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CSCS (Exercise Science section) > ch9 - basic nutrition factors in health > Flashcards

ch9 - basic nutrition factors in health Flashcards

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1
Q

when would CSCS provide nutrition advice vs dietitian?

A

CSCS = sports and performance; dietitian = medical condition / nutrition therapy

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2
Q

what is the first step in nutrition coaching?

A

defining the athlete’s goals and identifying the coach’s goals (since the two may be different)

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3
Q

sports dietitian takes into account what factors for plans?

A

(1) the appropriate calorie level; (2) macronutrients and micronutrients in recommended amounts; (3) adequate fluids and electrolytes; and (4) supplements as necessary to help correct a nutrient deficiency, make up for potential nutrient shortfalls, or meet training goals

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4
Q

an example of nutritional diversity/synergy?

A

eating an orange, an apple, and a pear provides a broader array of essential nutrients than is provided by three apples

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5
Q

vegans are vulnerable to deficiency of what vitamin?

A

B12

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6
Q

what are DRIs?

A

created by the Food and Nutrition Board, Institute of Medicine, National Academies, they are a complete set of nutrient intakes for use when evaluating and planning diets for healthy individuals based on literature regarding nutrient intake and the reduction of chronic disease, as opposed to simply prevention of dietary deficiencies

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7
Q

how does a dietitian evaluate daily intake?

A

looks at several days worth of food records to get an idea of intake for each nutrient; esp. true with intake of nutrients found in few foods

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8
Q

AI?

A

adequate intake, the average nutrient intake recommended when RDA can’t be established

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9
Q

UL?

A

tolerable upper intake level, the max avg daily nutrient level not associated with adverse health effects. (UL represents intake from all sources including water.)

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10
Q

EAR?

A

average daily nutrient intake level considered sufficient for half of healthy population with each life stage and sex

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11
Q

what groups have high prevalence of inadequacy of vitamin E and magnesium?

A

all subgroups (males and females in all age groups)

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12
Q

best source of vitamin E?

A

oils, nuts, and seeds

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13
Q

best source of magnesium?

A

nuts and seeds (pumpkin seeds, almonds, cashews) and beans, incl. mung beans and lima beans

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14
Q

what groups have adequate fiber and potassium?

A

individuals under the age of 2; all other groups are below DRI

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15
Q

what are nutrients of concern according to the 2015 dietary guidelines advisory committee?

A

fiber, potassium, calcium, and vitamin D

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16
Q

sources of calcium?

A

dairy foods, fortified beverages (soy drinks, orange juice), and canned sardines

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17
Q

sources of vitamin D?

A

fatty fish, fortified beverages. and fortified yogurt

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18
Q

sources of B12?

A

animal foods, fortified nutritional yeast, fortified cereals. beef, lamb, veal, and fish are some of best sources.

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19
Q

why are adults over the age of 50 are encouraged to consume foods fortified with synthetic vitamin B12?

A

vitamin B12 absorption is affected by insufficient hydrochloric acid in the stomach, found in about 10-30% of older adults

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20
Q

functions of dietary protein?

A

growth and development of cells, repair of cells, use as enzymes/transport carriers/hormones

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21
Q

what elements are proteins composed of?

A

carbon, hydrogen, oxygen, and nitrogen. “amino” means “nitrogen containing.”

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22
Q

how many amino acids are there total?

A

20

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23
Q

what is the protein reserve of the body?

A

50% skeletal muscle, 35% visceral tissues such as liver and kidney in the bones, 15% skin and blood (and other structural tissues)

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24
Q

what meal changes do vegans need to make?

A

compound mixing; mix legumes, vegetables, seeds, nuts, rice, and whole grains

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25
Q

RDA of protein for men and women >19 or older?

A

0.80 g per kg

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26
Q

what groups have higher dietary protein RDA?

A

children, teens, and pregnant/lactating women

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27
Q

how much protein can be metabolized as a source of energy when person is in calorie deficit?

A

only 1-6% in most circumstances but up to 10% during prolonged exercise in glycogen depleted state

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28
Q

the acceptable macronutrient distribution range (AMDR) for protein in children 1yr - 3yr is what?

A

5% to 20%

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29
Q

the acceptable macronutrient distribution range (AMDR) for protein in children 4yr - 18yr?

