Chapter 9 Shit Flashcards
What are the 3 primary sports nutrition professionals?
Sports dietician
team physician
sports nutrition coach
What is a sports dietician?
-Registered dietician with specific education in sports nutrition
-Distinguished by academy of nutrition and dietetics
+Board certified specialist in sports dietetics
-Conducts dietary needs analysis on an individual basis
What is a team physician?
-Responsible for overseeing team’s overall medical care
-Works with sports dietician
+May work to help athletes with:
++Eating disorders
++Nutrition deficiencies
++Specific disease states (i.e. diabetes)
What is a sports nutrition coach?
-Not a registered dietician
-Basic training in nutrition and exercise science
-Can provide basic nutrition education and suggestions
-Can pursue additional sports, nutrition certifications through various certifying agencies (ISSA, ACE, etc)
What is the food guidance system recommended for s+c professionals called?
myPlate
What is myplate?
-Food guidance system created by USDA
-Based on 2010 dietary guidelines for americans
-Icon of five food groups based on a mealtime visual of a place setting
-Includes calorie guidelines and portion recommendations for:
+Fruit
+Grains
+Protein
+Oil
-Geared towards individuals getting less than 30 minutes of moderate activity most days
+Must be adjusted for physically active individuals
What deficiencies could you acquire if you exclude dairy and animal meat?
-dairy can result in calcium, potassium, and vitamin d deficiencies
-excluding animal meat can result in a b12 deficiency
What are the 3 macronutrients?
carbs, fats, protein
What is DRI?
-dietary reference intake
-Complete set of nutrient intakes for evaluating and planning diets for healthy individuals
-Evaluated based on the body of literature regarding nutrient intake and chronic disease reduction
-Assessed based on intake over several days due to typical daily variations in dietary intake
-Include RDAs, AI, UL, and EAR
What are RDAs?
-Recommended dietary allowance (RDA)
-Average daily nutrient requirement adequate for the needs of most healthy people in each life stage and sex
What is AI?
-Adequate intake (AI)
-Average daily nutrient requirement adequate for the needs of most healthy people in each life stage and sex
What is UL?
-Tolerable upper intake level (UL)
-Maximum average daily nutrient level not associated with adverse health effects
-Intakes above UL increase risk of adverse effects
-Represents intake from all sources including food, water, and supplements
What is EAR?
-Estimated average requirement (EAR)
-Average daily nutrient intake level considered sufficient to meet the needs of half of the healthy population within each life stage and sex
What are common nutrient deficiencies?
-High prevalence of magnesium and vitamin E deficiency in all population subgroups
-Average fiber and potassium intake below DRI for individuals above age 2
-Fiber, potassium, calcium, and vitamin D listed as nutrients of concern
-B12 absorption often an issue among adults over age 50
What is protein?
-One of the three primary macronutrients
-The primary structural and functional component of every cell
-Used for growth and development and to build and repair cells
-Components of enzymes, transport carriers, and hormones
-Composed of amino acids
What are amino acids?
-Nitrogen-containing molecules that can join in groups of dozens to hundreds
+Building blocks for the thousands of different proteins found in nature
+Made of carbon, hydrogen, oxygen, and nitrogen
-Human body proteins formed from combinations of individual amino acids
+4 non-essential amino acids
++Can be made by the body
+9 essential amino acids
++Can’t be made in the body
++Must be obtained through diet
-8 conditionally essential
+Required during times of illness or stress
+Must be obtained through diet
How are amino acids joined?
peptide bond either dipeptide (2 linked) or polypeptide (3+)
Where is the majority of the protein reserve stored?
-50% in skeletal muscle
-additional 15% in structural tissues
-remainder in visceral tissues like liver and kidney and bones
How do you figure out how digestible a protein is?
-Calculated by how much of the proteins nitrogen is absorbed during ingestion
-Reflects ability to provide amino acids for growth, maintenance and repair
-Animal-based proteins contain all essential amino acids
-Soy is the only plant-based protein with all eight amino acids
-Plant protein digestibility lower than animal protein
+Can be improved via processing and preparation
What are PDCAAS?
-Protein digestibility correct amino acid score (PDCAAS)
+Accounts for bioavailability and provision of essential amino acids
+Does not take into account other compounds in the food and how they affect bioavailability
++Antinutrient factors can reduce protein bioavailability
+++I.e. browning of foods can decrease the bioavailability of certain amino acids
How can vegetarians and vegans can meet amino acid requirements?
Eating a variety of plant based protein sources
What’s another phrase for protein requirement?
-Amino acid requirements
-Sedentary healthy adults need amino acids due to constant cellular turnover
-Breakdown and regeneration of cells requires amino acids
-Some amino acids can be recycled but must be supplemented via diet
What is the recommended protein amount in men and women 19+?
-0.8 grams per kilo of body weight
-Children, teens, pregnant, and lactating women require more
How should you adjust protein intake when calories are being reduced?
up it