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NASM PES > Chapter 14: Performance Nutrition > Flashcards

Chapter 14: Performance Nutrition Flashcards

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1
Q

Performance nutrition

A

combination of strategies to enhance performance through specific food and nutrient choices, timing, and quantities.

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2
Q

Carbohydrates

A

primary fuel source during activity; exercise while carbohydrate-depleted increases stress hormones and reduce immune function; consumed in grains, fruits and vegetables, legumes, dairy

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3
Q

Glycogen

A

carbohydrate stored within muscle and liver tissue; depleted over two hours of exercise, or a 15-hour fast

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4
Q

Fibre

A

non-digestible carbohydrate; soluble and

insoluble types; beneficial for healthy gut and immune system function.

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5
Q

Glycemic Index (GI)

A

rating of carbohydrates based on how rapidly they raise blood sugar; higher-GI carbs raise blood sugar faster

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6
Q

Glycogen supercompensation (carbohydrate loading)

A

can almost double muscle glycogen concentrations; most effective for intense endurance activities over 90 minutes; consume typical meals for 3 days followed by 3 days of a high-carb diet just before the competition

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7
Q

Protein

A

supports growth and maintenance of body tissues; synthesizes enzymes, hormones, and other peptides; builds antibodies; maintains fluid and electrolyte balance, repairs exercise-associated muscle damage provides energy and glucose; consumed in meat, poultry, fish, eggs, beans, nuts, dairy

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8
Q

Gluconeogenesis

A

the metabolic pathway that generates glucose from non-carbohydrate substrates such as pyruvate, lactate, glycerol, and glucogenic amino acids.

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9
Q

Whey proteins

A

collection of globular proteins isolated from whey, a by-product of cow’s-milk cheese making; the highest biological value of any protein

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10
Q

Casein

A

predominate phosphoprotein accounting for nearly 80% of proteins in milk and cheese

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11
Q

Essential amino acids

A

must come from food; cannot be synthesized by the body

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12
Q

DAILY CARBOHYDRATE INTAKE RECOMMENDATIONS FOR ATHLETES

A

Typical American diet: 4-5 g/kg/d
General training needs: 5-7 g/kg/d
Endurance training needs: 7-10 g/kg/d
Ultra-endurance training needs: 11 g/kg/d or more

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13
Q

DAILY PROTEIN INTAKE RECOMMENDATIONS FOR
ATHLETES:
Moderately active adults

A

0.8 g/kg/d

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14
Q

DAILY PROTEIN INTAKE RECOMMENDATIONS FOR
ATHLETES:
Strength athletes

A

1.6-1.7 g/kg/d

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15
Q

DAILY PROTEIN INTAKE RECOMMENDATIONS FOR
ATHLETES:
Strength athletes (vegetarian)

A

1.7-1.8 g/kg/d

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16
Q

DAILY PROTEIN INTAKE RECOMMENDATIONS FOR
ATHLETES:
Endurance athletes

A

1.2-1.4 g/kg/d

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17
Q

DAILY PROTEIN INTAKE RECOMMENDATIONS FOR
ATHLETES:
Endurance athletes (vegetarian)

A

1.3-1.5 g/kg/d

18
Q

DAILY PROTEIN INTAKE RECOMMENDATIONS FOR
ATHLETES:
All exercising individuals

A

1.4-2.0 g/kg/d

19
Q

Fats

A

maintain function and elasticity of cell membranes, support structure and function of the nervous system, produce hormones, regulate body temperature, assist with vitamin and carotenoid absorption, protect vital organs; saturated, monounsaturated, and polyunsaturated types; consumed in meats, poultry, fish, oils

20
Q

DAILY FAT INTAKE GUIDELINES

A 
• 20-35% of daily energy intake
 10% from saturated fatty acids
 10% poly-unsaturated fatty acids 
 10% mono-unsaturated fatty acids
• Very low fat (<15%) diets show no performance benefit
21
Q

Micronutrients

A

vitamins and minerals; play key roles in metabolism, bone health, haemoglobin production, immune function, and protection from oxidative damage

22
Q

TERMS RELATED TO DAILY NUTRIENT INTAKE RECOMMENDATIONS:

