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CSCS Study Flashcards > CSCS Nutrition Need To Knows > Flashcards

CSCS Nutrition Need To Knows Flashcards

1
Q

Calorie Estimate:
Children

A

2-3: 1,000
4-8: 1200-1400

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2
Q

Calorie Estimate:
Girls

A

9-13: 1600
14-18: 1800
19-30: 2000
31-50: 1800
51+: 1600

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3
Q

Calorie Estimate: Boys

A

9-13: 1800
14-18: 2000
19-30: 2400
31-50: 2200
51+: 2000

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4
Q

Essential Amino Acids

A

Histidine, valine, leucine, isoleucine, lysine, phenylalanine, threonine, tryptophan, methionine

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5
Q

Nonessential Amino Acids

A

Alanine, asaparagine, aspartic acid, glutamic acid

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6
Q

Conditionally essential amino acids

A

Arginine, glutamine, glycine, cystine, proline, serine, tyrosine

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7
Q

Fiber

A

21-29g women
30-38g men

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8
Q

Protein

A

*0.8 -1g/kg for young adults in general fitness
*1-1.6 for aerobic endurance
*1.4-1.7 for anaerobic strength athletes
*1.8-2.7 for cutting
*1.5-2 for bulking
*anabolic window = 3-5 hrs but sensitivity 24-48 hrs
*0.15-0.25/kg protein if 4 hrs pre comp. At least 10g protein consumed within 3 hrs of exercise for endurance and 30g for strength. Specifics: 20-25g protein(8.5-10g) from BCAA’s, 2-3g from leucine) or older athletes needing 40g. If protein was in fasted state, consume within 30 min.
*Adults eat 20-30g high-leucine every 3-4 hrs.
* Almost half body’s protein in skeletal muscle, 15% skin, the rest visceral.
*Protein is 50% bone volume and 33% bone mass bc of influence in IGF-1
*Higher protein helps calcium absorb

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9
Q

Carbohydrate

A

8-10g carb aerobic endurance athletes
5-6g carb anaerobic athletes
consume 1.5g carb within 30 min after training for aerobic, preferably high GI. every 2 hours. 24 hours to fully complete glycogen store restoration.
1-4g/kg carb if 4 hours pre race. if 2 hours, 1g/kg. if 1 hour, 0.5g/kg.
loading: 8-10g then 10-12g 36-48 hours before
athletes consume 30-90g/28-144g carbs as drink or food each hour. strength athletes consume 30-100g high GI carbs after exercise.

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10
Q

during-competition fluid recommendation:

A

children under 40kg/88lbs: 5oz of cool water or sports drink every 20min
adolescents 60kg (132lbs) drink 9oz every 20 min
aerobic endurance
tennis players 200-400ml fluid per changeover and some fluid from sports drink
20-30 mEq sodium with chloride and 2-5mEq potassium and a 5-10% carb concentration.
prevent water loss of 2%+ of bodyweight.
if next activity is soon, 1.5 L of fluid for each kg of body weight loss.
3-8oz every 15min during competition for adults
dehydration 2+% causes decreased blood pressure, decrease stroke volume, decreased cardiac output, decreased blood flow to muscles

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11
Q

calorie estimate: light activity

A

male: 17cal/lb or 38 cal/kg
female: 16cal/lb or 35 cal/kg

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12
Q

calorie estimate: moderate activity

A

male: 19cal/lb or 41cal/kg
female: 17cal/lb or 37cal/kg

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13
Q

calorie estimate: heavy activity

A

male: 23cal/lb or 50cal/kg
female: 20cal/lb or 44cal/kg

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14
Q

BMI classifications

A

underweight: <18.5
normal: 18.5-24.9
overweight: 25-29.9
obese: >30

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15
Q

BMI for children

A

less than 5th percentile: underweight
5-85: healthy
85-95: overweight
95+: obese

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16
Q

high practicality hydration biomarkers

A

body weight (acute and chronic), urine osmolaity (chronic), USG (chronic)

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16
Q

USG

A

< 1.02

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17
Q

hyponatremia

A

low sodium below 130mmol
less than 120 can be deadly

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18
Q

1lb body fat loss during exercise

A

= 16oz fluid lost

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19
Q

AI for water

A

3.7 L, 15.6 cups for men
2.7 L, 11.4 cups for women

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20
Q

Copper

A

function: iron metabolism, nervous system, bone healthy, protein synthesis. hair, skin, eyes.
found in: fish, nuts

