chapter 6 Flashcards
Exercise and sports nutrition
promotion of optimal intake of nutrition for tissue, growth, and repair and for providing enough energy but not an excessive amount
optimal nutrition intake can
- Reduce the risk of disease conditions
- Enhance sport and athletic performance
early influences of exercise and sports nutrition
- understanding of proper iron and protein intake
- Development of procedures for measuring energy expenditure
recent influences of exercise and sport nutrition
- Framingham heart study and NHANES
- Formation of the American dietic association 1917
early influences of development of nutrition for sport
importance of consumption of protein and carbs for improved performance
recent influences for development of nutrition for sport
development of muscle biopsy performance enhancement following consumption of vitamin and mineral supplements
dietary to recall
individual reports intake over the previous 24 hours
dietary records
individual records the type and amounts of foods consumed over a time period
nutrients for health and performance
- fat
- protein
- Vitamin
- mineral water
- Cho
epidemiology studies
demonstrates relationships between diet and increased risk of cardiovascular disease, obesity, diabetes, and some cancers
nutritional programs
- Dash
- Fruits and veggies
- We can
- Fresh start
current nutritional issues for health
role of macronutrients content on weight management
Dietary guidelines for health
- Updated every 5 years
- USDA food guide
- Dietary reference intake
carbohydrate intake
important to moderate and high-intensity exercise
Sufficient CHO is necessary to
- replenish muscle glycogen after a workout
- helps with protein synthesis
consuming amounts and types of proteins are important for
ensuring optimal performance
best to consume protein
several meals throughout the day
processed protein supplements
used by athletes as a convenient source of protein
factors affecting daily protein requirements
- total carb intake
- total energy intake
- exercise intensity and duration
Vitamins
play important roles in energy production and tissue metabolism
minerals
important component of metabolic reactions to the body
hydration status and fluid replacement
- loss of 2% of water can impact performance
- Electrolytes are lost from sweat and can impair performance
ergogenic aids
substance used to improve exercise and athletic performance
types of ergogenic aids
- Physiological
- biomechanical
- psychological
- nutritional
how to calculate % of calories from CHO, PRO, Fats
grams times 4 divided by calories per serving
