Chapters 9 and 10: Nutrition Factors in Health + Performance Flashcards
Which of the following are the most appropriate macronutrient recommendations for a wrestler in season?
a nutrient that is required in significant amounts in the diet
macronutrient
protein = __ kcal/g
4 kcal/g
how many essential amino acids?
9
amino acids that can be synthesized by the body and do not need to be consumed in the diet
nonessential amino acids
amino acids that cannot be synthesized by the body and must be obtained through the diet
essential amino acids
amino acids that are typically not essential but become essential during times of illness and stress
conditionally essential amino acids
protein dietary recommendations are determined by what 2 things?
amino acid content
protein digestibility
highly digestible proteins that contain all of the essential amino acids
higher quality proteins
examples of animal based proteins that contain all of the essential amino acids?
eggs, dairy foods, meat, fish, and poultry
only plant based protein that contains all essential amino acids
soy
it takes a calorie deficit of ______ to lose 1 pound
3,500
what are some important functions of proteins?
muscle growth
tissue repair
make enzymes/hormones
building blocks of tissues
what are some common sources of proteins?
meat
eggs
yogurt
milk
protein supplements
why are animal based proteins more easily digestible than plant based proteins?
higher amino acid ratio
what is the absolute minimum amount of protein needed to avoid a protein deficit recommended by the RDA for men and women 19+ years of age?
0.8g/kgbw/day
what is the protein ratio recommendation after aerobic exercises?
4:1 or 3:1 carb to protein ratio
protein recommendation for endurance athletes
book: 1.0-1.6g/kgbw/day
update: 1.4-1.8b/kgw/day
protein recommendation for strength training or anaerobic athletes
1.4-1.7g/kgbw/day
protein recommendation for combination athletes (anaerobic + aerobic)
1.4-1.7g/kgbw/day
protein recommendation when in a reduced calorie deficit/to maintain lean body mass
1.8-2.7g/kgbw/day
why is it important to keep protein intake high when in a reduced calorie diet?
to avoid sarcopenia
why are protein needs inversely proportional to calorie intake?
small amounts of protein can be metabolized as a source of energy when a person is in a state of negative calorie balance
when caloric intake goes down, protein requirement goes ___
up
protein needs go up as a percentage of total calorie intake by approximately __% for every 100 calorie decrease below 2,000 calories (AMDR)
1%
true or false: sports dietitians should first establish an athlete’s protein intake and then add carbohydrate and fats as determined by total calorie needs
true
protein has the greatest thermic effect of feeding. what does this mean?
more calories are burned during the digestion of protein as compared to carbohydrates or fats
muscle sensitivity to amino acids is enhanced for up to ____ hours after a bout of exercise
48 hours (24-48)
true or false: consuming protein sooner, rather than waiting, has a greater effect on acute muscle protein synthesis
true
what happens to excess proteins consumed in the diet?
broken down to nitrogen which is excreted as urea in urine + remaining ketoacids used for energy or converted to carbs or body fat
most easily utilized form of energy
carbohydrates/glycogen
carbohydrates = ___ kcal/g
4 kcal/g
single sugar molecules
monosaccharides
glucose, fructose, and galactose are examples of what group of carbohydrates?
monosaccharides
two simple sugar units joined together
disaccharide
sucrose, lactose, and maltose are examples of what group of carbohydrates?
disaccharides
most common disaccharide
sucrose
complex carbohydrates containing up to thousands of glucose units
polysaccharides
starch, fiber, and glycogen are examples of what group of carbohydrates?
polysaccharides
what are some important functions of fiber?
increase bulk and water content
delay gastric emptying
influence feelings of fullness
decrease transit time of feces
how much glycogen is stored in the body?