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21
Q

Chronium

A

Glucose metabolism, regulate blood sugar and insulin
found in: mushrooms, oysters, wine, apples

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22
Q

Iodine

A

thyroid hormone, growth and development, energy metabolism.
found in: salt, seafood

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23
Q

Iron**

A

red blood cell formation and function. constituent of myoglobin
found in: meat, yeast, nuts

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24
Q

Selenium

A

antioxidant, growth and development, use of iodine for thyroid
found in: meat, wheat

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25
Q

zinc

A

enzymes involved in digestion, metabolism, reproduction, wound healing
found in: meat, beans

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26
Q

calcium**

A

maintain bone and teeth health. blood clotting, muscle contraction, nerve transmission
found in: fruit juices, cheese, milk, cheese, yogurt

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27
Q

phosphorous

A

works with calcium, enhances use of other nutrients. metabolism, dna, cell membranes,
found in: cheese, fish, beef, pork, whole wheats, seeds

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28
Q

magnesium

A

activates 100 enzymes. helps nerves and muscles function. found in: bran, cocoa, cereal, seeds, nuts

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29
Q

molybdenum

A

metabolism of DNA and RNA and uric acid
found in: milk, peas, beans, liver, wholegrain

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30
Q

manganese

A

develop skeletal muscle and connective tissue. metabolism of carbs.
found in: wheat germ, bran, rice, cereal, soy bean

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31
Q

Iron absorption

A

heme 15-35% nonheme 2-20%

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32
Q

Vitamin A FS

A

vision, healthy skin teeth and body tissues, mucous membranes
found in: animal foods

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33
Q

beta carotene

A

antioxidant, converted to vitamin A
found in: sweet potato, carrot, spinach, greens

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34
Q

vitamin D FS

A

aids in calcium absorb, maintain blood levels of calcium and phosphorus. building bone mass/prevent bone loss
found in: fish, milk, egg yolk

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35
Q

Vitamin E FS

A

antioxidant needed for immune and metabolism
found in: oils, nuts and seed, germ

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36
Q

vitamin K FS

A

needed for blood clotting, tissue and bone health
found in: dark green veggies

37
Q

Thiamin (B1) WS

A

carb metabolism enzyme for normal functioning of nervous system and muscles and heart
found in: cereal, seeds, peas, pork, orange

38
Q

vitamin C WS

A

cell development, wound healing, infection resistance. antioxidant converts inactive folic to active. makes iron available for hemoglobin synthesis.
found in: sweet peppers, peach, guava, broccoli, citrus fruits

39
Q

Riboflavin (B2) WS

A

coenzyme in RBC formation, nervous system, metab of carb pritein and fat. vision
found in: liver, wheat germ, yeast, almond, whey, dairy

40
Q

Niacin

A

coenzyme for carb protein fat metabolism and nervous system function. high intakes lower cholest.
found in: soy, vegan proteins, butters.oils

41
Q

Pyridoxine B6 WS

A

protein metab and nervous/immune system function. synthesis of hormones and RBC
found in: liver, bananas, chicken tuna, veggies

42
Q

folate

A

growth and development and RBC. recuses risk of nerual tube birth defects. reduces heart disease risk.
found in: yeast, liver, cereals, peas, beans

43
Q

cobalamin B12 WS

A

blood formation and healthy nervous system
found in: liver, oysters, lamb, eggs, poultry

44
Q

biotin

A

metab of fatty acids and utilization of B
found in: nuts and dairy

45
Q

pantothenic acid

A

growth and development
found in: liver, sunflower seeds, cereals, dairy

46
Q

RDA

A

avg daily nutrient requirement adequare for meeting needs of most healthy people within each life stage and sex

47
Q

AI

A

Adequate intake avg daily nutrient intake level recommended when RDA not present

48
Q

UL

A

max avg daily nutrient level not associated with bad health effects

49
Q

EAR

A

avg intake sufficient for half the population at each life stage and sex

50
Q

Cunningham Equation

A

RMR = 550 + 22(LBM) but if you want to know TDEE, multiply by activity factor.
sedentary=1.2
light activity=1.375 (1-3)
mod= 1.55 (3-5)
activeee=1.725 (6-7)
VERY=1.9 (7+)

