Chapter 10 Flashcards
Prior to training or competition, the athlete’s diet should consist of __ amounts of ____ and ____ so they can empty quickly
low, fat and fiber.
What should nutrition look like pre-competition?
Average amount of protein
No sugar alcohols
No carbs
Increases glycogen stores
Carb loading
What is carb loading?
3 days prior to competition with high carbs and tapering of workouts.
__ - ___ grams of carbs has been shown to increase glycogen store by ___ - ___ %.
8-10. 20-40%
How many grams of carbs are recommended for marathon runners 36-48 hours prior to marathon
10-12
Post competition: aerobic endurance
Protein is vital for recovery as breakdown of muscle is high
Post competition: high intensity
Protein will help decrease muscle damage
Post competition: strength and power
High glycemic carbs are recommended as soon as possible after exercise
Post competition: Concurrent training
Consume carbs
How to gain weight
Increase calorie intake by 500.
eat larger portions
increase frequency of meals
choose calorie dense foods
How to lose weight
consume fewer calories
What does BMI stand for
Body mass index
How to calculate BMI
body weight (kg)/ height (m) squared
BMI numbers (underweight - extreme obesity)
< 18.5 underweight 18.5 - 24.9 normal 25 - 29.9 overweight 30 - 34.9 obesity I 35 - 39.9 obesity 2 > 40 extremely obese
Distorted body image and intense fears of weight gain. Excessively restrict calories and lose a lot of weight. Some bing or purge
Anorexia nervosa
Repeated episodes of uncontrolled binge eating. Significantly eating more food at one time than most would. Not followed by purging
Binge Eating
Recurrent consumption of food in amounts higher than customary. Purging follows these episodes
Bulimina Nervosa
Feeding disturbance that has a lack of interest in food or eat. Based on sensory information regarding food or eating
Avoidant or restrictive food intake disorder
Eating nonnutritive substance for at least one month at a time
Pica
When someone chews, re-swallows, or spits regurgitated food
Rumination disorder
