Ch 9& 10: Nutrition Flashcards
Essential Amino Acids
I - isoleucine
Love - leucine
Lucy - Lysine
Please - Phenylalanine
Try - Tryptophan
To - Threonine
Help - Histidine
Nonessential Amino Acids
Almost - Alanine
All - Aspartic Acid
Asparagus - Asparagine
Go - Glutamic
Conditionally Essential Amino Acids
Please - Proline
Go - Glutamine
See - Serine
The - Tyrosine
Clear - Cysteine
Glossy - Glycine
Apples - Arginine
Protein Guidelines
General : 0.8 - 1.0 g/kg/BW
Aerobic Athletes: 1.0 - 1.6 g/kg/BW
Power/Strength : 1.4.- 1.7 g/kg/BW
Reduced calorie diet: 1.8-2.7 g/kg/BW
Fat Soluble Vitamins
Vitamin A, Vitamin D, Vitamin E, Vitamin K
Water Soluble Vitamins
B Vitamins : Beta-Carotene, Thiamin, Riboflavin, Pyridoxine, cobalamin, biotin, niacin, folate, prnothenic acid
Vitamin C
Minerals
Calcium
Phosphorus
Magnesium
Molybenum
Manganese
Copper
Chronium
Iodine
Iron
Selenium
Zinc
Monosaccharides
Mono
Got - Glucose
Game - Galactose
Formal - fructose
Disaccharides
Dixie
Sure - sucrose
Likes - Lactose
Molasses - Maltose
Polysacchrides
Fiber
Starch
Glycogen
Fluid USG reading prior to physical activity?
< 1.020
Estimated Daily Calories for Females
19-30 : 2000
31-50: 1800
51+ : 1600
Average Daily Calories for Males
19-30: 2400
31-50: 2200
51+: 2000
Fat Soluble Vitamin Functions and Toxicities
Vitamin A
- Function: Sight
- Toxicity: Liver damage
Vitamin D:
- Function: Calcium absorption
- Toxicity: Heart arrhythmia
Vitamin E:
- Function: Antioxidant
- Toxicity: Anticoagulant
Vitamin K
- Function Blood clotting
- Toxicity: Helps blood clotting
Calcium Function
Bone and teeth
Phosphorus function
Assists calcium
Iron function
RBC production
Zinc function
Enzymes
Protein Quality
Amino Acid Content + Protein Digestability
Glycemic Load
GI of food X grams of carb per serving/100
Saturated fatty acids vs unsaturated fatty acids
Saturated: no double bonds
Unsaturated: Double bonds
LDL, HDL, total cholesterol levels
LDL want < 100
HDL want > 60
Total want < 200
Within 30 minutes after aerobic exercise what should you eat?
1.5 g of high GI foods to stimulate glycogen resynthesis
Fluid intakes during exercise
Children weighing 88 lbs: 5 oz every 20 minutes
Children weighing 132 lbs: 9 oz every 20 minutes
Adults: sports drink with 20mEq sodium, 2-5mEq potassium, and 5-10% carbs
Precompetition Food and fluid recommendations for Aerobic Endurance Athletes
4 hrs: 1-4 g carbs per kg of BW & .15-.25 G protein per kg of BW
2 hrs: 1 g carbs per kg of BW
1 hr: 0.5 g carbs per kg of BW
Carbohydrate Loading Guidelines
8 - 10 g/kg/BW 3 days prior
10 - 12 g/kg/BW 1 & 2 days before
How should aerobic endurance athletes consume carbohydrates before an event?
Should mix together to increase absorption rate
Carbohydrate requirements for endurance athletes vs strength/power athletes
Endurance: 8-10 g
Strength/power: 5-6 g
Protein Requirements for endurance athletes vs strength/power athletes
Endurance: 1.0 - 1.6 g
Strength/power: 1.4 - 1.7 g
To stimulate hypertrophy what are the carbohydrate and protein requirements?
Carbs: 30-100 g of high GI
Protein: 20-30 g of high leucine content every 3-4 hours
BMI Equation
weight (kg)/ (height (m)^2)
BMI for underweight, normal, overweight, obese
Underweight: <18.5
Normal: 18.5 - 24.9
Overweight: 25 - 29.9
Obese: > 30
- Class 1: 30 - 34.9
- Class 2: 35 - 39.9
- Class 3: > 40
BMI rankings for children
> 5th percentile : underweight
5th percentile - < 85th percentile : healthy
85th percentile - < 95th percentile: Overweight
= or > 95th percentile : obese
Anorexia Nervosa
Distorted body image with an intense fear of gaining weight composed of 2 subtypes: restrictive and purging/binging
Anorexia Nervosa Symptoms
thinning of bones
brittle hair and nails
dry and yellowish skin
growth of hair all over
mild anemia with muscle wasting and weakness
severe constipation
low BP
damage to structure and function of heart
brain damage
multiorgan failure
drop in internal body temperature
lethargy, sluggishness, and feeling tired
infertility
Bulimia Nervosa
Recurrent consumption of food in amounts signifcantly greater than would normally be consumed
Bulimia Nervosa Symptoms
Chronic inflamed and sore throat
swollen salivary glands
worn tooth enamel with increased sensitivity and decay
acid reflux disorder
internal distress and irritation
severe dehydration
electrolyte imbalance
Cunningham equation
RMR = 550 + 22(LBM)
Weight gain strategy
Increase calories by 500 and eat 1.5 - 2.0 g/kg/BW of protein
Weight loss strategy
Decrease calories by 500 and eat 1.8 - 2.7 g/kg/BW of protein
Contributors to daily energy expenditure
- BMR (65-70%)
- Physical Activity (20-30%)
- DIT (10-15%)
Aerobic vs strength/power sports on energy expenditure from physical activity
Aerobic has higher energy costs