A

10% to 30% of total calories for children 4yr to 18yr

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30
Q

the acceptable macronutrient distribution range (AMDR) for protein in adults over 18yr is what?

A

10% to 35% of total calories

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31
Q

how do protein requirements change when calories are lower?

A

1% for every 100-calorie decrease below 2000 calories.

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32
Q

why are protein intakes too high above recommended levels not recommended?

A

carb and fat intake may be compromised

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33
Q

other than fruit, what foods is fructose found in?

A

honey

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34
Q

how much insulin secretion does fructose have?

A

less insulin secretion than other sugars

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35
Q

how does galactose form lactose?

A

combines with glucose to form lactose

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36
Q

what are the disaccharides?

A

sucrose, lactose, maltose. they are two simple sugar units joined together. sucrose (table sugar) is most common one.

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37
Q

where is sucrose found?

A

naturally in most fruits and is crystallized from sugar cane syrup and sugar beets to make brown, white, or powdered sugar.

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38
Q

where is lactose found?

A

mammalian milk.

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39
Q

maltose (glucose + glucose) occurs when?

A

primarily when polysaccharides are broken down during digestion. also occurs during fermentation; it’s the primary carb in beer.

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40
Q

what do polysaccharides contain?

A

thousands of glucose units. some of the most important: starch, fiber, and glycogen.

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41
Q

what is starch?

A

the storage form of glucose in plants. grains, legumes, and vegetables. (starch must be broken down into glucose to be used.)

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42
Q

what are the physiological effects of fiber?

A

they have different physiological effects; some may delay gastric emptying, which = greater fullness; others increase bulk and water content, reducing constipation and decreasing transit time of poop. some soluble fibers decrease absorption of cholesterol and may therefore help to reduce blood cholesterol after ingestion.

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43
Q

what do prebiotic dietary fibers do?

A

act as fertilizer for gut bacteria; legumes/beans/peas, oats, bananas berries, asparagus, garlic, and onions are this

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44
Q

fiber-rich foods?

A

beans, peas, bran, many fruits and vegetables, and some whole-grain foods.

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45
Q

what are the options when glucose enters the muscles and liver?

A

(1) metabolized for energy (2) synthesized to form glycogen

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46
Q

where is glycogen stored in the body?

A

3/4 of glycogen in the body is stored in skeletal muscle; remaining 1/4 is stored in liver

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47
Q

what is conversion of glucose to glycogen called?

A

glycogenesis.

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48
Q

GI is ranked according to glucose rise in what time period compared to a reference food (typically white bread or glucose)?

A

2 hours

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49
Q

how does insulin helps lower blood glucose?

A

by facilitating glucose transport into cells

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50
Q

the fate of glucose in the body depends on what?

A

where it’s shuttled; muscle cells use glucose for energy while fat cells convert glucose into triglycerides (fat)

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51
Q

what are the issues with GI?

A

(1) published values for GI may vary considerably due to differences in testing and variations in ingredients used, ripeness of food, method of food processing, cooking, and storage; (2) consuming carbs as part of a meal or in different quantities affects the GI; low GI generally includes vegetables, legumes, beans, and whole grains

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52
Q

what is the dietary requirement for saturated fatty acids?

A

the body can make these fatty acids; therefore there is no dietary requirement for saturated fatty acids

53
Q

what are the essential polyunsaturated fats?

A

omega-6 and omega-3, necessary for: healthy cell membranes, proper development and functioning of brain/nervous system, hormone production

54
Q

sources of omega-6?

A

soybean, corn, safflower oil

55
Q

sources of omega-3?

A

fish (halibut, herring, salmon, trout, mackerel)

56
Q

polyunsaturated oils?

A

soy, corn, sunflower, safflower

57
Q

monounsaturated oils?

A

olive, peanut, canola

58
Q

saturated oils?

A

coconut, palm kernel

59
Q

a severe loss in body fat might affect what vitamins?

A

A D E K as they are fat-soluble vitamins

60
Q

what are the three stages of iron deficiency?

A

depletion, marginal deficiency, and anemia

61
Q

anemia develops when?

A

low iron stores persist for a period of time and the body cannot make enough healthy red blood cells to deliver oxygen throughout the body

62
Q

general symptoms of iron deficiency?

