Chapter 10 nutrition Flashcards
what food groups comprise the 5 colored bands of MyPyramid?
grains vegetables fruits milk meat and beans
How many serving of each food group
because portion sizes differ MyPyramid recomends oucnes and cups
How many ounces/cups of each 5 groups
Grains: 6oz Vegetables: 2 1/2 cups Fruits: 2 cups milk: 3 cups meat and beans: 5 1/2 ounces
what is the typical recommended intake of p/c/f?
Protien 10-15%
Carbs: 45-65%
Fat 20-35%
Protein requirement for athlete?
1.5-2.0g/kg of body weight
difference between LDL and HDL
LDL=bad Low density
HDL=good high density
what are triglycerides?
the union of glycerol with 3 fatty acids
saturated fats
fatty acids containing no double bonds
monosaturated
one double bond
polysaturated
2 or more double bonds
what is cholesterol?
synthesized in the liver and intestine it is important for cell membranes and the production of bile
how does dehydration affect performance?
Causes cardiovascular strain and impaired ability to dissipate heat.
what can happen if dehydration occurs?
collapse,
what are electolytes
control fluid balance, loss of sodium from sweating can result in heat cramps
strategies to enhance fat utilization during exercise? promote fat oxidation and decrease muscle glycogen depletion?
caffeine, consumption of medium-chain triglycerides, exposure to high-fat, low carb diets
the best diet is
individulized
what is the first step in nutirional counseling
define the athletes goals
what are the 2 fundamental components of the diet
appropriate calorie lever
appropriate nutrient level
essential amino acids
His Is Leu Lys Met phe thr try Val
non essential
ala arg asp cyc glut gly pro ser tyr
how much protein should come from animal sources
2/3rds
protein intake recommendation for adults
10-15%
how much protein should aerobic endurance athletes eat
.8g/kg of body weight
how much protein should resistant training athletes consume?
1.7g/kg of body weight
general recomommendation for protein of athletes
1.5-2.0 g/kg of body weight
how much is too much protein?
greater than 4.0g/kg body weight
monosaccharides
glucose, fructose and galactose singe sugar molecules
disacchardies
sucrose lactose maltose 2 simple sugar units joing together
sucrose is a combination of
fructose and glucose
polysaccharides
complex carbs such as fiber or starch
carb intake for athletes
5-6 g/kg of body weight
aerobic endurance athletes carb requirements
8-10
optimal level of LDL
less than 100
optima level for total chholesterol
less than 200
optimal livel for HDL
50
fat recommendation
20-35
why should an athlete reduce fat?
- to increase carbs
- to reduce calories
- to decrease blood cholesterol
vitamin A
promotes growth of body tissues, hair, skin, vision
liver, cheese, egg yolk, whole milk, butter
Beta carotene
antioxidant
veggies and fruit
vitamin D
absorbtion of calcium, bones
fish, milk, egg yolks, butter
Vitamin E
antioxidant
oils, nuts,
vitamin K
blood clotting
veggies and fruits
VItamin C
healthy cell development, antioxidant
veggies and fruit
Thiamin B1
carb meabolism, nervious system
nuts, peas, oranges,
riboflavin
red blood cell formation, nervous systen, carb,
liver, almonds, milk, eggs, lamb, broccoli
niacin
carb, nervious system
soy, nuts
how much water in the body?
45-70%
how much water in the muscles?
75%
how much water in fat?
20%
voluntary dehydration
the phenomenon that athletes only replenish 2/3rd of the water they swear off
total water intake
2.7-3.7 L/day
continuous sweating during prolonged exercise can be?
1.9 quarts per hour
athletes sweating for severeal hours per day may need and extra?
3-4 gallons
1% fluid loss is associated with?
an elevation in core temperature during exercise
3-5% fluid loss of body weight results in?
cardiovascular strain and impaired ability to dissipate heat
7% of fluid loss what is likely?
collapse
how much dehydration is normal for athletes during practice in the heat
2%-6%
each pound of fluid loss should be replaced with how much water before the next practice?
1 pint of fluid loss
signs of dehydration
dark yellow urine
decreased urination
rapid resting hear rate
prolonged muscle soreness
what are the major electrolytes lost in sweat
sodium and chloride and some potassium
what may someone experience who has sodium depletion
heat cramps
how much water should you consume before activity
1 pint (16 ounces, .5L) 2 hours before activty
during a training session how much water should be drank?
6-8 fluid ounces every 15 min
after a training session how much water should be drank?
1 pint for every pound of weight lost
when should you eat your precompetition meal
3-4 hours prior to event
what athletes should allow 3-4- hours between a meal and practive
athletes who are in contact sports(hit in stomach)
athletes who lose appetit before a copetition
athletes who get diarrhea
athletes who exercise in the heat
athletes who participate in a high intensity sport
athletes who should eat 30 minute before competition
athletes who feel hungry during event
athletes who feel shaky
aerobic athletes who want to maximize carb stores
it is important that athletes cosume food and bevereage that>
they lke, tolerate, used to, believe will result in a winning performance
primary goal of precompeition meal
provide fluid and energy for the athlete during performance
how many grams of carbs per g/kg should some cosume when carb loading, and how much will that increase glycogen stores
8-10, 20-40%
the thermic effect of food accounts for how much of the totasl energy requirement
7-10%
diagnotice criteria for aneroxia
- refusal to maintain body weight
- fear of being fat
- denial of seriousness of low body wieght
- amenorrhea of at least 3 missed periods
diagostic criteria for bulimia nervosa
- lack of control with binge eating
- compensatory behavior to prevent weight gain
- at least 2 binges followed by compensatory behavior each week. for at least 3 months
4.
warning signs for anorexia nervosa
- commenting about being fat
- dramatic weight loss for no medical reason
- reaching a weight that is below the ideal for the athlete and continuing to lose weight during off season
- preoccupation with food, calories, and weight
warning signs for bulimia
- eating secretly
- disappearing after eating
- being nervous when they cant be alone after eating
- losing or gaining extreme amounts of weight
- smell of vomit
6 disappearants of large amounts of food
warning signs for both eating disorders
- constipation
- modd swings
- social withdrawal
- relentless, excessive exercise
- strict dieting followed by binges
- critisism of ones body
- denial that a prolem exists
steps to manage eating disorder
- fact finding
- confronting
- referring
- follow up
warming signs from the 1st assessment (fact finding) that might make the CSCS believe the athlete has an eating disorder
- amenorrhea
- weightloss and refusal to gain it back
- reports from athlete that condradict what others said
- strong denial of problem
what is crucial for the CSCS to have when dealing with eating disorders
a plan
what not to do when dealing with an eating disorder
- monitor food intake
- frequent weighins
- giving nutritional information
- telling them they look fine
what should the CSCS do when an eating disorder is suspected
refer the atheltet
