Chapter 7 - Nutrition Flashcards
What are USDA guidelines for food?
Half plate fruits and vegetables
Half of grains should be whole grains
What is a calorie?
Heat required to raise the temperature of 1 kg of water 1 degree C
What is resting metabolic rate?
60 to 75% of daily energy expenditure
What is thermic effect of food?
Increase in energy expenditure above RMR that can be measured for several hours following meal
7 to 10% of energy requirement
What is protein recommendation?
.8 g/kg bodyweight for sedentary
No risk to ppl from excess protein higher than .83 g
For athletes, 1.2-2 g/kg
What is carb recommendation?
50 to 100 g prevents ketosis
60-70% calories recommended for athletes
Endurance athletes should replenish glycogen with 7-10 g/kg per day when training more than an hour per day
Moderately low carb intake and muscle glycogen levels seem to have a minor impact, if any, on resistance training performance
5-6 g/kg appears reasonable
What is fat recommendation?
3% from fatty omega-6 acids, .5-1% omega-3
Diets with less than 15% fat may decrease test production
34% calories in average diet are from fat, should be 30%, 20% should be monounsaturated or polyunsaturated, 10% saturated
Vitamins and minerals?
Dietary reference intakes
How much water to consume before activity?
5 to 7 ml/kg 4 hours before
More 2 hours before, 3-5 ml/kg
People replace only 2/3 of the water they sweat off during exercise
Thirst is not a reliable indicator
Clients should drink 600-700 ml fluids for every pound lost
What is normal urine production?
1.1 L per day, 237-300 ml per urination four times per day
Does caffeine contribution to hydration?
After 4 days
What to drink during activity?
Water
During endurance, sports drinks
How many calories in deficit to lose 1-2 lbs per week?
500-1000 per day
Rate of 1% per week is good
