chapitre 1 Flashcards
nutrition =
ingestion + digestion + absorption + metabolism
name some macronutrient
carbs
fats
prot
water
name some micronutrient
vitamins
mineral & trace element
function of nutrient
- promotion of growth and development
- provision of energy
- regulation of metabolism
long-term sport nutrition goal
- adequate energy intake to meet the energy demand of training and performance
- adequate replenishment of muscle and liver glycogen with dietary carbs
- adequate protein intake
- adequate hydration
- adequate overall diet to maintain good health
- appropriante weight and body composition
short-term nutrition goal
- consumption of food and beverage to delay fatigue during training and competition
- minimization of dehydration and hypohydratation
- utilization of dietary strategies beneficial for performance
- intake of nutrients that support recovery
- appropriate timing of nutrients
what is progressivee overload:
gradual increase in weight with strength training
what is the difference between essential/indispensable and non-essential/dispensable
essential: can’t be synthesized in the body
non-essential: can be synthesized by the body
carateristic of essential nutrient
- for growth, health and survival
- in absence: deficiency disease and death
- critical level of intake
- substance is not synthesize in the body
what is DRI + role
dietary reference intake -> aimed at prevention of chronic disease
which reference value to use when assessing a diet for a group
EAR
which reference to use when assessing DRI for individual
RDA
when you want to decrease amount of certain nutrient what do you look for
free, low, reduced, light
when you want to increase the amount of certain nutrients what do you look for
source
high or good source
very high or excellent source
guideline for carbs
3-10 g/kg/d may be as high as 12, importance of timing
guideline for proteins
1.2-2.0 g/kg/d if energy intake is adequate
guideline for fats
20-35% of total calories, last macronutrient determined
what to take and when to take it prior to exercise
1-4h prior, high carb, moderate protein, low fat and fibre
how munch carbs to take for an event that last more than 60min and more than 2.5h
60 -> 30-60g
2.5h - 90g
Food and fluid intake after exercise
goal: replenish nutrient lost
CHO; 1.0-1.2 g/kg/d within 2h
fluid: 1.5 L/Kg body weight lost
protein: 15-25g
electrolyte if sweat a lot
what is an ergogenic aid
anything that enhance a person ability to perform work, improve athlete performance
what is a dietary supplement according to the DSHEA
A product, other than tobacco, intended to supplement the diet that
bears or contains 1 or more of the following dietary ingredients:
¡ A vitamin
¡ A mineral
¡ An herb or other botanical
¡ An amino acid
¡ A dietary substance for use by humans to supplement the diet by
increasing total dietary intake
¡ A concentrate, metabolite, constituent, extract, or combination of
any ingredient described above.
¡ Intended for ingestion
¡ Not conventional food
¡ Sole item of a meal or diet
¡ Note: supplements do not require approval by the FDA
what is FDA and control what
food and drug administration
- don’t control supplement
- jurisdiction over label
- sporadic & infrequent monitoring
what is doping
- enhancing performance using foreign substances or other artificial means.
- from the Dutch word “dop”
- Previously used for illegal drugging of racehorses
- the Code and the Prohibited List set by WADA
cause of idnavertent doping
- ignorance
- not all ingredient listed
- contamination
- name in ingredient list are not recognized
reason to use dietary supplement among athlete
- Poor diet
- Physical demands of training and competition
- Others are taking
- Recommended by coach, dr, trainer, etc
- Stay healthy and boost immunity
- Personal recommendation, advertising and information on internet
safety consideration of herbal supplements
Concern of liver toxicity
¡ Lack of standardization of
active ingredient
¡ Contamination
¡ Interaction with other
medications
what is correlation
relationship between two
variables, including strength of the relationship.
what is causation
when a variable produces a
particular effect.
recommendation should/should not be based on one study. Studies should/should not be replicated
should not, should
what is extrapolation
takes facts known about one population and
applies them to another population.
how munch liquid need to be consumed on a daily basis: normal vs athlete
1-2 L, for each additional hour (after 5h/week) add 400-800ml of sport drink
portion of vegetable and fruit in a daily basis
3 portion vegetable, 2 fruits
portion of whole grain and legume on a daily basis
3 portions, make 2 of them whole grain
for each additional hour of training add one portion (more than 5h)
portion of meat, dairy,fish,egg in a daily basis
each day alternate amoung one serving of meat, fish, egg, 3 serving of milk
serving of oils, fait and nuts
one serving a day of plant-based oil, one portion for cooking and if needed one butter portion, daily serving of nuts
each additional hour of training add 1/2 serving
when RDA cannot be determined what become the reference value for the DRI
AI
what is RDA
Recommended Dietary Allowance (RDA): the average daily dietary intake that is sufficient to meet the nutrient requirement of nearly
all (97 to 98%) healthy individuals in a particular group according to stage of life and gender.
what is AI
Adequate Intake (AI): a recommended intake value based on observed or experimentally determined approximations or estimates of nu-
trient intake by a group (or groups) of healthy people, that are assumed to be adequate; AI is used when an RDA cannot be determined.
what is EAR
Estimated Average Requirement (EAR): a daily nutrient intake value that is estimated to meet the requirements of half of the healthy
individuals in a group according to life stage and gender—used to assess dietary adequacy and as the basis for the RDA.
what is UL
olerable Upper Intake Level (UL): the highest daily nutrient intake that is likely to pose no risk of adverse health effects for almost all
individuals in the general population. As the intake increases above the UL, the potential risk of adverse effects increases.
if you want to guard against excess intake what do you use
UL
_ are the weakest of all scientific finding
case study
what is epidemiological studies
help to determine
the distribution of health-related events in specific
populations
which study between case study or epidemiological studies are stronger
epidemiological
what is the strongest studies
experimental studies
The strongest results come from studies in which
data are obtained from
both an experimental (treatment)
and a control
which systems is Anaerobic and which one is aerobic
ana: CPr + glycolysis
aer: oxidative phosphorylation
The DRI value are based on the _ whenever it’s possible
RDA
% daily value tell you what
how munch nutrient in a serving of food contributes to a daily diet
the most conclusive evidence of study comes from studies that are
are randomized, double-blind, placebo-
controlled, and published in peer-reviewed journals.
what is a grade 1 study
The conclusions are supported by good evidence,
what is a grade II study
The conclusions are sup-
ported by fair evidence, known as a limited body of
data
what is a grade III study
The conclusions are
supported by limited evidence.
what is a grade IV study
the conclusions are supported by expert opinion, known as
panel consensus judgment,
