CH10: Nutrition Strategies for Maximizing Flashcards
pre competition meal is meant to provide what?
hydration and carbohydrates (for blood glucose and stored glycogen)
research shows that high GI carbs are better for pre competition meals (T/F)
F - no difference between high and low GI
high carbohydrate intake in days leading up to competition
carbohydrate loading
what is the range of carbs in grabs for adequate carb loading
8-10g per kg of body weight
isocaloric (one kind of sugar) has a higher rate of carbohydrate absorption and exogenous carbohydrate oxidation compared to consuming multiple types of carbohydrates together (T/F)
F - the reverse is true
what type of sugar can sometimes cause gastrointestinal distress in athletes?
fructose
what are the goals of a post competition meal?
rehydrate, replenish glycogen stores, repair muscle tissue
how long does it take for the first phase of glycogen synthesis to occur?
30-60 minutes
how long after an exercise should an athlete wait to eat carbohydrates
up to 2 hours after
for resistance training athletes training or performing for over 2 hours what should they consume?
protein
how much of total energy expenditure comes from basal metabolic rate?
65-70%
what % of total calorie expenditure comes as a result of the thermal effect of food digestion?
10-15%
simple formula for RMR
RMR = 550 + 22(LBM)
what BMI is classified as overweight?
25-29.9 kg/m^2
what BMI is classified as obese?
> 30 kg/m^2
what is the initial goal in weight loss for overweight and obese individuals?
10% of initial weight within 6 months
BMI equation
weight (kg) / height (m)^2
distorted body image and intense fear of gaining weight leading to excessive caloric restriction and sever weight loss
anorexia nervosa
bulimia nervosa
binging and purging cycles
eating nonnutritive substances for period of at least a month
pica
rumination disorder
chewing re-swallowing, spitting, regurgitating food