A

weakness, fatigue, irritability, poor concentration, headache, decreased exercise capacity, hair loss, dry mouth, feeling cold, inflamed tongue, shortness of breath, and pica (desire to eat substances such as dirt/ice)

63
Q

populations at risk for developing iron deficiency anemia?

A

distance runners, vegetarian athletes, female athletes, those who lose a significant amount of blood during their menstrual cycle, people who take excessive amounts of antacids, and people with certain digestive diseases such as celiac disease

64
Q

what is heme iron?

A

derived from hemoglobin; fond in foods that originally contained hemoglobin and myoglobin (e.g. red meats, fish, and poultry)

65
Q

what is nonheme iron?

A

found in all other non-meat foods incl. vegetables, grains, and iron-fortified breakfast cereal

66
Q

what are the absorption differences between heme and nonheme iron?

A

heme iron is absorbed better than nonheme iron, and unaffected by other foods. we absorb about 15-35% of heme iron we eat, but only 2% to 20% of nonheme iron

67
Q

what factors affect absorption of nonheme iron?

A

tannins, calcium, polyphenols, phytates, and some soy protein person can increase absorption of nonheme iron by consuming vitamin C rich foods or beverages at the same time nonhem esource is consumed, or pairing nonheme with heme (e.g. spinach with meat). magnesium and calcium may interfere with iron absorption, yet many americans do not get these through diet alone. due to this, only a doctor should recommend iron and how to take it.

68
Q

how does low calcium put one at risk for bone damage?

A

it is pulled from its storage site in bone to meet the demands of the body and keep calcium concentrations in the blood, muscle, and intercellular fluids constant

69
Q

AI (adequate intake) for water?

A

3.7L (125.1 fl oz) for men, 2.7L (91.3 fl oz) for women, 3L (101.4 fl oz) for pregnant women, 3.8L (128.49 fl oz) for lactating women

70
Q

what athletes have greater dehydration risk?

A

american football players (partic. linemen) have greater dehydration risk. “backs and receivers, with an average body mass of 93± 6 kg (204.6 ± 13.2 pounds), lost an average of 1.4 ± 0.45 L (47.3 ± 15.2 fluid ounces; or approximately 6 ± 2 cups) of sweat per hour”; “linemen, with an average body mass of 135.6 ± 17 kg (298 ± 37.4 pounds), lost an average 2.25 ± 0.68 L (75.1 ± 1.5 fluid ounces; approximately 9 cups) of sweat per hour during practice.)”

71
Q

how should athletes measure water loss?

A

weigh in minimal, lightweight clothing, after drying off and urinating, immediately before and after their workout; sweaty clothes should be removed; each pound (0.45 kg) lost during practice represents 16 ounces (0.5 L) of fluid. 2% or more = not enough hydration.

72
Q

what is the equation for sweat rate?

A

(preexercise body weight) + (fluid intake during exercise) - (postexercise body weight) - (urine produced)

73
Q

foods that can complicate urine color, making it a poor hydration indicator?

A

beets, blackberries, certain food colors, and medications can turn urine pink, red, or light brown; B vitamins, carotenoids (such as beta carotene), and some medications can turn urine dark yellow, bright yellow, or orange, while artificial food colors (such as those found in some sport drinks) may also turn urine blue or green

74
Q

major electrolytes lost from sweat?

A

sodium chloride (majority), potassium, much less: magnesium, even less: calcium in that order

75
Q

an athlete with headaches, nausea, vomiting, muscle cramps, swollen hands and feet, restlessness, and disorientation might need to consume what?

A

sodium, as these are the side effects of hyponatremia (low sodium) below 125 mmol/L

76
Q

an athlete with risk of developing cerebral edema, seizures, coma, brain stem herniation, respiratory arrest, and risk of death might have what nutritional deficiency?

A

hyponatremia (low sodium) below 120mmol/L

77
Q

what populations have greater dehydration risk?

A

sickle cell traits, cystic fibrosis, people in hot/humid places, people in high altitude

78
Q

functions of cholesterol?

A

production of bile salts, vitamin D, and several hormones, including the sex hormones (estrogen, androgen, and progesterone) as well as cortisol

79
Q

nutritional risk factors for heart disease?

