Chapter 10 - Nutrition Strategies for Maximizing Performance Flashcards
Precompetition Nutrition
Should be familiar to the athlete
Choose from either high or low glucemic index
Precompetition Nutrition advantages
Enhance glycogen stores and improve exercise time to exhaustion when consumed 3 or more hours before
Precompetition Nutrition timing
Race as early as 7am, athlete should eat small amounts of food 1 to 2 hours before and during competition
General Guidelines for Precompetition
Hydrate several hours before
Eat at least 4h before the competition including approx.
1-4g/kg of carbs
4 hours before competition
1-4g/kg of carbs
0.15-0.25g of protein
2 hours before competition
1g/kg of carb
Prolonged Activity in hot weather
20-30mEq of sodium per liter, 2 to 5 mEq of potassium, and 5% to 10% of carb concentration
1 hour before competition
liquid sources of carbohydrates are preferable
0.5g/kg of carbs
Carbohydrate loading
THree days of a high carbs diet
8-10g/kg
or even 10-12g/kg 36-48hrs
During Event Nutrition
Athletes should consume enough fluid during exercise to prevent water weight losses exceeding 2% of body weight
Increase rate of carbohydrate absorption
Consuming multiple types of carbohydrates, such as sucrose, fructose, glucose or maltodextrin
Intermittent High Intensity Sports
Tennis players
200-400ml fluid per changeover
Post Competition Nutrition
athletes may wait up to 2 hours after finishing a glycogen depleting event before eating carbohydrate
Protein After Training
To help in the breaks down muscle tissue
It increases the rate of glycogen storage if carbs intake is inadequate
helps to decrease some markers of muscle damage
BMR
Basal Metabolic Rate
the largest contributor to total energy expenditure (65-70%)
Energy expended in physical activity
second-largest component of energy expenditure
Diet-induced thermogenesis
Thermic effect of food
increase in energy expendirure above the RMR several hours following a meal
Harris-Benedict calorie needs
Takes sex, body weight, heigh, and age into account RMR
RMR
RMR x Activity factor
Activity Factor
1.2 (sedentary) to 1.9 (heavy physical activity)
Cunningham equation
RMR = 550+22(LBM)
Weight Gain
500 additional calories per day
eating large potions sizes, increasing meal frequency, focusing on choosing calorie-dense
PROTEIN INTAKE: 1.5-2.0g/kg
Weight (Fat) Loss
Protein INTAKE: 1.8-2.7g/kg
BMI
<18.5 under
18.5-24.9 normal
25-29.9 overweight
30-34.9 obese I
35-39.9 obese II
>40 extreme obese
1 lb
3.500 KCAL
BMI Calculation
Weight (kg)/ Height (m) ²
[Lb/(in) ² ] x 703
Anorexia Nervosa
Distorted body image and an intense fear of gaining weight
Binge Eating Disorder
repeated episodes, occurring at least once a week for a period of three weeks, of UNCONTROLLED BINGE EATING
(eat more than anybody)
Bulimia Nervosa
recurrent consumption of food in greater amounts. Purging follows episodes of binge eating
self-induced vomiting, intense exercise, laxative use, or diuretic use
Bulimia Nervosa Symptoms
at least once a week for a period of three months
Chronically inflamed and sore throat
Swollen salivary glands
Torn tooth enamel
Acid reflux disorder
Intestinal distress
Severe dehydration from purging of fluids
Avoidant/Restrictive Food Intake Disorder
apparent lack of interest in eating or food, avoidance based on the sensory characteristics of food
significant weight loss
significant nutritional deficiency
PICA
people eat nonnutritive substances for a period of at least one month
electrolyte and metabolic disorders, intestinal obstructions, waring away of tooth enamel, gastrointestinal problems
testing for anemia is recommended
Rumination Disorder
involves chewing, swallowing, or spitting of regurgitated food
display for at least one month
