Chapter 13: Sports Nutrition Flashcards
the application of nutritional principles for enhancing athletic performance
sports nutrition
_____ of certain nutrient may impair athletic performance due to insufficient energy supply, inability to regulate exercise metabolism at an optimal level, or decrease synthesis of the key body tissues or enzymes
inadequate intake
_____ impair athletic performance and even the health of the athlete by disrupting normal physiologic processes or causing undesirable changes in the body
excessive intake
energy and nutrient requirements (5)
type of activity, duration, intensity, frequency, timing
dietary recommendations - calories
athletes and individuals who exercise more vigorously require _____ than normal in order to maintain a high resting metabolism and reap the benefits of their exertion
in addition, the athlete’s basal metabolic rate, body composition, age, and environment must be taken into account
more
dietary recommendations - calories
many athletes may require between _____ calories daily
3000-6000
dietary recommendations - calories
appropriate calorie percentage distribution (AMDR) for athletes would be
C-P-F: 60-15-25
dietary recommendations - cho
metabolized up to 3x faster than energy from _____, which allows for faster muscle contractions
fat
dietary recommendations - cho
_____ provide energy at a slow and gradual pace
complex cho
dietary recommendations - cho
_____ cause a rapid drop in blood sugar
simple cho
dietary recommendations - cho
cho should be 55-60% of total caloric intake, which is about _____ g/lb of body weight
2.3-2.9
dietary recommendations - cho
consume _____ kg BW 1 hr before training/exercise
1 g
dietary recommendations - cho
consume _____ g/kg BW 4 hrs before training/exercise
4 g
dietary recommendations - cho
consume large portion of cho within _____ hrs after training because glycogen synthesis is greater
2 hrs
dietary recommendations - cho
cho consumption for athletes involved in heavy training should be approx _____ g per day
400 g
dietary recommendations - cho
consume _____ g/kg BQ of CHO for 1 hour of training per day
6 g
dietary recommendations - cho
consume _____ g/kg BW of CHO for 2 hrs of training per day
8 g
dietary recommendations - cho
consume at least _____ g/kg BW of CHO for 3 hrs of training per day
10 g
cho and chon requirement before, during, and after exercise
requirement: ?
timing of meal: 1 hr prior to exercise
0.45-0.9 g CHO
cho and chon requirement before, during, and after exercise
requirement: ?
timing of meal: during exercise (every 30-60 mins to prevent hypoglycemia and hunger)
0.5 g CHO
cho and chon requirement before, during, and after exercise
requirement: ?
timing of meal: immediately after and 2 hrs post exercise (which would be the next meal)
0.5 g CHO
0.16 g
cho needs during exercise
if with sports drink, _____ oz. every 15-20 mins mins and 16-50 oz. after 30 mins
4-8 oz
16-50 oz
cho needs during exercise
if solid food, _____ CHO every 15-20 mins and _____ CHO per hr
7-15 g CHO
30-60 g CHO
cho needs after exercise
_____ as soon as possible, or within the first 30 mins after exercise, and at 2-hr interval up to 4 hrs after exercise
40-60 g
cho needs after exercise
_____ CHO/kg within the first 30 mins after exercise, and at 4 hrs after exercise
1.5 g
cho needs after exercise
if weight is less than 60 kg then 60 g will be at the _____ end of range
maximum
cho needs after exercise
if weight is greater than 60 kg, then 60 g will be at the _____ end of range
minimum
cho needs after exercise
maximum _____ g/kg BW at 2hrs intervals up to 4 hrs after exercise
1.5 g
cho needs at short-term events
an _____ in the amount of cho combined with a light workout at least 1 day prior to a short-term event will assure a supply of liver and muscle glycogen
increase
cho needs at short-term events
on the day of the event, the athlete should _____ roughage, fats, and gas-forming foods to avoid a heavy, long-lasting, flatus-producing residue
eliminate
cho needs at long-term events
prior to long-term events, modified glucose loading should be provided to increase muscle glycogen
after event has begun, glucose ingestion is suggested in order to spare liver glycogen stores
glucose immediately before an event will impair lipid mobilization and is therefore contraindicated
-
dietary recommendations - chon
about _____ of additional protein is sufficient in muscle-building phase
6-7 g
dietary recommendations - chon
_____ above the normal daily allowance will provide for body maintenance in most athletic endeavors
3 g
dietary recommendations - chon
_____ protein is required except when there is an unusual development of muscles
no additional
dietary recommendations - chon
______ in the diet should be avoided because animal fat is likely to be high in saturated fat, is expensive, and has an adverse effect on body hydration
excessive protein
dietary recommendations - chon
proteins and cho should be consumed _____ for all sports - they have been shown to enhance recovery while replenishing muscle glycogen and repairing tissue
post-exercise
dietary recommendations - chon
ratio of chon:cho
1:3
chon req acc to PA
protein requirement: 0.8 g/kg BW/day
physical activity:
sedentary population
chon req acc to PA
protein requirement: 0.55-0.8 g/lb BW
physical activity: ?
