CH9: Basic Nutrition Factors in Health Flashcards
what is the first step for any nutrition coaching?
identify the athletes goals and the coaches goals
macronutrients
carbs, protein, fat
micronutrients
vitamins and minerals
RDA
recommended daily allowance
AI
average intake
UL
tolerable upper intake level
EAR
estimated average requirement
what are the factors of protein quality?
amino acid content and protein digestibility
plant proteins are more digestible than animal based protein (T/F)
F
RDA for protein for men and women 19+?
0.8g of high quality protein per KG of body weight
what is the AMDR for protein for children age 1-3?
5-20% of total calories
what is the AMDR for protein for 4-18 year olds?
10-30% of total calories
what is the AMDR for protein for adults (18+)?
10-35% of total calorie
which macronutrient has the greatest thermic effect?
protein
what is the optimal ratio of carbohydrates to protein after exercise?
4:1 or 3:1
what is the optimal range of protein intake after exercise in grams?
20-48g
single molecule carbs (glucose, fructose, galactose)
monosaccharides
two simple sugar units joined together (sucrose, lactose, maltose)
disaccharides
complex carbohydrates (starch, fiber, glycogen)
polysaccharides
what type of fiber decreases the absorption of cholestrerol?
soluble fiber
what type of fiber stimulates growth of bacteria in the gut?
prebiotic dietary fibers
glycemic index
ranks carbs by how quickly they are digested and absorbed
glycemic load
amount of carbohydrates in grams in a portion of food
what type of diet (in terms of GI and GL) has shown low inflammatory markers and fewer cardiovascular risk poblems?
low GI, low GL
carb recommendations are largely based on what?
the type of training an athlete is doing
recommended carbs for aerobic athlete training 90 minutes or more per day
8-10g per KG of body weight
recommended carbs for strength, speed, and skill athletes
5-6g per KG of body weight
triglycerides
fats and oils
how are triglycerides formed?
through the union of glycerol with three fatty acids
kcal/g of carbs?
4
kcal/g of protein?
4
kcal/g of fat?
9
why is there no dietary requirement of saturdated fats?
because the body can produce them on its own
what are saturated fats saturated with?
hydrogen
what 2 polyunsaturated fatty acids are considered essential?
omega 6 and omega 3
high levels of what three substances are associated with increased risk of heart disease?
total cholesterol, low density lipoproteins and triglycerides
artherogenic
artery clogging
difference between LDL and VLDL particles
VLDL is significantly more artherogenic
what increases LDL content?
saturated fat, trans fat, weight gain, anorexia
what increases VLDL content?
increasing intake of carbohyrdates
what increases triglycerides (blood fat)?
high intake of refined carbohydrates, weight gain, excessive alcohol intake, and very low fat diets
what is the maximum refined sugar as a percent of total calories that is advised?
10%
what is optimal LDL
<100
what is high LDL
160-189
what is optimal total cholesterol?
<200
what is high cholesterol?
> 240
organic substances needed in small amounts to perform specific metabolic functions
vitamins
water soluble vitamins
B and C
fat soluble vitamins
A,D,E,K
components of enzymes, perform a variety of metalbic functions
minerals
what are the two most important minerals when it comes to performance?
iron and calcium
anemia
iron deficiency
mild dehydration is what % weight loss due to water?
2-3%
hyponatremia
blood sodium levels that are dangerously low <130mmol/L
recommended mEq of sodium and % carboydrate for a sports drink in hot weather
20-30mEq, 10-20% carb
