Chapter 18,22 Flashcards
What is the energy balance equation
change in body macronutrient stores = energy intake (food consumption) - energy expenditure (REE + PA/E + TEF)
what are the three things that change in body macronutrient stores
- fat (white fat cells)
- proteins (cellular proteins)
- carbohydrates (glycogen)
Does REE, TEF, or PA/E increase or decrease when indiviudals become more active
- REE (resting energy expenditure) decreases
- PA/E (physical activity/exercise energy expenditure) increases
- TEF (thermic effect of food) remains the same
What is dietary reference intakes
quantity of nutrients needed for proper function and health
What are the 6 things that are under dietary reference intakes (DRI’s)
- Tolerable upper intake level: how much you can consume before it becomes toxic
- recommended dietary allowance (RDA)
- adequate intake
- estimated average requirement
- estimated energy requirement
- acceptable macronutrient distribution range
what are the two subgroups of dietary reference intakes
- Recommended daily allowance
- adequate intakes
what is recommended daily allowances
quantity of each nutrient to meet the needs of nearly all (97-98%) healthy persons within a specific life stage
* if certain pathology or issue: not always correct for every person
what is adequate intakes
- recommended daily intake based on apparently heathy people
- used when an RDA cannot be determined
use second
What is the equation for BMI
BMI = body weight (kg) / height (m) ^2
at what lifestyle is the BMI accurate
only with sedentary individuals
What is the estmated energy requirement
average dietary energy intake predicted to maintain energy balance considereing age, sex, weight, height, and level of physical activity
What are the 6 classes of nutrients
- carbohydrates
- fats
- proteins
- water
- minerals
- vitamins
What are the two classes of nutrients
- macronutrients
- micronutrients
What are the nutrients in macronutrients
water, CHO, fat, proteins
What are the nutrients in micronutrients
vitamins, minerals, trace elements
what are carbohydrates
sugars and starches
* can be digested and metabolized for energy
* blood glucose is maintained with narrow limits by the endocrine system
- adult daily recommended intake = 130 g/day
dietary fiber
* cannot be digested or metabolized
* provides sense of fullness (satiation) during a meal
* reduces transit time in intesting - binds to bile and decreases cholesterol
- riber recommendations = higher for men than women
Explain exercise intensity and fuel selection
with higher intensity you want to increase CHO utilzation and decrease fat utilization
Explain exercise duration and fuel selection
with higher intensity you want to increase fat utilzation and decrease CHO utilization
Explain how time to exhaustion is related to intitial muscle glycogen stores
- muscle glycogen is NOT the determining factor in exercising to exhaustion
- other factors like ATP-PCr availability and amount of H+ limits the amount
Endurance performance is improved by what type of diet? What does this do for the body and how long does will it last?
high carb diet
* increase muscle glycogen performance and time
* most important in events at high intensity lasting over an hour (less than hour dont need to fuel)
Glycogen depletion leads to what following exercise
greater synthesis of glycogen following exercise
increased glycogen synthase activity
Explains how different a low vs. high CHO diet is influenced during repeated days of training
- high CHO – depleted but then recovery is dependent on how much CHO consumed – eat more = recover better –> effect wehre glycogen levels are for the next exercise
- low CHO – depleted but then eat low amount of CHO so cannot recover the amount of CHO (small increase) before next exercise –> continuously decrease muscle glycogen level
Explain what muscle glycogen supercompensation is in the Classical method
- prolonged stremous exercise to deplete glycogen stores
- high-fat/protein diet for 3 days while continuing to train
- 90% CHO diet for 3 days w/ inactivity
( must completey deplete muscle glycogen stores)
result is w/ resting and 90% CHO diet glycogen increases exponentially
Explain what muscle glycogen supercompensation is in the modified method
- tapering workouts (90-40 mintues) over several days while eating 50% CHO diet
- two days of 20 min workouts while eating 70% CHO diet
- day of rest eating 70% CHO diet before event