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CSCS - Round 2 > Chapter 9 - Basic Nutrition Factors in Health > Flashcards

Chapter 9 - Basic Nutrition Factors in Health Flashcards

1
Q

Role of Sports Nutrition Pros

A

Team Physician - medical care.
Sports Dietician - registered dietician responsible for providing individualized dietary advice.
Sports Nutrition Coach - not a registered dietician but has basic training in nutrition and ex. science.
Sports Nutritionist - pro w/ advanced degree who may work in sport nutrition industry or conduct research.
All sports nutrition pros must follow state nutrition licensure laws, which vary state to state.

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2
Q

The Sports Dietician will develop a plan while including… (4)

A
  1. Appropriate calorie level.
  2. Macros and Micros in recommended amounts.
  3. Adequate fluids and electrolytes.
  4. Supplements as necessary to help a nutrient deficiency, make up for potential nutrient shortfalls, or meet training goals.
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3
Q

Dietary Reference Intakes

A

Recommended Dietary Allowance (RDA).
Adequate Intake (AI).
Tolerable Upper Intake Level (UL).
Estimated Average Requirement (EAR).

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4
Q

RDA

A

Recommended Dietary Allowance.

Average daily nutrient requirement adequate for meeting the needs of most healthy people within each life stage and sex.

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5
Q

AI

A

Adequate Intake.

Average daily nutrient intake level recommend when a RDA cannot be established.

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6
Q

UL

A

Tolerable Upper Intake Level.
Maximum average daily nutrient level not associated with any adverse health effects. Intakes above the UL increase potential risk of adverse effects.
Represents intake from all sources including food, water, and supplements.

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7
Q

EAR

A

Estimated Average Requirement.
Average daily nutrient intake level considered sufficient to meet the needs of half of the healthy population within each life stage and sex.

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8
Q

Protein

A

Composed of carbon, hydrogen, oxygen, and nitrogen.
4 kcal/g.
Sports Dietitian should first establish an athlete’s PRO intake and then add carbs and fats as determined by calorie needs.

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9
Q

Amino Acids

A

“Nitrogen Containing”

Molecules that, when joined in groups of a few dozen to hundreds, form the thousands of proteins occurring ini nature.

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10
Q

Non-Essential Amino Acids (4)

A

Can be synthesized by the body, therefore they don’t need to be consumed in a diet.

Alanine, Asparagine, Aspartic acid, Glutamic acid.

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11
Q

Essential Amino Acids (9)

A

Body cannot manufacture; must be obtained through diet.

Histidine, Isoleucine, Leucine, Lysine, Methionine, Phenylalanine, Threonine, Tryptophan, Valine.

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12
Q

Conditionally Essential (7)

A

Typically not essential though they become essential, and therefore must be obtained through diet, during times of illness and stress.

Arginine, Cysteine, Glutamine, Glycine, Proline, Serine, Tyrosine.

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13
Q

Protein Quality

A

Determined by amino acids.
High quality proteins are highly digestible and contain all essential amino acids.
Animal: all essential amino acids.
Plant: less digestible than animal proteins, although digestibility can be improved though processing and prep. (soy has all essential amino acids.)
Vegetarian/Vegan: get protein from beans, veggies, seeds, nuts, rice, and whole grains that provide different amino acids too all essential amino acids are consumed over the course of the day.

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14
Q

Dietary Recommendations

A

Need for aminos in sedentary, healthy adults results from the constant turnover of cells and cellular proteins.
Protein RDA for M/F 19+ y/o is 0.8g/kg-BW daily.
Children, teens, and pregnant and lactating women have higher protein needs.
Protein needs can be inversely proportional to calorie intake because small amounts of PRO can be metabolized as a source of energy when a person s in a state of negative calorie balance.

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15
Q

When caloric intake decreases…

A

PRO requirement increases.
PRO needs increase as a percentage of total caloric intake by approx. 1% for every 100-calorie decrease below 2,000 calories.

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16
Q

Acceptable Macronutrient Distribution Range (AMDR) fro PRO

A

5-20% of total cal for children ages 1-3y.
10-30% of total calories for children ages 4-8y.
10-35% of total calories for adults 18+y.