DRI

A

Dietary Reference Intake—family of four nutrient reference values; RDA, AI, EAR, and TUL; primary goals are to prevent nutrient deficiencies and reduce risk of chronic diseases such as osteoporosis, cancer, and cardiovascular disease

23
Q

TERMS RELATED TO DAILY NUTRIENT INTAKE RECOMMENDATIONS:

RDA

A

Recommended Daily Allowance—average daily dietary intake level that adequately meets nutrient requirements of nearly all healthy individuals in a particular life stage and gender group

24
Q

TERMS RELATED TO DAILY NUTRIENT INTAKE RECOMMENDATIONS:

AI

A

Adequate Intake—used when an RDA cannot be determined; recommended intake value based on observed or experimentally determined nutrient intake estimates of a group of healthy people

25
Q

TERMS RELATED TO DAILY NUTRIENT INTAKE RECOMMENDATIONS:

EAR

A

Estimated Average Requirement—used to assess dietary adequacy; basis for the RDA; daily nutrient intake value estimated to meet half of a healthy individual’s requirement

26
Q

TERMS RELATED TO DAILY NUTRIENT INTAKE RECOMMENDATIONS:

TUL

A

Tolerable Upper Level—highest level of daily nutrient intake not likely to pose a risk of adverse health effects for almost all individuals in the general population; potential risk of adverse effects increases as intake increases above TUL

27
Q

Antioxidants

A

nutrients that help remove free radicals from the body and reduce oxidative stress; e.g., vitamins E and C, beta-carotene, selenium; can become toxic at high doses

28
Q

Daily energy balance

A

when sufficient calories are consumed to match daily energy expenditure

29
Q

Inter-day energy balance

A

body composition can be impacted by meal and snack frequency; avoid energy deficits
throughout the day by consuming smaller, more frequent meals

30
Q

Pre-exercise meal

A

should contain sufficient fluids to maintain hydration, be low in fat and fiber to encourage gastric emptying, be high in carbohydrates to optimize glycogen stores, contain moderate protein, and be made of familiar foods so as to not upset the stomach; consume meal with 200-300g carbs 3-4 hours before exercise

31
Q

Sports drinks

A

drinks containing 4-8% carbohydrates improve performance; use before morning workouts and for athletic events lasting longer than 1 hour

32
Q

Muscle fuel recovery

A

consume high-GI carbs and proteins in a 4:1 ratio within 30-45 minutes immediately after exercise to maximize glycogen replenishment, promote anabolic processes, and enhance recovery

33
Q

Insulin

A

the substance responsible for transporting glucose and amino acids into cells and initiating glycogen and protein synthesis; muscle cells are most insulin-receptive immediately after exercise

34
Q

Performance effects of hydration

A

dehydration of greater than 2% body mass can decrease aerobic exercise performance, visuomotor tracking, short-term memory, response time, coordination, attention, and mental focus

35
Q

FLUID REPLACEMENT GUIDELINES:

Before Exercise

A

14-22 oz. fluid 2 hours before exercise

36
Q

FLUID REPLACEMENT GUIDELINES:

During Exercise

A

6-12 oz. water or sports drink every 15-20 min of exercise

37
Q

FLUID REPLACEMENT GUIDELINES:

After Exercise

A

16-24 oz. water or sports drink for every pound of body weight lost during exercise

38
Q

Symptoms of dehydration

A

thirst, discomfort, fatigue, flushed skin, muscle cramps, apathy, dizziness, headache, nausea, vomiting, chills, shortness of breath

39
Q

Hyponatremia

A

abnormally low levels of blood sodium; a.k.a. water intoxication; caused by overdrinking hypotonic fluids combined with excessive sodium loss (sweat)

40
Q

APPROPRIATE NUTRITIONAL DISCUSSION TOPICS FOR THE SPORTS PERFORMANCE PROFESSIONAL

A

• Food preparations methods
• Healthy snacks
• Statistical information on the relationship between
chronic disease and the excesses of deficiencies of specific
nutrients
• Vitamins and minerals as essential nutrients
• Food guidance systems: USDA MyPlate (www.choosemyplate.gov)
• Carbohydrate, protein, and fat basics
• Nutrients contained in foods or supplements
• Importance of water and hydration status

NASM PES (16 decks)

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