A

high levels of total cholesterol, low-density lipoproteins (LDL), and triglycerides

80
Q

athletes who consume saturated fat should limit it to what percent of calories?

A

less than 10% of total calories – and replaced with unsaturated fat, particularly polyunsaturated fat

81
Q

an athlete should max out sugar at what calorie percentage?

A

maximum 10% of total calories

82
Q

how many calories are stored within the fat tissue of a lean runner who is 160 pounds (72 kg) with 4% body fat?

A

approximately 22,400 calories

83
Q

how do athletes benefit from consistent aerobic training?

A

increases the muscle’s capacity to use fatty acids

84
Q

how do athletes benefit from low-carb diets?

A

body adapts to using more fat when high-fat low-carb diet is consumed over a period

85
Q

what is the definition of a vitamin?

A

organic substances needed in very small amounts to perform specific metabolic functions

86
Q

why is carb consumption important when ingesting B vitamins?

A

they help make energy from metabolism of carbs

87
Q

A / D / E / K: commonality?

A

fat soluble

88
Q

beta carotene, alpha carotene, or beta cryptoxanthin are confused for vitamin A why?

A

they are converted into vitamin A in the body

89
Q

side effects of excess A?

A

liver damage, intracranial pressure, dizziness, nausea, headaches, skin irritation, pain in joints and bones, coma, and death

90
Q

side effects of excess vitamin D?

A

heart arrythmia and too-high blood calcium, which can cause blood vessel and tissue calcification as well as damage to heart, blood vessels, and kidneys

91
Q

functions and side effects of vitamin E?

A

function: acts as a coagulant and thins blood. sides: high E levels are associated with hemorrhagic stroke, particularly in people taking blood thinners

92
Q

side effects of excess vitamin K?

A

can pose risk to people taking anticlotting medications

93
Q

functions of minerals?

A

contribute to the structure of bone, teeth, and nails; they are a component of enzymes; they perform a wide variety of metabolic functions

94
Q

function of iron?

A

essential for “functioning and synthesis of hemoglobin, a protein that transfers oxygen throughout the body”; also myoglobin, which transports oxygen to muscles; also for growth, development, cell functioning, and the synthesis/functioning of some hormones

95
Q

if you took a random sample of the female population, what percent would be deficient in iron?

A

16% of teenage girls aged 16 to 19 and 12% of women aged 20 to 49

96
Q

how many female athletes test positive for iron deficiency?

A

in female aerobic endurance athletes, more than one in four women tested positive

97
Q

primary and secondary functions of water?

A

PRIMARY FUNCTION OF WATER: lubricant, shock absorber, building material, and solvent. OTHER ESSENTIAL FUNCTIONS: body temperature regulation (through sweat), nutrient transport, waste product removal, maintaining fluid balance and therefore normal blood pressure

98
Q

an athlete exercising in a hot environment would adapt to heat stress how?

A

greater sweat volume, lower electrolyte concentration of sweat, lower temperature for the onset of sweating

99
Q

why do the elderly have greater risk of dehydration?

A

age-related declines in fluid intake and changes in water conservation

100
Q

why do children have greater risk of dehydration?

A

(1) increased heat gain from the environment due to greater surface area-body mass ratio compared to adults, (2) increased heat production during exercise, (3) decreased ability to dissipate heat through sweat, (4) decreased sensation of thirst compared to adults

101
Q

risks of dehydration?

A

(1) increase core body temperature, (2) reduce stroke volume and cardiac output, (3) decrease blood pressure, (4) reduce blood flow to muscles, (5) increase heartbeat, (6) exacerbate symptomatic exertional rhabdomyolysis, (7) increase risk of heatstroke and death

102
Q

ratio of sodium, potassium, and carbs for prolonged activity in hot weather, per liter?

A

20 to 30 mEq of sodium (460-690 mg with chloride as the anion) per liter, 2 to 5 mEq of potassium (78-195 mg) per liter, and carbohydrate in a concentration of 5% to 10%

103
Q

ingesting multiple carbs (e.g. glucose, fructose, and maltodextrin) vs single carbs in drinks?