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17
Q

Protein intake for bone health, weight management, and building/repairing muscle

A

Intake should increase.

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18
Q

PRO and CHO for blood lipids in obese individuals

A

Higher PRO, lower CHO diets can favorably affect blood lipids.

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19
Q

PRO and Calcium

A

Supplemental PRO increases calcium losses through urine in healthy individuals consuming 0.7-2.1g of PRO/kg-BW and increases intestinal calcium absorption.
Low PRO intake (0.7g of PRO/kg-BW daily) suppresses intentional calcium absorption.

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20
Q

PRO and Satiety, Thermic Effect, and Muscle Loss (during low cal diet)

A

Greater amounts of PRO lead to greater increase in satiety.
PRO has greatest thermic effects of feeding – more calories burned during digestion than CHO and Fats.
Higher PRO diets help spare muscle loss while a person is on a reduced-calorie diet.

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21
Q

Daily PRO requirements for adults in general fitness

A

0.8-1.0gPRO/kg-BW per day

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22
Q

Daily PRO requirements for Aerobic Endurance Athletes

A

1.0-1.6g/kg per day

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23
Q

Daily PRO requirements for Strength Athletes

A

1.4-1.7g/kg per day

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24
Q

Daily PRO requirements for Combo Strength and Aerobic or Anaerobic Sprint Training

A

1.4-1.7g/kg per day

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25
Q

PRO consumed post-exercise

A

Increases muscle PRO synthesis, and muscle sensitivity to amino acids is enhanced for up to 48 hours post-exeercise, but that window closes over that time.
Consume PRO sooner rather than later.

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26
Q

General ratio of CHO to PRO – Post Aerobic Exercise

A

4:1 or 3:1

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27
Q

Post RT PRO intake range

A

20-48g has proven beneficial for maximally stimulating acute muscle proteins synthesis.
This amount depends in part on leucine content of the PRO.

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28
Q

PRO consumed in excess

A

Broken down, the nitrogen is excreted as urea in urine, and the remaining ketoacids are either used directly as sources of energy or converted to CHO (gluconeogenesis) or body fat.

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29
Q

Carbohydrates (CHO)

A

Primarily serves as source of energy.
Composed of carbon, hydrogen, and oxygen.
4 kcal/g
Classified as Mono-, Di-, or Poly-saccharides.
Consistent intake of low-CHO diet leads to greater reliance on fat as a source of fuel.

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30
Q

Monosaccharides

A

Glucose.
Fructose.
Galactose.

Single-sugar molecules.

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31
Q

Glucose

A

Circulating sugar in blood.

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32
Q

Fructose

A

Accounts for sweet taste of honey and occurs naturally in fruits and vegges.
Causes less insulin secretion than other sugars.

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33
Q

Galactose

A

Combines with glucose to from lactose (milk sugar).

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34
Q

Disaccharides

A

Sucrose.
Lactose.
Maltose.

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35
Q

Sucrose

A

Table sugar.
Most common disaccharide.
Combo of glucose and fructose.
Occurs naturally in most fruits and is crystalized from the syrup oof sugar cane.

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36
Q

Lactose

A

Glucose + Galactose.

Found only in mammalian milk.

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37
Q

Maltose

A

Glucose + Glucose.
Occurs primarily when polysaccharides are broken down during digestion.
Primary CHO in beer.

38
Q

Polysaccharides

A

Starch, Fiber, and Glycogen.
Complex CHOs.
Contain up to thousands of glucose units.

39
Q

Starch

A

Storage form of glucose in plants.

Grains, legumes, and vegges are good sources of starch.

40
Q

Fiber

A

Constituent oof the plant cell wall.
Some are partially resistant to human digestive enzymes.
Some delay gastric emptying, which may temporarily influence feeling oof fullness.
Others increase bulk and water content, reducing constipation and decreasing transit time to feces.
Some soluble fibers decrease absorption of cholesterol and may therefore help reduce blood cholesterol levels after ingestion.
Fiber-rich foods include beans. peas, bran, many fruits and veggies, and some whole-grains.

41
Q

Glycogen

A

Found in small amounts in human liver and muscle, totaling approx. 15g of glycogen/kg.
3/4 of glycogen in body is stored in skeletal muscle; the remaining quarter is stored in liver.