15g/kgbw
glycogen storage % in the muscles vs liver
75% skeletal muscle
25% liver
the remaining glycogen that is not stored in the skeletal muscle is stored where?
liver
system that ranks foods based on how easily carbohydrates are absorbed, resulting in an increase in blood glucose levels
glycemic index (GI)
reference food for glycemic index
glucose (GI = 100)
foods with quick carb absorption and beneficial for hours before/after exercise
high GI
foods with slow carb absorption and beneficial immediately after exercise
low GI
how does insulin help lower blood glucose levels?
facilitates glucose transport into cells
an estimate of how much of a food will increase blood glucose levels
glycemic load (GL)
why is glycemic load a more realistic gauge of glycemic response than the GI?
takes portion size into account
true or false: foods with a higher GL are expected to lead to greater increases in blood sugar and subsequent insulin release
true
complex carbohydrate that is unable to be fully digested
fiber
deficiencies in this carbohydrate have been associated with constipation, heart disease, colon cancer, and type II diabetes
fiber
fiber DRI recommendation for women
21 to 29g/day
fiber DRI recommendation for men
30 to 38g/day
carbohydrate recommendation for aerobic endurance athletes
8 to 10g/kgbw
carbohydrate recommendation for strength or sprint anaerobic athletes
5 to 6g/kgbw
within 30 minutes after aerobic endurance training, approximately ___ g of higher glycemic carb per kgbw should be consumed to quickly stimulate glycogen resynthesis
1.5g
consistent intake of a low carb diet leads to greater reliance on _____ as a source of fuel
fat
fat = ___ kcal/g
9
fatty acids containing no double bonds
saturated fats
fatty acids containing one double bond
monounsaturated fats
fatty acids containing two or more double bonds
polyunsaturated fats
what type of fatty acids can the body make?
saturated fats
what two types of polyunsaturated fats can the body NOT make but are necessary for healthy cell membranes, brain and nervous system function, and hormone production
omega-6 and omega-3 fatty acids
what are the fat soluble vitamins?
vitamins A, D, E, and K
energy is stored primarily as _____ in humans
fat
it is recommended to limit saturated fats to less than ____% of total calories and replacing saturated fat with ________ fat
10%, unsaturated
optimal HDL level
> 60 mg/DL
optimal LDL level
< 100 mg/dL
desirable level of total cholesterol
< 200 mg/dL
at rest and during low intensity exercise, a high percentage of the energy produced comes from?
fatty acid oxidation
as intensity of exercise increases, there is a gradual shift from ____ to ____ as the preferred source of fuel
fat to carbs
aerobic training increases the muscle’s capacity to use what?
fatty acids
the body adapts to using greater amounts of _____ for energy when a higher fat, lower carb diet is consumed over a period of time
fat
alcohol recommendations for men and women per day?
up to 1 drink per day for women
up to 2 drinks per day for men
________ should be avoided in the time period post exercise because it reduces muscle protein synthesis
alcohol
organic substances needed in very small amounts that perform specific metabolic processes
vitamins
vitamins that dissolve in water and are transported in the blood, excess amounts excreted in the urine
water soluble vitamins
examples of water soluble vitamins
vitamin B and C
vitamins that are carried by fat in the blood and stored in fat tissue in the body
fat soluble vitamins
adequate _____ intake prevents the use of protein and muscle break down for energy
carb
carbohydrate to protein ratio recommended after aerobic exercises
4:1 or 3:1 carb to protein ration
why do athletes “hit a wall?”
ran out of stored glycogen + relying on protein and fats for fuel
restoring depleted _______ is important for athletic performance
glycogen
glycogen storage = ~_______ calories for the average person
1,500 calories
restoring depleted ________ is important for athletic performance because it increases time to exhaustion, prevents the use of protein for energy, and decreases the potential for catabolic break down of tissue
glycogen
it is recommended that aerobic endurance athletes should ingest how many grams of carbs each hour of activity
30 to 90g EACH HOUR
the body can digest about ____g of carbohydrates per minute
1g/min so 60g/hour
(some say 28 to 144g/hour)
optimizing glycogen storage pre competition by increasing carbohydrate intake several days prior to competition to improve endurance
carbohydrate loading
carbohydrate loading is most important for which type of athlete?
endurance athletes (pulling from glycogen storage)
nutrition recommendation for endurance athlete hours before competition?
high carb
low fat
low fiber
moderate protein
fluid balance recommendation for athletes during training
4 to 8 oz per 15 minutes
(some say 6 to 8 oz)
carbs and electrolytes from sports drinks may improve what two things for high intensity athletes?
performance and speed
high intensity athletes need how many carbohydrates from sports drink per break in competition or training?
