Chapter 9 - Basic Nutrition Factors in Health Flashcards
The average daily nutrient requirement adequate for meeting the needs of most healthy peole within each stage of life and sex.
Recommended Daily Allowance (RDA)
The average daily nutrient intake level recommended when a RDA cannot be established.
Adequate Intake (AI)
The maximum average daily nutrient level not associated with any adverse health effects.
Tolerable Upper Intake Level (UL)
Intakes above the UL increase potential risk of adverse effects.
*Intake from all sources including food, water and supplements.
The average daily nutrient intake level consisdered sufficient to mee the needs of the healthy population within each life stage and sex.
Estimated Average Requirement (EAR)
Males and females in all age groups have a high prevelance of inadequacy of (2):
Vitamin E
Magnesium
Sources of vitamin E:
Oils, nuts, seeds
Sources of magnesium
Nuts and seeds (pumplin seeds, almonds, and cashews) and beans, including mung beans and lima beans.
Over the age of two, the mean usual intakes of _____ and _____ are below the Daily Reference Intake.
Fiber; Potassium
Foods that are high in calcium:
Dairy foods, fortified beverages (soy beverages, orange juice), and canned sardines are excellent sources of calcium.
Sources of Vitamin D
Fatty fish, fortified beverages (milk, orange juice, soy beverages) and fortified yogurt.
Sources of iron:
Red meat, iron-fortified cereals, and beans are excellent sources of iron.
Sources of folate:
Beans, peas, peanuts, and sunflower seeds.
Vitamin ____ is affected by insufficient HCL in the stomach, found in about 10-30% of adults.
B12
Adults over the age of ____ are encouraged to consume foods fortified with snthetic vitamin B12 or take dietary supplements, because their bodies cannot absorb vitamin B12 from these sources.
50 years old
Sources of B12
Animal foods, fortified nutritional yeast, and fortified cereals. Beef, lamb, veal and fish are the best sources.
Composed of carbon, hydrogen, oxygen and nitrogen.
Protein
What are the nonessential amino acids:
- Alanine
- Asparagine
- Aspartic Acid
- Glutamic Acid
What are the essential amino acids:
- Histadine
- Isoleucine
- Leucine
- Lysine
- Methionine
- Phenylalanine
- Threonine
- Tryptophan
- Valine
What are the conditionally essential amino acids?
- Arginine
- Cysteine
- Glutamine
- Glycine
- Proline
- Serine
- Tyrosine
- Ornithine
What does it mean to be a conditionally essential amino acid?
Typically not essential though they beome essential and therefore must be obtained through the diet, during times of illness and stress.
What is the only plant-based protien that contains all nine essentail amino acids?
Soy
When caloric intake goes down, protein requirements go up.
Protein needs go up as a percentage of total caloric intake by ~1% for every ___-calorie decrease below 2,000 calories.
100-calorie
What is the Macronutrient Distribution Range (AMDR) for protien, which covers a wide range of protein intake:
Children 1-3
Children 4-18
Adults > 18
5-20%
10-30%
10-35%
Sports dietitians should first establish an athlete’s protein intake and then add CHO and fat as determined by total caloric needs.
- Calculate Calories
- Calculate Protein
- Calculate CHO/Fat
Research suggests that supplemental, but not dietary prtoein increases calcium losses through urine in healthy individuals consuming 0.7-2.1g/kg.
However, both urinary calcium excretion and ______ ______ ______ increases.
Intestinal calcium absorption
Adults in general fitness program can likely meet their protein requiremnts by consuming:
0.8-1.0 g/kg of BW
Aerobic Endurance Athlete Protein Requirement:
1.0-1.6 g/kg of BW
Strength athlete protein requirement
1.4-1.7 g/kg of BW
Combination athletes protein requirement
1.4-1.7 g/kg of BW per day
Protein consumed after exercise increases MPS and muscle sensitivity to amino acids for about ___ hours after a bout of exercise.
48 hours
Monosaccharides (3):
Glucose
Fructose
Galactose
Causes less insulin secretion than other sugars.
Fructose
Dissarcharides
Sucrose
Lactose
Maltose
Sucrose
Glucose + Fructose
Lactose
Glucose + Galactose
Maltose
Glucose + Glucose
Also known as complex carbohydrates, contain thousands of glucose units.
Example: Starch, fiber and glycogen.
Polysaccharides
How much glycogen is in the human liver and muscle (relative)?
15g of glycogen per kg of bodyweight
How much glycogen is stored in skeletal muscle? How much is stored in the liver?
3/4 of glycogen is stored in the skeletal muscle; 1/4 of glycogen is stored in the liver.
The glycemic index (GI) ranks carbohydrates according to how quickly they are digested and absorbed, and therefore raise blood glucose levels in the __-hour time period after a meal
2-hour time period
What is the reference food for the glycemic index?
Glucose or white brad (GI = 100)
Takes the amount of CHO, in grams, ina portion of food into account of glycemic index.
Glycemic-Load
*More realistic gauge.
DRI of Fiber (Men/Women)
Women = 21-29 g/day
Men = 30-38 g/day
CHO Recommendation:
Aerobic endurance athletes training > 90 minutes/day at moderate intensity (70-80% VO2max)
8-10 g CHO per kg of body weight per day
CHO Recommendations:
Athletes who participate in strength, sprint, and skill activities
~5-6g CHO per kg of body weight per day
Within ____ minutes after aerobic endurance training, ~ ____g of high glycemic CHO per kg of bodyweight should be consumed to quickly stimulate glycogen resynthesis
30 Minutes; 1.5g of high GI CHO per kg of bodyweight
The body can/cannot make omega-6 and omega-3 fatty acids.
Cannot
What recommendation in regards of total calories should be made with saturated fat?
< 10% of total calories
LDL Range
< 100: Optimal
130-159: Borderline High
160-189: High
≥ 190: Very High
Total Cholestrol Range
< 200: Desirable
200-239: Borderline High
≥ 240: High
HDL Range
< 40: Low
≥ 60: High
Which B-vitamin is stored in the liver for years?
B12
Water AI (Men/Women)
3.7 L and 2.7 L
Athletes should try to prevent water losses exceeding __% of body weight while also restoring electrolytes lost through sweat.
2%
Each 1-lb lost during training/practice represents ___-ounces of fluid.
16
Sweat rate =
Preexercise Body Weight - Postexercise Body Weight + Fluid Intake During Exericse - Urine Volume Produced
Electrolyres lost in sweat in order:
- Sodium Chloride
- Potassium
- Magnesium
- Calcium
Potassium rich foods:
Tomatoes, Citrus Fruits, Melons, Potatoes, Bananas, and Milk
Fluid Replacement Guidelines:
Preactivity
Prehydrate
Fluid Replacement Guidelines:
During Activity
- Children
- > 88 pounds
- 5 ounces of cold water or flavored, salted beverage every 20 minutes
- > 132 pounds
- 9 ounces of cold water or flavored, salted beverage every 20 minutes
- > 88 pounds
- Adults
- Individualized
- 20-30 mEq of Na+ per liter
- 2-5 mEq of Potassium per liter
- CHO concentration of 5-10%
- Mixtures do better than single CHO sources.
- Individualized
Fluid Recommendation Guidelines
After Activity
- Athletes should consume adequate food and fluids, as well as sodium to restore hydration.
- If dehydration is significant or the athlete has < 12 hours before the next exercise bout, a more aggressive approach is warranted
- 1.5 L of fluid (w/ electrolytes) for each kg of body weight lost (0.7 L for each pound of body weight)
