Content Area 2 Flashcards
What are the nutrients of concern for youth athletes?
Vitamin D, Calcium, Iron
What are the fluid replacement guidelines for youth athletes?
During: 13 mL/kg/hour
Post: 4 mL/kg per hour of exercise
What are the nutrients of concern for collegiate athletes?
Vitamin D, Calcium, Iron, and Potassium
What’s the most important nutrient of concern for masters athletes?
Water
What are the minimum daily protein needs for masters athletes?
1.2 g/kg/day
What is the protein serving size per meal/snack for masters athletes?
0.4 g/kg
What are the nutrients of concern for masters athletes?
Water
Vitamin D
Calcium
Vitamin B6
Vitamin B12
What would be considered low energy availability in terms of kcal/kg/day?
<30 kcal/kg FFM per day
How do fluid needs change for pregnant athletes?
Increase from 2.7 L/day to 3 L/day PLUS fluids during exercise.
What are the energy recommendations for pregnancy/lactation?
1st Trimester: 45 kcal/kg FFM pre-pregnancy + exercise
2nd Trimester: 1st trimester kcal + 340 kcal/day
3rd Trimester: 1st trimester kcal + 452 kcal/day
Lactation: 1st trimester kcal + 300-500 kcal/day
How many lbs/month are recommended for weight loss post-partum (max)?
4.5 lbs/month
What are the optimal blood glucose levels for diabetics about to start exercise?
100-200 mg/dL (30-60 min post-prandial)
Under which conditions should a diabetic athlete NOT exercise?
Blood glucose >250 mL/dL and ketones in the urine.
What are intra-workout CHO recommendations for diabetic athletes?
If <30 min: N/A
Then, 15 g CHO every 30-60 min (varying by intensity)
When might you decrease short-acting insulin for diabetic athletes?
Moderate to strenuous activity 45-60 minutes: Decrease 1-2 U
Prolonged strenuous exercise: May need to decrease daily insulin 15-20% (per MD)
When might you decrease insulin for diabetic athletes?
Moderate to strenuous activity 45-60 minutes: Decrease short-acting insulin 1-2 U (per MD)
Prolonged strenuous exercise: May need to decrease daily insulin 15-20% (per MD)
Describe the lab indications for microcytic vs macrocytic anemia.
Microcytic - low Hgb, Hct, MCV + low ferritin if related to low iron
Macrocytic - low Hgb and Hct, but increased MCV
What are the supplementation guidelines for iron-deficient anemia?
100-150 mg elemental iron between meals; retest in 3-6 months
Describe the stages of iron depletion/deficiency.
Stage 1: <35 ng/mL ferritin
Stage 2: <20 ng/mL ferritin
Stage 3: <12 ng/mL ferritin, <11.5 g/L Hgb, and <16% transferrin saturation
Describe the blood levels for normal, insufficient, or deficient levels of vitamin D.
Using calcidiol (vitamin D2)
Normal: >40 nmol/L
Insufficient: 20-40 nmol/L
Deficient: <20 nmol/L
Who is at risk of insufficient/deficient vitamin D status?
Athletes living in northern latitudes;
Athletes with dark skin tones;
Athletes with fat-restricted diets or a fat malabsorption disorder;
Athletes with insufficient vitamin D intake;
Masters athletes;
Athletes with liver/renal dysfx
List 5 factors that may inhibit gastric emptying.
- High solute load
- Energy-dense meals
- Dehydration
- Stress & anxiety
- High-intensity exercise
What is FDEIA?
Food-dependent exercise-induced anaphylaxis
What are the 3 most common illnesses found in athletes?
- URTI
- GI infections
- Skin infections
