Chapter 1: Introduction to Nutrition Flashcards
Physical activity
Bodily movement resulting in an increase in energy expenditure above resting levels
Exercise
Physical activity that is planned, structured, repetitive, and purposive
Sport
Competitive physical activity
Sports Nutrition
Blend of nutrition and exercise physiology.
Based on sound scientific evidence.
Requires some art to apply scientific principles because there are many factors involved in nutrition.
Supports skill development, sports specific training, daily needs, and recovery.
Aerobic exercise
Provides cardiovascular conditioning.
Uses CHO in the aerobic system for energy (oxidative phosphorylation).
Anaerobic exercise
Similar to aerobic exercise but uses the anaerobic system for energy (anaerobic glycolysis).
Uses CHO but it is metabolized without oxygen.
Periodization Plan (Training and Nutrition)
Training periodization plan helps to ensure athlete’s meets their peak performance at the correct time in the season.
Nutrition periodization plan aligns an athlete’s nutrition plan with the training period they are in.
How do training and nutrition influence each other?
Skill development and training is key to improving performance.
Nutrition supports training and good health.
Dietary intake needs daily attention, but an athlete’s diet must be flexible.
What is the basic nutrition standards and guidelines?
Dietary references in take (DRL) is a standard used to assess nutrient intake, and assess and plan diets for healthy individuals and groups.
What are the four reference values for the DRI and when/how are they used?
Recommended dietary allowance (RDA)
Adequate Intake (AI): used when RDA cannot be determined
Estimated average requirement (EAR): basis for RDA
Tolerable upper intake level (UL)
EAR used when planning diets for groups, RDA/AI used to guard against inadequate vitamin and mineral intakes in individual diet planning, and UL used to guard against excess intakes
What are the main recommendations from the Canada Food Guide regarding diet?
Be mindful of your eating habits
Cook more often
Enjoy your food
Eat meals with others
Nutrition Facts Labels
Provides specific information on nutrients in produce.
Found on all food products.
What is the sports nutrition guideline for energy?
Must adequate enough to support training, recovery, and performance, and to maintain good health.
Adjustments for weight loss/gain/training season.
What is sports nutrition guideline for CHO?
3-10g/kg of body weight (varies by sport).
Timing influences how much CHO consumed (before, during, after).
What is sports nutrition guideline for protein?
1.2-2 g/kg body weight (varies by sport).
Timing influences how much protein is consumed (before, during, after).
What is the sports nutrition guideline for fats?
Must determine protein and CHO consumption first.
20-35% of total calories.
Low fat (<20%) can negatively affect performance nad health
What is the sports nutrition guideline for vitamins and minerals?
Can be met through diet if foods are nutrient dense and adequate energy is consumed.
Supplementation should be based on athlete’s usual diet.
What is the sports nutrition guideline for fluid intake?
Factors that affect fluid loss include sweat rate, temperature, humidity, and altitude.
Decrease 2-3% of mass due to fluid loss decreases performance and negatively affect health.
Hyponatremia
Too much water for amount of sweat loss which leads to low blood sodium concentration (can be fatal).
What are the recommendations for food and fluid intake before exercise?
Consume beverage, snack, or meal 1-4 hours prior to exercise to relieve hunger and to help with hydration.
The volume of food and fluid depends to a large extent on the amount of time before exercise and the athlete’s gastrointestinal tolerance.
In general, a meal or snack should be relatively high in CHO, moderate in protein, and low in fat and fiber.
What are the recommendations for food and fluid intake during exercise?
Longer than 60 minutes = 30-60 g/CHO/hour contribute to muscle to fuel needs and blood glucose regulation.
Longer than 2.5 hours = up to 90 g/CHO/hour.
An individualized fluid plan must be developed to replace as much fluid lost in sweat as practical.
What are the recommendations for food and fluid intake after exercise?
Goal is to replenish the nutrients lost during exercise to speed recovery.
CHO consumption = ~1-1.2 g/kg/hour during the early recovery phase.
Fluid to restore hydration status = ~1.25-1.5L for every 1 kg body weight lost.
Electrolytes such as sodium should be consumed if large amounts have been lost in sweat.
Protein to build and repair skeletal muscle tissue = ~15-25g of protein
What should we keep into perspective when making/following an eating plan?
Food is needed to fuel the body and the soul.
Very rigid eating plans can lead to social isolation and can be a sign of compulsive behaviour.
Eating the same foods everyday diminishes the joy of eating.
Key to have a flexible eating plan.
What are three basic types of research studies?
Case studies, epidemiological studies, and experimental studies
