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