51
Q

pre competition fluid

A

4+ hours: 5-7ml, 0.17-0.24 oz ~14oz drink
2 hours: 3-5ml, 0.1-0.17 oz ~8oz drink
1 hour: maybe 8oz drink

52
Q

cholesterol

A

LDL:
<100 fine
130-159 ehhh
160-189 very bad
>190 highhhhh asf

53
Q

macronutrient ranges

A

Carbs: 45-65%
Fats: 20-35%
Protein: 10-35%

54
Q

inadequacy nutrients

A

Vitamin E: oils, nuts seeds
Magnesium: seeds, beans, nuts
Fiber: fruits and veggies, beans, peas, bran
Potassium: bananas, tomatoes, citrus fruits, potatoes
Calcium: dairy
Vitamin D: fatty fish, fortified beverages, yogurt
Iron: red meat, beans
Folate: beans, peas, peanuts, seeds

55
Q

protein digestibility

A

how much nitrogen is absorbed during digestion and ability to provide AAs. most digestible contain all essential AAs

56
Q

glycemic load

A

(GI x g carb per serving)/100

57
Q

within 30 min carb intake

A

1.5g/kg

58
Q

essential fats

A

omega 3 (EPA and DHA): fish
omega 6: soybean, corn, safflower oil

59
Q

cholesterol aids in

A

vitamin D, sex hormones, corisol

60
Q

bio factors increase LDL

A

anorexia, weight gain, high saturated or trans fats consumption

61
Q

added sugars limit

A

10% of total calories

62
Q

saturated fats limit

A

10% of total calories

63
Q

dehydration effects

A

increase core body temperature, reduce stroke volume and cardiac output, decrease blood pressure, reduce blood flow to muscles, increase HR, rhabdomyolsis, increase risk of heatstroke and death

64
Q

environmental risk of dehydration

A

hot, humid, high altitude

65
Q

rehydration

A

1.5L (50oz) fluid for each kg lost
0.7L (24oz) for each lb lost

66
Q

major electrolytes lost in exercise

A

sodium and chloride

67
Q

fluid temperature

A

10-15 degrees C or 50-59 degrees F

68
Q

sodium chloride for adults

A

20-30mEq

69
Q

sodium chloride for kids

A

15-20mEq

70
Q

4 hours before event protein/carb

A

1-4g carb and 0.15-0.25g protein per kg

71
Q

quickly oxidized carbs

A

glucose, surcrose, maltose, maltodextrins, amylopectin

72
Q

slowly oxidized carbs

A

fructose, galactose, amylose

73
Q

fructose

A

can cause GI issues

74
Q

long intermittent sports fluid recommendations

A

2.5L per hours (200-400ml per changeover)

75
Q

glycogen synthesis increase for near competition

A

1-1.85g/kg every 15-60min after competition for up to 5 hours

76
Q

protein post comp benefit

A

can increase rate of glycogen storage

77
Q

low-moderate endurance daily protein

A

1-1.1g/kg

78
Q

low to moderate endurance post exercise protein

A

0.2-0.5g/kg

79
Q

elite endurance daily protein

A

1.6+g/kg

80
Q

elite endurance post exercise protein

A

0.2-0.5g/kg

81
Q

football daily protein

A

1.4-2g/kg

82
Q

weightlifting daily protein

A

1.5-2g/kg

83
Q

post exercise protein for anaerobic athletes

A

20-25g protein within 3-5 hours of activity. 8.5-10g high quality high leucine protein
2-3g leucine per serving

84
Q

post comp aerobic nutrition

A

1.5g/kg within 30 min
10g protein within 3 hours

84
Q

during competition carbs

A

28-144g of multiple carb types per hour

85
Q

strength athlete post exercise

A

30g carb
20-25g protein (within 30 minutes if activity was done fasted)

86
Q

older adults protein post exercise

A

40g, 20-30g high leucine

87
Q

BMI

A

lbs/inches x 703
kg over (height in m)^2

88
Q

BMR accounts for

A

65-70% daily energy expenditure

89
Q

physical activity accounts for

A

20-30% daily energy expenditure

90
Q

thermic effect of food accounts for

A

10-15% daily energy expenditure

CSCS Study Flashcards (2 decks)

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