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cscs nutrition Flashcards

1
Q

unit of energy

A

calorie

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2
Q

what do calories directly convert into?

A

grams

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3
Q

muscle growth, tissue repair, enzyme and hormone function function of this macronurtrient

A

protein

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4
Q

how many essential amino acids are there?

A

9

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5
Q

how many non essential amino acids?

A

4

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6
Q

how many conditionally essential amino acids

A

8

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7
Q

what does the body not produce that we need in diet?

A

essential amino acids

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8
Q

name all essential amino acids

A 
HISTIDINE
ISOLEUCINE
LEUCINE
LYSINE
METHIONINE
PHENYLALANINE
THERONINE
TRYPTOPHAN
VALINE
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9
Q

name the conditionally non essential amino acids

A 
ARGININE
CYSTINE
GLUTAMINE
GLYCINE
PROLINE
TYROSINE
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10
Q

name the non essential amino acids

A 
ALANINE
ASPARAGINE
ASPARTATE
GLUTAMATE
SERINE
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11
Q

branch chain amino acids

A

top 3 most important for muscle building
leucine
isoleucine
valine

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12
Q

RDA recommended protein

A

recommended dietary allowance
minimum amount of protein to be consumed to keep you out of a deficit
.8g/kg body weight

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13
Q

acceptable macronutrient distribution range (amdr) for protein

A

10-35% of caloric intake

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14
Q

recommendation after aerobic exercises for protein

A

4:1 or 3:1 carb:protein ratio

meal/snack

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15
Q

how many kcals/gram is in protein?

A

4

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16
Q

how many calories are in a 20g protein bar?

A

20g x 4 cal/gram = 80 calories

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17
Q

protein recommendation for endurance athletes

A

1-1.6 g/kg bw

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18
Q

protein recommendation for strength athletes, strength and aerobic, and anaerobic training

A

1.4-1.7 g/kg bw

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19
Q

protein recommendation for a reduced calorie diet

A

1.8-2.7 g/kg bw

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20
Q

a 60kg female strength athlete is eating 70g protein per day. what is your recommendation?

A

strength protein recommendations:

  1. 4-1.7 g/kg bw
  2. 4x60=84g
  3. 7x60=102g

answer: increase to at least to 84g protein

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21
Q

3 types of carbs

A

monosaccharides
disaccharides
polysaccharides

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22
Q

simplest form of sugar

A

monosaccharides
glucose
fructose
galactose

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23
Q

2 monosaccharides joined together

A

disaccharides
sucrose
lactose
maltose

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24
Q

complex carbs composed of long chains of monosaccharides

A

polysaccharides
starch
fiber
glycogen

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25
Q

how many kcals/gram are in carbs?

A

4 kcal/g

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26
Q

most utilized form of energy

A

carbs

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27
Q

adequate ____ intake prevents the use of protein and muscle breakdown for energy

A

carb

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28
Q

recommendations after aerobic exercise for carb intake

A

4:1 or 3:1 carb:protein ratio

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29
Q

carbs stored in body tissues for energy

A

glycogen

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30
Q

____g of glycogen for every ___kg body weight

A

15g

1kg

31
Q

____% of glycogen is stored in skeletal muscle

A

75%

25% in liver

32
Q

how many carbs should endurance athletes have each hour?

A

30-90g each hour of activity

can digest 1g carb/minute

33
Q

how do you optimize glycogen storage before competition?

A

24-48hrs high carb intake

8-10g carb /kg bw per day

34
Q

hours before competition what should an athlete do based on carb and fat/fiber meals?

A

high carb

avoid high fat/fiber meals

35
Q

competing early morning, what should the athlete do food wise?

A

small meal prior

more emphasis on during competition nutrition

36
Q

timing:
4 hours before: ___g carb/kg bw
2 hours before: ___g carb/kg bw
1 hour before: _____g carb/kg bw

A

4 hours before: 1-4g (100-200g)
2 hours before: 1g (70g)
1 hour before: .5g (liquid) (35g)

37
Q

hydration during competition?

