Chapter 8: Diets And Body Composition Flashcards
Part of body devoid of any amount of fat within the body
Fat free mass
Amount of mass in body that contains small amount of fat storage that is essential
This fat found mostly(3)
Lean mass
Nervous system, bone marrow, internal organs
Amount of fat in the body that makes up the total body composition
%fat
_ fat correlates with performance times
_ correlates with standing long jump
% fat …Performance time agility drills
Fat free mass …Standing long jump
Metabolic cost of digesting, absorbing and storing food
Thermic effect of food
_% energy is lost converting carb to fat
25%
Thermogenesis for:
Protein
Carbs
Fat
Protein 30-40%
Carb6-8%
Fat 2-3%
MCT diet results in
Decreased body fat due to increased metabolic rate
Increase lipolysis
Increase fat for fuel
Decrease creation of new fat
EFAs
Supplementing with _:
Decrease waist to hip ratio and fat mass
Increase LBM
CLA
Carb oxidation and thermogenesis higher after _ than glucose
Fructose
_ consumption
Lower RER
Lower carb oxidation
Higher fat oxidation
High protein
ISSN position
Moderate amts of training carb recommendations to maintain glycogen stores
%
Grams
55-56%
5-8g/kg/day as high as 10 g/kg/day
_ Carbs before exercise = higher fat oxidation
Low GI carbs
Moderate intake
_ correlated with power output
Lean muscle mass
_ diet
Plant based High in FISH and poultry High in healthy fats and OLIVE oil Legumes and whole grains *reductions in diabetes and heart disease
Mediterranean diet
Rise in insulin results in (2)
Increase in carb oxidation
Suppressed fat utilization
ISSN stand on protein intake for physically active individuals to improve training adaptations
1.4 - 2 g/kg / day
ISSN recommendation for protein for endurance athletes
1 - 1.6 g/kg
_ diet
Reduction in:
Fasting triglycerides
Free fatty acids
High protein diet
Best Diet for:
Weight loss
Maintenance of lean tissue and metabolic rate
High protein / low fat RATHER than high carb/ low fat
Improved reaction time, improved blood concentrations of BCAAs a result of
High protein diet
_ diet
Hunter/gatherer
High protein
High fat
Low carb - no grains, dairy, sugar,
Paleolithic
_ diet
Reduction in: BP Plasma insulin Cholesterol LDL Triglycerides
Paleolithic
Gain weight slowly by increasing calories _
10-15% a day
Carb recommendations improve body comp:
Less than 2 hours moderate -high exercise
Less than 40%
_ fats can improve metabolism and weight loss
Monounsaturated fats