A

ingestion of multiple types of carbohydrate versus a single carbohydrate will lead to greater gastric emptying, carbohydrate absorption, oxidation, and possibly better performance

104
Q

what temperatures should beverages be?

A

50-59 °F

105
Q

water recommendations for children and adults during practice?

A

children weighing 88lb should drink 5oz of cold water or a flavored salted beverage every 20 minutes during practice; adolescents weighing 132lb drink 9oz even if they don’t feel thirsty

106
Q

post-exercise, athletes should consume how much fluid with significant dehydration?

A

approximately 1.5 L (50 ounces) of fluid (with sufficient electrolytes) for each kilogram of body weight loss (0.7 L or 24 ounces for each pound of body weight)

107
Q

a person wanting to lower cardiovascular disease risk by affecting blood lipids should follow what kind of diet?

A

higher protein low carb diets, esp. in obese individuals

108
Q

why is protein important for bone development?

A

protein contributes 50% of bone volume and 33% of bone mass

109
Q

how does protein intake affect calcium?

A

supplemental but not dietary protein increases calcium losses through urine, but 0.7g to 2.1g of protein per kg increase urinary calcium and intestinal calcium absorption

110
Q

why would athletes with low protein need to worry about calcium levels?

A

low dietary protein intake suppresses intestinal calcium absorption

111
Q

why is an athlete worried about protein excess misguided?

A

the excess nitrogen is excreted as urea in urine, and the remaining ketoacids are either used directly as sources of energy or converted to carbohydrate (gluconeogenesis) or body fat

112
Q

what is the highest known protein intake that can be consumed without impaired renal function?

A

up to 2.8 g per kg

113
Q

an athlete worried about eating complex carbs before exercise shouldn’t worry why?

A

little evidence supports thesis that consumption of low GI foods before exercise might spare carbs by minimizing insulin secretion.

114
Q

glycemic load?

A

amount of carbs in a portion of food that influences glycemic response; a more realistic gauge than GI, which is based on standard serving size

115
Q

how to calculate glycemic load?

A

(GI * [amount of carbs in a portion of the food]) / 100

116
Q

side effects of diets low in fiber?

A

constipation, heart disease, colon cancer, and type II diabetes.

117
Q

DRI fiber?

A

21-29g/day for women and 30-38g/day for men, based on age group.

118
Q

how can carbs help endurance athletes?

A

carbs can improve time to exhaustion during aerobic endurance performance; high glycogen levels also spare the use of protein for fuel, thereby attenuating muscle breakdown

119
Q

carb recommendations for aerobic endurance athletes training >90m or more per day at moderate (70-80% VO2) intensity?

A

8-10g of carbs per kg per day; athletes in high intensity intermittent activities such as soccer players also benefit from high carb diets

120
Q

carb intake for athletes in strength, sprint, and skill activities?

A

5g to 6g per kg of carbs per day

121
Q

within 30 minutes after aerobic endurance training, what is the ratio of carb to consume to quickly stimulate glycogen resynthesis?

A

approximately 1.5 g of higher-glycemic carbohydrate per kilogram of body weight

122
Q

an athlete wants to consume less carbohydrate immediately post-exercise. how can they do this?

A

as long as they consume a higher-carbohydrate meal or snack at regular intervals (approximately every 2 hours) after finishing training.”

123
Q

how can athletes who do not train every day can restore their glycogen over a 24-hour period?

A

consuming enough total carbs

124
Q

what are in the category of lipids?

A

triglycerides (fats and oils) as well as sterols and phospholipids

125
Q

what are the most significant lipids to nutrition?

A

triglycerides, fatty acids, phospholipids, and cholesterol

126
Q

what are triglycerides and how do they relate to fat?

A

glycerol + three fatty acids (the term fat often refers to triglycerides)

127
Q

why do fats provide more energy per gram than carbs and proteins?

A

while fat contains carbon, oxygen, and hydrogen atoms like carbs, fatty acid chains have more carbon and hydrogen relative to oxygen, so they provide more energy per gram

128
Q

why are vegan athletes worried about omega 3 probably not going to get this from flax/walnuts/etc?

A

conversion process of epa to dha is inefficient (approx 5% of ALA is converted to EPA and 0.5% of ALA into DHA in adults)

CSCS (Exercise Science section) (14 decks)

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