive dehydration
goals of food and fluid prior to exercise: minimize
GI distress
goals of food and fluid prior to exercise: satisfy
hunger
prior to exercise time period
4 hour period before exercise
CHO prior to exercise recommendation
1 to 4 g/kg
fluid prior to exercisen recommendatio
5-10 ml/kg 2-4 hrs prior is adequately hydrated
3-5 ml/kg 2 hours prior if hypohydrated
goals of food and fluid during exercise: provide
energy, particularly CHO
goals of food and fluid during exercise: delay
fatigue
goals of food and fluid during exercise: prevent
- hypohydration
- excessive changes in elctrolyte balance
- overconsumption of water
goals of food and fluid during exercise: replace
sodium
goals of food and fluid during exercise: minimize
GI distress
CHO intake during exercise
30-60 g/hr for sustained high intensity sports
- up to 90 g/hr
sodium intake during exercise
1 g/hr if a salty sweater
goal of food and fluid after exercise: provide
- CHO to resynthesize muscle glycogen
- proteins to build and repair muscle
goals of food and fluid after exercise: __-hydrate
re
goals of food and fluid after exercise: replace
lost electrolytes
CHO after exercise recommendation
1.5 g/kg in the first hour
some with a medium to high glycemic index
0.75-1.5 g/kg per hour over the next 3 hr
protein after exercise recommendation
15-25 g high quality protein
no later than 2 hr after exercise
fluid after exercise recommendation
1.25 - 1.5 L per kg of body weight lost
vegetarian common deficiencies
b12, iron, calcium, zinc
vegan
consume no animal dervied products
paleo excludes
grains, dairy, beans, legumes, potatoes, sugar, and processed foods
gluten free is appropriate for
those with celiac
low carb typically defined as
3 g/kg/day
most widely consumed psychotropic drug
caffeine
effectiveness of caffeine
- athletic performance
- weight loss
- CNS stimulation
- pain relief
how does caffeine improve performance
- heightened sense of awareness
- decreased perception of effort
side effects of caffeine
- inc BP at rest and during exercise
- inc HR
- GI distress
- insomnia
low caffeine intake
< 200 mg/d
moderate caffeine intake
200-400 mg/d
high caffeine intake
> 400 mg/d
one drink is defined as
½ oz (14 ml) ethanol
5 oz (150 ml) wine
12 oz (360 ml) beer
8-9 oz (250 ml) malt liquor
½ oz (14 ml) hard liquor (e.g., a “shot”)
moderate alcohol consumption
1 drink/d women
2 drinks/day men
alcohol kcal/g
7 kcal/g
impact of alcohol on performance
reduce endurance performance
alcohol on hydration
- low doses: little negative impact
- higher doses: neg effect on fluid balance due to a strong diuretic effect
alcohol on glycogen resynthesis
In the presence of sufficient carbohydrate, alcohol appears to have little or no effect on glycogen resynthesis. However, if alcohol displaces carbohydrate in the postexercise diet, then glycogen repletion is impaired. This may occur during binge drinking.
alcohol on muscle injury recovery
Low doses are unlikely to be detrimental; however, higher doses negatively impact skeletal muscle recovery and should be avoided.
alcohol on hormone function
- inc adrenaline (HR)
- inc cortisol (blood glucose)
- inc estrogen
- inc insulin
- dec human growth hormone
- dec melatonin (sleep disruption)
- dec serotonin (inc aggression)
- dec vasopressin (inc urine output)
- dec testosterone
ergogenic aid
any substance or strategy that improves athletic performance
- often used to describe substances or techniques that increase the production of energy or the ability to do work
The effect of many dietary supplements is estimated to be
zero
vitamin and mineral supplements will not improve performance when
dietary intake is adequate
protein supplement effectiveness
not more or less effective for inc muscle mass than food proteins
probiotics
promote health by maintaining a healthy balance of good and bad bacteria in the GI tract
nutrition periodization
development of a nutrition plan that parallels the demands of each training cycle.
t or f: A primary goal in diet planning is to provide the appropriate calories and nutrient-dense foods.
true
t or f: Trained athletes have the same nutritional needs as the general population.
false
t or f: It is best to avoid food and fluid prior to exercise.
