Chapter 18 Flashcards
substance that completes or makes an addition to daily dietary intake
Dietary supplement
What vitamins have the potential for excess dosage?
A, D B6
What minerals have the potential for excess dosAge?
Iron, Zinc, Ca+
Why is creatine used by strength athletes
increases muscle creatine levels, enhances high intensity efforts, Increase muscle mass, strength, and anaerobic performance
explain the benefits of caffeine for endurance athletes
Ergogenic benefits present more than an hr OR high intensity short duration exercise lasting about 5 min. Does not work for sprints lasting 90 seconds or less
How should calcium be taken
with meals, spaced throughout the day, better than ingesting 100% daily needs at one time
Avg daily nutrient intake level that is ESTIMATED to meet the requirement of HALF the healthy individuals who are in a particular life stage and gender group
Estimated Average requirement (EAR)
avg daily nutrient intake level that is SUFFICIENT to meet the nutrient requirement of nearly ALL healthy individuals who are in a particular life stage and gender group
Recommended Daily Allowance (RDA)
A recommended average daily nutrient intake level based on OBSERVED approximations or estimates of nutrient intake that are assumed to be adequate for a group of healthy people (Used when RDA cant be determined)
Adequate Intake
Highest daily average nutrient intake level likely to pose no risk of adverse health affects to almost all individuals in a particular life stage and gender group. As intake increases above this, the potential risk of adverse effects increases
Tolerable Upper Intake
What is creatine dosing
5-7 days at 20 g per day
2-5 g per day after
Explain when caffeine as an ergogenic is most potent
3-6mg/kg body weight about an hr before exercise
vitamin that can cause liver damage
A
Vitamin that causes calcification of the brain
D
Vitamin that may cause GI issues
Iron