Chapter 9 Basic Nutritional Factors Flashcards
The 4 roles of a sports dietitian
- Appropriate caloric level
- Macro & micro nutrient recommendations
- Adequate fluid and electrolytes
- Supplements to correct deficiencies & meet training goals
Nutritional abbreviations
DRI’s RDA AI UL EAR
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
The primary structural and functional component of all cells is
Protein
Dietary proteins are used to:
Repair cells, serve as enzymes, transport carriers and hormones
What are the 4 elements that make up protein?
Carbon, hydrogen, oxygen & nitrogen
Proteins are also known as
Amino acids
Total number of amino acids and breakdown (essential, non essential and conditionally)
9 essential
4 non essential
7 conditionally essential
List the essential amino acids
And what food source provides all of them?
Histidine Isoleucine Leucine Lysine Methionine Phenylalanine Threonine Tryptophan Valine
Animal based proteins (dairy, eggs, meat, fish & poultry)
What is the biggest supplier of amino acids during cell breakdown and regeneration
The body’s free amino acid pool.
Dietary proteins replenish this pool
RDA for adults:
Children, teens, pregnant women have _______ needs
.8g/kg of body weight
Higher needs
When in a caloric deficit protein needs
Increases by 1% for every 100 calories below 2000. Due to the usage as a fuel source
AMDR for varying ages
1-3 years
4-18 years
18+
Meeting the AMDR leads to what benefit
1-3: 5-20% of caloric intake
4-18: 10-30%
18+ 10-35%
Reduction in risk for chronic disease
What role does protein play in bone development
Contributes to 50% of bone volume & 33% of bone mass due to the influence of IGF-I (insulin)
Protein’s role in weight management
Increases satiety & has the highest digestive caloric expenditure
Athlete protein requirement
Endurance
Strength
Hybrid or anaerobic
Endurance 1-1.6g
Strength 1.4-1.7
Hybrid 1.4-1.7
Protein timing
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)
Carbohydrates are composed of what elements
Carbon, hydrogen, oxygen
Carbohydrates are classified as
Saccharides (sugars)
Mono, di & poly
Monosaccharides listed
Glucose, fructose, galactose
Fructose: fruit & honey (sweeter than glucose)
Disaccharides listed
Sucrose, lactose, maltose
Lactose (galactose, glucose)
Sucrose (glucose fructose)
Maltose (glucose glucose)
Polysaccharides are
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
Process of converting glucose to glycogen
Glycogenesis
Glycemic index & ranking
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
Fiber DRI
21-29g/day for women
30-38g/day for men
Sources: fruits, veggies, nuts, seeds, legumes, whole grain products
Carbohydrate requirements for athletes
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
Carb consumption post exercise
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
Fats are known as
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)
Saturated vs unsaturated fats
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)
Food sources for omega 6 & 3
Soybean, corn, and safflower oil (6)
(3) fish especially fatty fish (salmon, herring, halibut
Omega 3 consumption & effect
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
Function of stored fat
Insulation, protects organs, hormone regulations, carried and stored fat soluble vitamins
Cholesterol levels
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
Fat soluble vitamins & function
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)
Electrolytes listed
Sodium, potassium, chloride
Help with water rentention
Iron and calcium roll for athletes
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