A

4-8oz per 15min

38
Q

endurance athletes during competition nutrition
____g carbs every hour
small amounts of _____

A

30-90g carbs every hour

small

39
Q

high intensity athletes during competition nutrition

______mL of sports drink per break

A

200-400mL

40
Q

strength and power athletes during compeition nutrition

may benefite from _____

A

intra-workout carbs

41
Q

system that ranks foods based on how easily carbs are absorbed

A

glycemic index

42
Q

low GI

A

< 55
slow absorption
beneficial for hours before/after exercise

43
Q

high GI

A

> 70
quick absorption
beneficial immediately after exercise

44
Q

do the following have a high gi or low gi?

apple juice, chocolate, oranges, banana, lentils

A

low gi

45
Q 
do the following have a high gi or low gi?
brown rice 
honey
oats
pineapple
A

moderate gi

46
Q

do the following have a high gi or low gi?
white potato
whole wheat bread
watermelon

A

high gi

47
Q

glycemic load GL

A

how much a food will increase blood glucose levels

total amount versus how fast

48
Q

complex carb, unable to be fully digested, contributes to bulk in digestive tract

A

fiber

49
Q

nuts, veggies, chia seeds

A

fiber

50
Q

blood glucose regulation, weight management, digestion and regularity

A

fiber

51
Q

recommended amount of fiber for men and women

A

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

52
Q

athlete recommendation for carbs
aerobic:
hiit/soccer/intermittent activity:

A

aerobic: 8-10g/ kg bw

hiit/soccer/intermittent activity: 5-6g/kg bw

53
Q

triglycerides
fatty acids
phospholipids
cholestrol

A

fats

54
Q

amount of calories per gram for fats

A

9cals/g

55
Q

what transports vitamin a, d, e, and k?

A

fat

56
Q

less than ___% of cals should come from saturated fats?

A

10%

57
Q

what type of fat is more difficult to breakdown?

A

saturated fats

58
Q

double bonds between carbon, more efficient for body to break down and use for energy

A

unsaturated (polysaturated) fatty acids

59
Q

name the 2 essential PUFAs ( polyunsaturated fatty acids)

A

omega 3 and 6

body needs from diet

60
Q

low density lipids (ldl) + high density lipids (hdl)

A

total cholesterol

61
Q

ideal cholestrol levels
total
ldl
hdl

A

total: <200
ldl: <100 mg/dl
hdl: >60 (<40 considered low)

62
Q

production of bile salts, vitamin d, sex hormones function of ..

A

cholesterol

63
Q

________ essential for metabolic regulation and cellular processes

A

micronutrients

64
Q

______ aid in specific metabolic processes

A

vitamins

65
Q

_____ are the structural component of bones, teeth, nails and contribute to nerve transmission and muscle contraction

A

minerals

66
Q

water soluble vitamins

A

C and B

67
Q

adequate daily fluid intake for water

A

3.7 L men
2.7 L women
daily

68
Q

mild dehydration

A

2-3% weight loss

69
Q

hydration schedule during training

A

3-8oz / 15min

70
Q

sodium losses may range from ____

A

.2-12.5 g/L

71
Q

cunningham equation

A

calculating rmr

550+ 22 (lean body mass kg)

72
Q

estimate the daily energy expenditure for a cross country runner weighing 70kg

A

550 + 22 (70) = 1,540
X ACTIVITY FACTOR (1.9)
= 2826 daily energy expenditure

73
Q

activity factor

A
  1. 2 sedentary

1. 9 heavy physical activity

74
Q

an athlete wuth an rmr of 1500 calories who expends 400 calories from exercise each day is eating 1700 calories per day. how long will it take her to lose 2lbs?

A

daily energy expenditure = 1500+400 = 1900
CALORIE deficit = 1900-1700 = 200
2lbs x 3500 calories per pound = 7000
7000/200 calories = 35 days

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