42
Q

Glycemic Index (GI) - not expected to know for test

A

Ranks CHOs according to how quickly they are digested and absorbed, and therefor raise blood glue levels, in the 2-hour time period after a meal.
Glucose or white bread = GI 100.
Higher GI = faster digestion and raised blood glucose.
Insulin helps lower blood glucose levels by facilitating glucose transport into cells.
Athletes who used GII can try preexercise low- and high-GI foods in training while sticking with high-GI foods during exercise to provide immediate sources of energy for activity.

43
Q

Glycemic Loads (GL) - don’t need to know for test

A

Takes the amount of CHO, in grams, in a portion of food into account.
More realistic gauge of glycemic response.
Higher GL = greater increases in blood sugar and subsequent insulin release.
Low-GL diet, combined with exercise, has been shown to improve insulin sensitivity in older, obese adults.

44
Q

Glycemic Load Equation - don’t need to know for test

A

GL = (GI of individual food x grams of CHO per serving of food) / 100

45
Q

Fiber

A

Deficiencies have been associated with constipation, heart dais, colon cancer, and Type 2 diabetes.
DRI for fiber ranges from 21-29g/day for women (depending on age, pregnancy, and lactation).
DRI for men is 30-38g/day based on age group.

46
Q

CHO for Aerobic Endurance Athletes Training 90 minutes or more per day at moderate intensity (70-80% VO2max)

A

8-10g/kg per day

Distance runners, road cyclists, triathletes, and cross-country skiers.

47
Q

CHO for Strength, Sprint, and Skill activities

A

5-6g/kg per day.

48
Q

CHO within 30 min of post-aerobic endurance training

A

1.5g of higher-glycemic CHO/kg should be consumed quickly to stimulate glycogen. resynthesis.

49
Q

Fats

A

Fat = Lipid (broader term).
Lipids of greatest significance in nutrition are triglycerides, fatty acids, phospholipids and cholesterol.
Aka Triglycerides.
9 kcal/g

50
Q

Saturated Fatty Acids

A

No double bonds.

The body can make these.

51
Q

Mono-saturated Fatty Acids

A

Contain one double bond.

52
Q

Poly-saturated Fatty Acids

A

Contain 2 or more double bonds.
Body cannot make essential Omega-3 and Omega-6 fats acids.
Necessary for formation oof healthy cell membranes, proper development and functioning of the brain and nervous system, and hormone production.

53
Q

Omega-6 FAs

A

Found in the foods such as soybeans, corn, and safflower oil and products made with these oil.

54
Q

Omega-3 FAs

A

Fish and fatty fish (salmon, herring, halibut, trout, and mackerel.
Include Eicosapentaenoic acid (EPA) and Docosahexaenoic (DHA) acid.

55
Q

Eicosapentaenoic acid (EPA) and Docosahexaenoic (DHA) acid

A

Tied to a dose-dependent decrease in triglycerides.

A small, but statistically significant, decrease in BP, especially in the elderly. Potential anti arrhythmic effects.

56
Q

Functions of Fats

A

Energy is stored primarily as adipose tissue in humans, but small amounts are also found in skeletal muscle, especially in aerobically trained athletes.
Body fat insulates and protects organs, regulates homones, and carries and stores the fat-soluble vitamins A, D, E, and K.

57
Q

Fat Relationship with Cholesterol

A

High levels of total cholesterol, low-density lipoproteins (LDL), and triglycerides are all associated with increased risk of heart disease.
High levels of saturated for trans fats, weight gain, and anorexia can all increase LDL cholesterol.
High levels of high-density lipoproteins (HDL) are protective against heart disease, but are not a target of therapy.
High intake of refined CHO, weight gain, excessive alcohol intake, and very low-fat diets can increase triglycerides (sedentary life, overweight/obesity, smoking, genetics, and certain diseases and medications can also affect triglycerides.

58
Q

Saturated Fats Recommendations

A

Limiting saturated fas to less than 10% of total calories and replacing them with unsaturated fats.