athletes in general
chon req acc to PA
protein requirement: 1.0-1.2 g/kg BW/day
physical activity: ?
endurance athlete
chon req acc to PA
protein requirement: 1.2-1.5 g/g BW/day
physical activity: ?
strength training athlete
chon req acc to PA
protein requirement: 0.8 g/lb
physical activity: ?
power athletes
chon req acc to PA
protein requirement: 0.6 g/lb
physical activity: ?
combination sports use
dietary recommendations - fat
power and combination sport competitors should hold their fat intake to _____ g/lb BW
0.45
dietary recommendations - fat
endurance athletes may need to _____ their fat intake because their cho intake is sufficient for keeping muscle glycogen levels elevated
decrease
dietary recommendations - vitamins and minerals
if no deficiency exists, supplementation is _____
ineffective
dietary recommendations - vitamins and minerals
increased exercise levels are not correlated with increased dietary needs for vitamins or minerals, with the possible exception of _____ for very active women
riboflavin (vitamin b2)
dietary recommendations - vitamins and minerals
increased exercise levels are not correlated with increased dietary needs for vitamins or minerals, with the possible exception of _____ for very active men
pyridoxine (vitamin b6)
dietary recommendations - vitamins and minerals
of the vitamins and minerals, _____ is important in young athletes because anemia is associated with reduced oxygenation
iron
dietary recommendations - vitamins and minerals
_____ is supplemented with the idea of helping to build muscle and promote growth
human synthesize adequate amounts of this nutrient; its functions are with the central nervous system and cell structure
choline
dietary recommendations - vitamins and minerals
a trace element involved with glucose metabolism
chromium
dietary recommendations - vitamins and minerals
*chromium:
mixes with _____ in the body - forms chromium picolinate - available in supplement form
picolinate acid
dietary recommendations - vitamins and minerals
*chromium:
with strenuous exercise, the body may lose more than usual from _____
urine
dietary recommendations - water
most crucial nutrient for athletes
need about 1 L of water for every 1000 calories consumed (1 fl. oz. per kg BW)
water
dietary recommendations - water
_____ associated with a minimal water loss of 3% BW; such a fluctuation in weight may be accompanied by a depressed level of performance that will undo the benefits of training
premature fatigue
dietary recommendations - water
water losses of 9-12% of total BW can be fatal
with _____, the body can lose 2 quarts per hr
strenuous exercise
dietary recommendations - water
a gam of sweat evaporating from the skin removes approximately 0.6 kcal of energy from heat
(1 g of sweat = _____ kcal burned)
0.6
dietary recommendations - water
a loss of 2-3% in BW due to sweating can reduce _____ by more than 10%
aerobic ability
losses of 5% or more in BW can result in _____
heat stroke
fluid needs - before exercise
lots of fluids 24-36 hrs before exercise
-
fluid needs - before exercise
_____ oz. of fluid 2 hrs before exercise
16
fluid needs - before exercise
_____ oz. water approximately 15 mins before exercise
8-20 oz
fluid needs - before exercise
_____ of fluid immediately before exercise
4-8 oz
fluid needs - during exercise
drink _____ oz of water every 10-20 mins
4-10 oz
fluid needs - during exercise
drink _____ ml of chilled liquid every 10-15 mins rather than a large amount at one time
100-200 ml
fluid needs - during exercise
what liquids to avoid?
concentrated juices (softdrinks, fruit juice, fruit drinks)
fluid needs - after exercise
take _____ pint water/lb BW loss
1 pint
fluid needs - after exercise
drink at least _____ oz. of fluid after exercise
8-16
fluid needs - after exercise
for moderate exercise without extreme temperatures or duration, _____ is the best choice for replacing the fluids
it cools the body and empties quicker from the stomach
cold water
fluid needs - after exercise
_____ increases the losses of sodium, potassium, and chloride
profuse sweating
fluid needs - after exercise
_____ are weak solutions containing small amounts of cho and minerals that are designed to be used during exercise to replace water and electrolytes and to provide some cho for energy
can be useful in events lasting over 90 mins
sports drinks
fluid needs - after exercise
avoid _____ during exercise because they increase the likelihood of dehydration
salt tablets
fluid needs - after exercise
_____ may be better than water for fluid replacement during prolonged exercise provided that the concentration of glucose is less than 12%
the absorption rate is decreased at the 12% level, and the athlete may experience GI distress
glucose solutions
fluid needs - after exercise
diluted salt solution
1/3 tsp to 1 qt water