false
t or f: A vegan diet includes dairy products and eggs.
false
t or f: Excess losses of water or electrolytes are NOT expected with moderate daily doses of caffeine.
true
t or f: Low doses of alcohol can impair muscle injury recovery.
false
t or f: Ultra-endurance athletes who often experience diarrhea and upper respiratory tract infections can benefit from probiotic supplementation.
true
t or f: Currently, there is no general recommendation for athletes to take a daily vitamin or mineral supplement.
true
t or f: Goal setting is the starting point for developing an individualized and detailed nutrition plan.
false
starting point for developing an individualized and detailed nutrition plan
assessment
t or f: Nutrition periodization is a training concept in which the goal is to enhance performance.
true
According to the textbook, the word diet should be defined as:
a pattern of eating
Nutrient density is based on the relationship between:
energy and nutrients
Why does too large of a volume of food prior to exercise result in gastrointestinal distress?
Blood flow to the GI tract is decreased with the onset of exercise.
Why is it important to consume high to moderate glycemic-index carbohydrates immediately after exercise?
Stimulates a more rapid insulin response
Which of the following food groups is included in the Paleolithic Diet?
dairy
grains
meat
beans and legumes
processed foods
meat
By what mechanism does caffeine most likely enhance endurance performance?
Decreases the perception of fatigue
What is the relationship between alcohol and depression?
Alcohol causes depression.
Other than training, which of the following is likely to have the greatest impact on improved endurance performance?
carbohydrate loading
Considering the body of scientific literature to date, what effect do dietary supplements have on performance?
Only a few have been shown to improve performance.
Which is the least nutrient-dense food?
a. protein bar
b. celery
c. licorice
d. almonds
licorice
What is most important to keep in mind when planning an athlete’s dietary goals and intake?
a. percentage of fat needed to maintain peak performance
b. types of dietary supplements that will best support training
c. amount of sleep per night to determine proper supplementation
d. phase of the training cycle due to changing energy needs
d. phase of the training cycle due to changing energy needs
When determining the nutrient needs for an athlete, you should consider the needs for these two nutrients first before assessing other dietary needs?
carbohydrates and proteins
When exercise intensity is above 75 percent VO2max, which of the following is true with respect to food intake during exercise?
a. The rate of absorption of carbohydrate-containing fluids will be increased, while the risk for gastrointestinal upset will be decreased.
b. The rate of absorption of carbohydrate-containing fluids will be increased along with the risk for gastrointestinal upset.
c. The rate of absorption of carbohydrate-containing fluids will be decreased along with the risk for gastrointestinal upset.
d. The rate of absorption of carbohydrate-containing fluids will be slowed, while the risk for gastrointestinal upset will be increased.
d. The rate of absorption of carbohydrate-containing fluids will be slowed, while the risk for gastrointestinal upset will be increased.
When determining nutrition goals, what is an inappropriate recommendation for athletes who are eating too much fast food?
b. eliminate fast food from the diet
After training or competition, why should an athlete consume both carbohydrates and proteins?
d. to build and repair muscle and resynthesize muscle glycogen
What should be the starting point of any successful nutrition plan for an athlete?
assessment
What is a good recommendation for athletes to understand with regard to alcohol intake?
c. Binge drinking the day prior to performance may impair next-day performance.
Based on postcompetition urine analysis, what is the maximum urine caffeine concentration allowed by the National Collegiate Athletic Association (NCAA)?
d. 15 mcg/mL
Which is the most effective intervention for enhancing performance?
training
Assuming all are consuming a nutrient-dense diet, which athlete is likely to need a daily multivitamin?
a. a tennis player trying to gain weight
b. a seasoned golfer maintaining his or her weight
c. a bodybuilder consuming enough calories to support muscle growth
d. a dancer whose calorie intake is low
d. a dancer whose calorie intake is low
What legal and ethical strategy has been shown to be effective for increasing performance in endurance athletes?
c. carbohydrate loading
If David wants to increase his muscle mass, he should weight train and consistently consume an adequate amount of what two dietary factors?
a. calories and protein
What is the most common type of vegetarian diet, and what animal products are consumed when following this type of vegetarian diet?
a. lacto-ovo vegetarian; dairy products and eggs