59
Q

Classification of LDL

A

Optimal: <100
Borderline High: 130-159
High: 160-189
Very High: >190

60
Q

Classification of Total Cholesterol

A

Desirable: <200
Borderline High: 200-239
High: >240

61
Q

Classification of HDL

A

Low: <40
High: >60

62
Q

Fats and Performance

A

At rest and during low-intensity exercise, a high percentage of the energy produced is derived from fatty acid oxidation.
As intensity increases, there’s a gradual shift from fat to CHO as the preferred source of fuel.
Aerobic training increases the muscle’s capacity to use fatty acids.
The Boyd adapts to using greater amounts of fat for energy when a higher-fat, lower-CHO diet is consumed over a period of time.

63
Q

Alcohol

A

Up to 1 drink per day for women and 2 drinks per day for men.
Pregnant women should avoid alcohol, and breastfeeding women should be cautious about their intake if they choose to drink.
Alcohol should be avoided ini the time period post-exercise bc it reduces muscle protein synthesis.

64
Q

Vitamins

A 
Organic substances (i.e. containing carbon atoms).
Needed in small amounts and perform specific metabolic functions.
65
Q

Water Soluble Vitamins

A

Vitamin B and C.
Dissolve in water and are transported in the blood.
With the exception of Vitamin B12, which is stored in the liver for years, water-soluble vitamins are not stored in appreciable amounts in the body and excreted in urine.

66
Q

Fat Soluble Vitamins

A

Vitamins A, D, E, and K.
Fat soluble and therefore carried by. fat in the blood and stored in fat tissue ini the body.
Excessive intake can be toxic.

67
Q

Minerals

A

Required for a wide variety of metabolic functions.

For athletes, minerals are important for bone health, oxygen-carrying capacity, and fluid and electrolyte balance.

68
Q

Iron

A

A constituent of hemoglobin and myoglobin and, as such, plays a role in O2 transport and utilization of energy.

69
Q

Iron Deficiency

A

Athlete who do not consume enough dietary iron can develop iron deficiency or iron deficiency anemia.
Iron deficiency is the most prevalent nutrition deficiency in the world.
Approx. 16% of teenage girls aged t16-19 and 12% of women aged 20-49 were deficient in iron.

70
Q

Iron Deficiency Symptoms

A 
Weakness
Fatigue
Irritability
Poor Concentration
Headache
Decreased Exercise Capacity
Hair loss
Dry Mouth
Feeling Cold
Inflamed Tongue (glossitis)
Shortness of Breath
Pica (desire to eat non-foods; Landry starch, dirt, clay, ice)
71
Q

Those most at risk for iron anemia

A 
Women of child bearing age.
Teenage girls.
Pregnant women.
Infants/Toddlers.
Distance Runners.
Vegetarian Athletes.
Female Athletes.
Heavy Menstrual Cycle.
Taking High Amounts of Antacids.
Certain Digestive Diseases (Celiac Disease).
72
Q

Nonheme Iron

A

The form of iron found in non-meat foods including veggies, grains, and iron-fortified breakfast cereal
A person can increase the amount of nonhdme iron absorbed by consuming Vitamin-C rich foods or beverages.

73
Q

Calcium

A

Essential for attaining peak bone mass
Deficiencies can spar attainment of peak bone mineral density and increase risk of fracture later in life.
15% of 9-13 y/o females and less than 10% of females aged 14-18 and ages 51+ met the adequate intake for calcium from diet alone.

74
Q

Water

A

Represents 45-70% of BW.
Sweat losses that exceed fluid intake can quickly lead to hypo hydrated state with a subsequent increase in core body temperature, decrease in blood plasma volume, and increase in HR and perceived exertion.

75
Q

Dehydration and Training

A

Repeated exercise in hot environments helps the body adapt to heat stress (e.g. greater sweat volume, lower electrolytes concentration of sweat, and lower temperature for the onset of sweating).
Athletes may be more prone to dehydration and heat stress at the beginning of the season.
Athletes with less training may be more prone to heat stress than trained athletes.

76
Q

Dehydration and Populations

A

Elderly have an increased risk of dehydration and hypo-hydration.
Children may have a greater risk of dehydration as well.
Those wit sickle cell trait, cystic fibrosis, and some other diseases have an increased risk of becoming dehydrated.

77
Q

Dehydration and Risks

A

Higher risk ini host, humid environments, and at altitude.
Frequent use or overuse of diuretics or laxatives can increase risk.
Multiple layers of clothing and protective equipment contribute to sweat losses and dehydration risk in hockey players.

