Chapter 1: Introduction to Nutrition

Question 1

Physical activity

Answer 1

Bodily movement resulting in an increase in energy expenditure above resting levels

Question 2

Exercise

Answer 2

Physical activity that is planned, structured, repetitive, and purposive

Question 3

Sport

Answer 3

Competitive physical activity

Question 4

Sports Nutrition

Answer 4

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.

Question 5

Aerobic exercise

Answer 5

Provides cardiovascular conditioning.
Uses CHO in the aerobic system for energy (oxidative phosphorylation).

Question 6

Anaerobic exercise

Answer 6

Similar to aerobic exercise but uses the anaerobic system for energy (anaerobic glycolysis).
Uses CHO but it is metabolized without oxygen.

Question 7

Periodization Plan (Training and Nutrition)

Answer 7

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.

Question 8

How do training and nutrition influence each other?

Answer 8

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.

Question 9

What is the basic nutrition standards and guidelines?

Answer 9

Dietary references in take (DRL) is a standard used to assess nutrient intake, and assess and plan diets for healthy individuals and groups.

Question 10

What are the four reference values for the DRI and when/how are they used?

Answer 10

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

Question 11

What are the main recommendations from the Canada Food Guide regarding diet?

Answer 11

Be mindful of your eating habits
Cook more often
Enjoy your food
Eat meals with others

Question 12

Nutrition Facts Labels

Answer 12

Provides specific information on nutrients in produce.
Found on all food products.

Question 13

What is the sports nutrition guideline for energy?

Answer 13

Must adequate enough to support training, recovery, and performance, and to maintain good health.
Adjustments for weight loss/gain/training season.

Question 14

What is sports nutrition guideline for CHO?

Answer 14

3-10g/kg of body weight (varies by sport).
Timing influences how much CHO consumed (before, during, after).

Question 15

What is sports nutrition guideline for protein?

Answer 15

1.2-2 g/kg body weight (varies by sport).
Timing influences how much protein is consumed (before, during, after).

Question 16

What is the sports nutrition guideline for fats?

Answer 16

Must determine protein and CHO consumption first.
20-35% of total calories.
Low fat (<20%) can negatively affect performance nad health

Question 17

What is the sports nutrition guideline for vitamins and minerals?

Answer 17

Can be met through diet if foods are nutrient dense and adequate energy is consumed.
Supplementation should be based on athlete’s usual diet.

Question 18

What is the sports nutrition guideline for fluid intake?

Answer 18

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.

Question 19

Hyponatremia

Answer 19

Too much water for amount of sweat loss which leads to low blood sodium concentration (can be fatal).

Question 20

What are the recommendations for food and fluid intake before exercise?

Answer 20

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.

Question 21

What are the recommendations for food and fluid intake during exercise?

Answer 21

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.

Question 22

What are the recommendations for food and fluid intake after exercise?

Answer 22

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

Question 23

What should we keep into perspective when making/following an eating plan?

Answer 23

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.

Question 24

What are three basic types of research studies?

Answer 24

Case studies, epidemiological studies, and experimental studies

Question 25

Case study

Answer 25

Observational records
Provide information about an individual in a particular situation
Help form a hypothesis

Question 26

Epidemiological study

Answer 26

Distribution of health-related events in specific populations
Shows associations and correlations, but cannot make causal relationship

Question 27

Experimental study

Answer 27

Involves strict protocols
Cause and effect can be established

Question 28

What makes a research design and methodology strong?

Answer 28

Randomized, double-blind, placebo-controlled, and crossover study

Question 29

What are the key concepts of peer review?

Answer 29

Takes a long time.
Every scientific study should be peer reviewed.
Involves a group of similarly trained professionals scrutinizing/reviewing a research paper. Can take over 18 months from initial submission of manuscript before it is published. Involves lots of editing of research paper.

Question 30

Correlation

Answer 30

Epidemiological studies establish correlation.
A relationship exists between two variables, and the strength of that relationship.
Cannot determine causation through correlation.

Question 31

Causation

Answer 31

Experimental research establishes causation.
Variable studied produces a particular effect.

Question 32

Spurious correlations

Answer 32

Connection between two variables that appears to be causal but is not

Question 33

What are the key things to remember for conducting studies?

Answer 33

Importance of replication
Extrapolation of results
Accuracy of data interpretation
Cumulative results and consensus
Slow evolution and strength of the scientific process
Usage of results in promotions and marketing