200 to 400mL per break
what percentage range of carbohydrates maximizes digesting?
6 to 8%
more than ____% of carbohydrate ingestion significantly decreases digestion
12%
common sources of fiber
nuts
vegetables/fruit
chia seeds
athletes who do not train every day can restore glycogen within _____ hours
24 hours
type of fatty acid that is more difficult for the body to break down and use for energy due to no double bonds between the carbon molecules
saturated fatty acids
types of fatty acid that is more efficient for the body to break down and use for energy
mono and poly unsaturated fats
essential structural component of cell membranes but high levels can lead to cardiovascular disease
cholesterol
total cholesterol =
LDL + HDL
micronutrients essential for metabolic regulation and cellular processes
vitamins + minerals
important for bone health, oxygen carrying capacity, and fluid electrolyte balance
minerals
important minerals needed in the body?
calcium
phosphorus
magnesium
iron
important electrolytes needed in the body?
sodium
potassium
chloride
what two electrolytes are lost through sweat but replenished by sports drink?
sodium and potassium
mineral important for oxygen transport throughout the body
iron
iron deficiency common in female aerobic endurance athletes that impairs athletic performance due to decreased oxygen transport
anemia
what are some possible symptoms of anemia?
muscle fatigue
dizziness
mood changes
deceased concentration
headache
hair loss
feeling cold
mineral important for bone density and development + neuromuscular function
calcium
largest component of the body that is essential for regulating body temperature, regulating blood pressure, and nutrient transport
water
adequate daily fluid intake for water
3.7 L/day for men
2.7 L/day for women
most prevalent nutrition deficiency in the world
iron deficiency
water represents what percentage of a person’s body weight (range)
45 to 70%
when sweat loss exceeds fluid intake
dehydration
athletes are more prone to dehydration and heat stress at what point of the season?
beginning
mild dehydration decreases performance, increases fatigue, and represents what % weight loss
2 to 3% weight loss
help retain fluid, essential for muscle contractions and nerve transmission, and lost through sweat
electrolytes
drinking JUST water to replenish lost fluids can cause what?
hyponatremia
what is hyponatremia?
dangerously low levels of blood sodium
(<125 mmol/L)
athletes should try to prevent water weight losses exceeding __% of body weight while also restoring _______ lost through sweat
2%, electrolytes
quick and simple way to estimate hydration status
measuring changes in body weight before and after a workout
1 pound lost = ___ oz of fluid
16
true or false: ingestion of multiple types of carbohydrate vs a single carb will lead to greater gastric emptying, carb absorption, oxidation, and performance
true
fear of weight gain
restricted food intake
repeated weighing
anorexia
eating excessively then purging through vomiting, intense exercise, or laxatives
(likely to be normal weight)
bulimia nervosa
eating excessively without purging, likely overweight and eat alone due to anxiety and not wanting others to know
binge eating
calories burned per day doing nothing
basal metabolic rate (BMR)
largest contribution to total energy expenditure (65 to 70% of calories)
BMR
higher than BMR due to daily physical activity and thermic effect of food
resting metabolic rate (RMR)
how many calories are burned per day from activity?
around 400 cal/day (25% on average)
to stay hydrated post exercise, ____ L/kg of weight loss needs to be consumed
1.5 L
post aerobic workout, high _____ ______ carbs needs to be consumed
glycemic index carbs