78
Q

Acute Dehydration

A

Represents 2-3% weight loss; can increase core body temp. and significantly affect athletic performance by increasing fatigue and decreasing motivation, neuromuscular control, accuracy, power, strength, muscular endurance, and overall performance.

79
Q

Dehydration can cause…

A 
Increased Core Body Temp.
Reduced SV and Cardiac Output.
Decreased BP.
Reduce Blood Flow to Muscles.
Increase Heartbeat.
Exacerbate Symptomatic Exertional Rhabdomyolysis.
Increase Risk of Heatstroke and Death.
80
Q

Fluid Balance

A

The AI for water is 3.7 L (125.1 fl oz. or 15.6 cups) per day for men.
2.7 L (91.3 fl oz. or 11.4 cups) per day for women.
All sources of fluid in foods, contribute to meeting a person’s water needs.

81
Q

Preventing Dehydration

A

Athletes should try to prevent water weight losses exceeding 2% of BW while also restoring electrolytes lose through sweat.

82
Q

Estimating hydration status

A 
Pre- to Post-workout BW.
Each pound (0.45kg) lost during practice represents 16 ounces (0.5 L) of fluid.
83
Q

Sweat Rate

A

One can calculate sweat rate, thereby giving a better idea of fluid needs during exercise, by weighing athletes preexercise and again after an intense 1-hour practice session while also measuring fluid intake and urine volume produced.
SR = Prexercise BW - Postexercise BW + fluid intake during exercise - urine produced.

84
Q

Electrolytes

A

Major electrolytes lost in sweat include sodium chloride, and, to a lesser extent and in order, potassium, magnesium, and calcium.

85
Q

Hyponatremia

A

Athletes who exercise intensely and hydrate with only water or a no/low-sodium drink may dilute their blood sodium levels to dangerously low levels, below 130 mmol/L.
When blood sodium falls below 125 mmol/L, headaches, nausea, vomiting, muscle cramps, swollen hands and feet, restlessness, and disorientation can occur.

86
Q

Avoiding Hyponatremia

A

Fluid intake SHOULDN’T exceed sweat losses (athletes SHOULD NOT weigh more after they finish exercising than they did at the beginning of their session).
Focus on consuming more potassium-rich foods in their diet (tomatoes, citrus fruits, melons, potatoes, bananas, and milk.

87
Q

Fluid Intake Guidelinies

A

Rehydrate completely after exercise and before the next training session.
Thirst may not be a reliable indicator of fluid needs for heavy sweaters or those practicing in hot environments.
Strength coaches should ensure that athletes are given adequate time to drink and access to cool fluids (10-15C (50-59F)).

88
Q

Fluid Replacement (Before Activity)

A

Prehydrate if necessary, several hours before exercise to allow for fluid absorption and urine output.
Ex. 0.5L 2 hours before soccer match.

89
Q

Fluid Replacement (During Activity- Chidden/Adolescents))

A

Children weighing 88lbs (40kg) = 5 oz. (150 mL) of cold water or flavored, salted beverage every 20 minutes.
Adolescents weighing 132 lbs (60kg) = 9 oz. (250 mL) of cold water or flavored, salted beverage every 20 minutes.

90
Q

Fluid Replacement (During Activity - Athletes)

A

Athletes should follow an individualized hydration plan.
During prolonged activity in hot weather = sport drinks containing 20-30 mEq of Na (460-690mg with chloride as the anion)/L.
2-5 mEq of K (78-195mg)/L.
CHO in a concentration of 5-10%.
Ingestion of multiple types of CHO v. a single CHO will lead to greater gastric emptying, CHO absorption, oxidation, and possibly better performance.

91
Q

Fluid Replacement (After Activity)

A

Athletes should consume adequate foods and fluids, as well as Na, to restore hydration.
If dehydration is significant or the athlete has <12 hours before the next exercise bout, a more aggressive approach is warranted and the athlete should consume approx. 1.5 L (50 oz.) of fluid (with sufficient electrolytes for each kg-BW lost (0.7 L or 24 oz. for each lb-BW).

CSCS - Round 2 (17 decks)

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