Chapter 24: Programming: Putting It All Together Flashcards
7 steps, in order, for nutrition programming
- Set a goal
- Determine total daily energy requirements adjusted for the goal.
- Set the protein macronutrient
- Set the fat macro
- Set the carb macro
- Individualize and convert numbers to food and habits
- Monitor, evaluate and adjust.
Weight loss of ___% can substantially improve an individual’s health and reduce their risk of many chronic diseases (e.g., diabetes and cardiovascular disease).
10%
Losing body fat while concurrently increasing lean mass
Body recomposition
Division of a training program into smaller, progressive stages.
Periodization
Effects that directly interfere with adaptations of specific training modalities.
Interfering Effects
Macronutrients recommendation: Endurance
Protein: 1.2 to 1.6 g/kg/day (0.5 to 0.7 g/lb/day)
Carbohydrates: 3 to 5 g/kg/day (1.3 to 2.2 g/lbs/day) for the general population and athletes who partake in low-volume training or mostly skill-based training
5 to 8 g/kg/day (2.2 to 3.6 g/lbs/day) for athletes who partake in moderate-volume, high-intensity training – This can be defined as athletes engaging in 2 to 3 hours of training per day for 5 to 7 days per week.
8 to 10 g/kg/day (3.6 to 4.5 g/lbs/day) for athletes who partake in high-volume, endurance-based training – This can be defined as athletes engaging in 3 to 6 hours of training per day for 5 to 7 days per week.
About 12 g/kg/day (5.4 g/lbs/day) for athletes who partake in very-high-volume, endurance-based training – This can be defined as athletes engaging in > 6 hours of training per day for 5 to 7 days per week
Fats: 1 g/kg/day (0.4 g/lb/day)
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Macronutrients recommendation: Strength/Power
Protein: 1.6 to 2.2 g/kg/day (0.7 to 1.0 g/lbs/day)
Carbs: Approximately 5 to 6 g/kg/day (2.2 to 2.7 g/lbs/day)
Fats: About 30% of total daily calories (about 1 g/kg/day or 0.4 g/lb/day)
The rate at which the body uses energy while at rest to keep vital functions going, such as breathing and keeping warm.
Basal Metabolic Rate (BMR)
The energy expended during all forms of activity.
Thermic Effect of Activity (TEA)
The amount of energy (calories) expended to digest and metabolize food.
Thermic Effect of Food (TEF)
Difference between BMR and RMR
Resting metabolic rate (RMR) differs slightly from basal metabolic rate (BMR). BMR is the metabolic rate that is achieved at steady state while RMR is simply measured at rest and can be altered by different conditions.
“BMR measurements must meet total physiological equilibrium whereas RMR conditions of measurement can be altered and defined by the contextual limitations”.
Determining activity level
Sedentary: Little or no exercise and a desk job: 1.2
Lightly Active: Light exercise 1 to 3 days per week: 1.375
Moderately Active: Moderate exercise 3 to 5 days per week: 1.55
Very Active: Heavy exercise 6 to 7 days per week: 1.725
Extremely Active: Very heavy exercise or a physical job or training twice per day: 1.9
What does the Harris-Benedict, Mifflin-St. Jeor, Katch-McCardle and Cunningham equations measure?
Basal Metabolic Rate
Peter, a 40-year-old business executive, needs to determine how many grams of protein to eat each day. He weighs 100 kilograms (220 pounds). His protein intake has been set at 1.6 grams/kilogram. How much protein should he eat per day?
100x1.6=160 grams
Peter, the business executive, has already determined his calorie and protein intake. His next step is to determine how many calories of fat he should eat. His Nutrition Coach recommends a modest fat intake of 30% based on Peter’s food preferences. Peter is sticking with a 2,500-calorie diet to help lose some weight. How many calories should he consume from fat each day?
750 calories
Peter has already determined his total daily calories (2,500), protein (640 calories), and fat intake (750 calories). His next step is to determine how many calories from carbohydrates he should eat. Peter is sticking with a 2,500-calorie diet to help lose some weight. How many calories of carbohydrate should he consume?
2500-640-750=1,110 calories
Measure and weigh food, track calories, track macros
Quantitative
Eat the rainbow, opt for whole grains over refined grains and added sugar, drink mostly water over sugary beverages
Qualitative
What sort of tools are appropriate for a Nutrition Coach to use during a baseline readiness assessment?
Food frequency questionnaire, food diary
What is the division of a training program into smaller, progressive stages?
Periodization
What macronutrient is most affected by an individual’s training volume?
Carbs
What rate of body weight gain per month is considered a realistic rate of weight gain for advanced trainees looking to increase lean body mass?
0.25 to 0.5%
Which equation includes measures of body composition for estimating resting metabolic rate?
Katch-McArdle
Based on the most recent evidence, what is the ideal range of protein consumption per meal to maximize muscle growth?
0.4 to 0.55 g/kg
A 1-kilogram reduction in body weight can reduce the relative risk of developing diabetes by what % according to some research?
16%
Based on the most recent evidence, what is the upper range of protein intake that maximizes muscle growth?
1.6 to 2.2 g/kg/day
What is an appropriate range of carbohydrates for the general population and athletes who partake in low volume training or mostly skill-based training?
3 to 5 g/kg/day
What is the evidence-based technique that the Nutrition Coach can use when discussing key findings to increase the client’s comprehension of new information, promote accurate retention of the key findings once the session has ended, and improve adherence to the recommended plan known as?
Teach-back method
What is a major difference between the Mifflin St Jeor and Katch-McCardle equations?
The Katch-McArdle equation requires data about body composition, whereas Mifflin St Jeor does not.
