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nutrition > ch1 > Flashcards

ch1 Flashcards

1
Q

what is the difference between nutrition and nutrients

A

nutrition: process of ingestion + digestion+abosorption + metabolism

nutrients: specific function in the body (acquired through nutrition)

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2
Q

what is the function of nutrients

A
  • promotion of growth and development
  • provision of energy
  • regulation of metabolism
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3
Q

what is the difference between macro and micronutrients

A

macro: provide energy (carbs, prot, fats, water)
micro: regulate body function, metabolism, immunity (vitamins and minerals)

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4
Q

what are the macronutrients

A

fats
carbs
protein
water

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5
Q

what are the micronutrients

A

vitamins and minerals

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6
Q

long-term sport nutrition goals

A
  • adequate energy intake to meet the energy demands of training and performance
  • adequate replenishment of muscle and liver glycogen with dietary carbohydrates
  • adequate prot intake
  • adequate hydration
  • adequate overall diet to maintain good health
  • appropriate weight and body composition
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7
Q

short-term sports nutrition goals

A
  • consumption of food and beverages to delay fatigue during training and competition
  • minimize dehydration and hypohydration
  • utilization of dietary strategies beneficial for performance, such as pre-competition meals, appropriately timed caffeine intake, or carbohydrate loading
  • intake of nutrients that support recovery
  • appropriate timing of nutrients
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8
Q

what does it mean to be a conditionally essential nutrient

A
  • only essential in certain cond
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9
Q

components of the DRI

A

RDA: commended dietary allowance
AI: adequate intake
UL: tolerable upper intake level
EAR: estimated average requirement

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10
Q

what does the RDA do

A

average daily intake level sufficient to meet the nutrient needs of healthy individuals

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11
Q

what is AI use for in DRIs

A

estimate nutrient intake level
used when not enough data for RDA

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12
Q

what is UL use for in DRIs

A

maximum daily intake that is unlike;y to cause harmful effects
consuming above can cause toxicity

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13
Q

what is EAR use for in DRIs

A

daily intake level estimated to meet the needs of 50% of indv in a group
more for policy making and not diet plan

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14
Q

general guidelines of canadas food guide

A
  1. eat a variety of healthy foods everyday
  2. make water your drink of choice
  3. limit highly processed food
  4. be mindful of eating habits
  5. use food labels to make healthy choices
  6. support a sustainable food system
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15
Q

Canada Food Guide plate

A

50% fruits and veggies
25% whole grain
25% protein

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16
Q

how is nutrition labelling regulated in canada

A

Health Canada regulates labeling through the Food and drugs act
The Canadian Food Inspection Agency is responsible for enforcing the food regulation of the Food and Drug act

17
Q

nutrition information on food labels

A
  • nutrition facts
  • ingredient list
  • nutrition claims
  • health claims
18
Q

nutrition recommendation before exercise

A

eat 1-4h prior
high carb
moderate prot
low fat
low fibre

19
Q

nutrition during exercise recs

A

event over 60m: 30-60gCHO/h
event over 2.5 h: up to 90gCHO/h
replace fluid loss as sweat

20
Q

nutrition after exercise recs

A
  • CHO: 1-1.2 g/KG/h within 2h
  • fluid: 1.5L/kg loss
  • electrolytes if lot of sweating
  • prot: 15-25g
21
Q

goal of nutrition post exercise

A

replenish nutrients lost during exercise and speed recovery

22
Q

what is ergogenic aid

A

substance that enhances performance, endurance or recovery

23
Q

how are natural health products regulated in Canada

A

by the natural health and non-prescription products directorate
products need to obtain a product and site liscence

24
Q

what is the DSHEA

A

dietary supplement health and education act

25
Q

why is DSHEA not regulating suplements well

A

because premarket safety evaluation are no longuer required
the FDA must prove a supplement is dangerous before being removed from the market

26
Q

causes of inadvertent doping

A
  • ignorance
  • names in ingredients not recognized
  • not all ingredients listed
  • contamination
27
Q

why do athletes use dietary supplements

A
  • poor diet
  • physical demands of training and competition
  • others taking it
  • recommended by coach, dr, trainer
  • stay healthy and boost immunity
  • personal recommendation, advertising
28
Q

advantages of experimental research

A
  • establish cause and effect relationship (able to manipulate variables)
  • high level of control
  • reproducibility and reliability
  • precision and objectivity (quantitative data in controlled env)
  • used in differrent fields
  • ## hypothesis testing
29
Q

limitations of epidemiological research and case studies

A
  • cannot prove causation (often find correlation)
  • confounding variables (dif to isolate the effect of a single variable)
  • bias and measure errors (recall bias)
  • long study
  • ethical (cant expose people to dangerous pathologies)
30
Q

what are the elements of research design that give strength to a scientific study

A
  • clear research problem and objective
  • appropriate study design
  • control and manipulation of variables
    -randomization
  • use of control groups
  • blinding and double blinding
  • sample size and representiveness
  • reliable and valid measurements
  • ethical
  • data analysis
    replicability
31
Q

grades and levels of evidence

A

GRADE I-IV
level A-D
anecdotal evidence

32
Q

Grade I
level A

A

good
supported by good evidence
confidence and accuracy is high

33
Q

Grade II
level B

A

supported by fair evidence
less-convincing results

34
Q

Grade III
level C

A

supported by limited evidence

35
Q

Grade IV
leve; D

A

includes recommendations made by nutrition experts based on clinical exp
(expert opinion only)

nutrition (11 decks)

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