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NSCA CSCS Self-Prep > Chapter 9 Basic Nutritional Factors > Flashcards

Chapter 9 Basic Nutritional Factors Flashcards

1
Q

The 4 roles of a sports dietitian

A
  1. Appropriate caloric level
  2. Macro & micro nutrient recommendations
  3. Adequate fluid and electrolytes
  4. Supplements to correct deficiencies & meet training goals
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2
Q

Nutritional abbreviations

DRI’s
RDA
AI
UL
EAR
A

DRI- dietary reference intake a complete set of nutrient intakes used to evaluate and plan diets

RDA- recommended dietary allowance
Average daily requirement to meet most people’s needs

UL- tolerable upper intake level -max average nutrient level that doesn’t cause adverse health effects

EAR- estimated average requirement
Sufficient level of nutrient intake

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3
Q

The primary structural and functional component of all cells is

A

Protein

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4
Q

Dietary proteins are used to:

A

Repair cells, serve as enzymes, transport carriers and hormones

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5
Q

What are the 4 elements that make up protein?

A

Carbon, hydrogen, oxygen & nitrogen

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6
Q

Proteins are also known as

A

Amino acids

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7
Q

Total number of amino acids and breakdown (essential, non essential and conditionally)

A

9 essential
4 non essential
7 conditionally essential

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8
Q

List the essential amino acids

And what food source provides all of them?

A 
Histidine
Isoleucine
Leucine
Lysine
Methionine
Phenylalanine 
Threonine 
Tryptophan 
Valine

Animal based proteins (dairy, eggs, meat, fish & poultry)

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9
Q

What is the biggest supplier of amino acids during cell breakdown and regeneration

A

The body’s free amino acid pool.

Dietary proteins replenish this pool

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10
Q

RDA for adults:

Children, teens, pregnant women have _______ needs

A

.8g/kg of body weight

Higher needs

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11
Q

When in a caloric deficit protein needs

A

Increases by 1% for every 100 calories below 2000. Due to the usage as a fuel source

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12
Q

AMDR for varying ages
1-3 years
4-18 years
18+

Meeting the AMDR leads to what benefit

A

1-3: 5-20% of caloric intake
4-18: 10-30%
18+ 10-35%

Reduction in risk for chronic disease

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13
Q

What role does protein play in bone development

A

Contributes to 50% of bone volume & 33% of bone mass due to the influence of IGF-I (insulin)

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14
Q

Protein’s role in weight management

A

Increases satiety & has the highest digestive caloric expenditure

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15
Q

Athlete protein requirement
Endurance
Strength
Hybrid or anaerobic

A

Endurance 1-1.6g
Strength 1.4-1.7
Hybrid 1.4-1.7

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16
Q

Protein timing

A

Up to 48 hours post exercise. The sooner the better

Muscle tissue is more receptive to amino acids. Synthesis and breakdown are increased.

4:1 or 3:1 carbs to protein best

Post strength training 20-48g is best (leucine content is most important)

17
Q

Carbohydrates are composed of what elements

A

Carbon, hydrogen, oxygen

18
Q

Carbohydrates are classified as

A

Saccharides (sugars)

Mono, di & poly

19
Q

Monosaccharides listed

A

Glucose, fructose, galactose

Fructose: fruit & honey (sweeter than glucose)

20
Q

Disaccharides listed

A

Sucrose, lactose, maltose

Lactose (galactose, glucose)
Sucrose (glucose fructose)
Maltose (glucose glucose)

21
Q

Polysaccharides are

A

More complex. (Starch, fiber & glycogen)

-Starch is the stored form of glucose in plants
(Grains, legumes, veggies)
-Fiber part of cell walls and is partially resistant to digestion
(Cellulose, beta-glucans, pectins)

-Glycogen stored form of glucose in animals
75% stored in skele. muscle 25% in liver

22
Q

Process of converting glucose to glycogen

A

Glycogenesis

23
Q

Glycemic index & ranking

A

Ranking of carbs and how quickly they are digested

Low GI digest slowly
High GI digest quickly

Low GI may decrease risk for obesity and other diseases

High GI can be used pre exercise

24
Q

Fiber DRI

A

21-29g/day for women
30-38g/day for men

Sources: fruits, veggies, nuts, seeds, legumes, whole grain products

25
Q

Carbohydrate requirements for athletes

A

Carbs can increase time to exhaustion & spare the use of protein as fuel

Aerobic athletes 90+ per day should consume 8-10g per day

Athletes doing strength, speed or skill work 5-6g per day

26
Q

Carb consumption post exercise

A

1.5G of high glycemic carbs should be consumed within 30 minutes of exercise to stimulate glycogen resynthesis

Or

They can consume high carb meals or snacks periodically, every 2 hours

*if athletes are not training daily they can consume over the next 24 hours

27
Q

Fats are known as

A

Lipids

2 categories
Triglycerides- the majority of fats from food and in the body are these.

Sterols and phospholipids- functional component of cells and are used in production of bile and hormones (sex and cortisol)

28
Q

Saturated vs unsaturated fats

A

Saturated fats do not have a double bond & carbon molecules are saturated with hydrogen. Body can make these.

Unsaturated fats: have a double bond making them more chemically reactive.
Essentials (omega 3 & 6)

29
Q

Food sources for omega 6 & 3

A

Soybean, corn, and safflower oil (6)

(3) fish especially fatty fish (salmon, herring, halibut

30
Q

Omega 3 consumption & effect

A

Omega 3’s are best consumed through fish rather than nuts and oils b/c they the fish contain EPA & DHA rather than ALA which converts to EPA & DHA

31
Q

Function of stored fat

A

Insulation, protects organs, hormone regulations, carried and stored fat soluble vitamins

32
Q

Cholesterol levels

A 
LDL 
Optimal <100
Borderline high 130-159
High 160-189
Very high >190

HDL
Low <40
High >60

Total
Desirable <200
Borderline high 200-239
High >240

33
Q

Fat soluble vitamins & function

A

A- vision, skin, teeth, body tissues (animal food & milk products)
D- calcium absorb, building bone mass (fish, fortified milk, cereals, egg yolk)
E- antioxidant immune function & metabolism (oils, cesareans, nuts and seeds)
K- blood clotting (dark leafy greens, broccoli, asparagus)

34
Q

Electrolytes listed

A

Sodium, potassium, chloride

Help with water rentention

35
Q

Iron and calcium roll for athletes

A

Iron deficiency can impair performance. Can lead to weakness, fatigue, decrease exercise capacity, hair loss, and dry mouth
Women at higher risks

Calcium- low intake can cause calcium leeching from bones making them brittle and more likely to break

NSCA CSCS Self-Prep (2 decks)

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