CSCS Nutrition Need To Knows Flashcards
Calorie Estimate:
Children
2-3: 1,000
4-8: 1200-1400
Calorie Estimate:
Girls
9-13: 1600
14-18: 1800
19-30: 2000
31-50: 1800
51+: 1600
Calorie Estimate: Boys
9-13: 1800
14-18: 2000
19-30: 2400
31-50: 2200
51+: 2000
Essential Amino Acids
Histidine, valine, leucine, isoleucine, lysine, phenylalanine, threonine, tryptophan, methionine
Nonessential Amino Acids
Alanine, asaparagine, aspartic acid, glutamic acid
Conditionally essential amino acids
Arginine, glutamine, glycine, cystine, proline, serine, tyrosine
Fiber
21-29g women
30-38g men
Protein
*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
Carbohydrate
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.
during-competition fluid recommendation:
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
calorie estimate: light activity
male: 17cal/lb or 38 cal/kg
female: 16cal/lb or 35 cal/kg
calorie estimate: moderate activity
male: 19cal/lb or 41cal/kg
female: 17cal/lb or 37cal/kg
calorie estimate: heavy activity
male: 23cal/lb or 50cal/kg
female: 20cal/lb or 44cal/kg
BMI classifications
underweight: <18.5
normal: 18.5-24.9
overweight: 25-29.9
obese: >30
BMI for children
less than 5th percentile: underweight
5-85: healthy
85-95: overweight
95+: obese
high practicality hydration biomarkers
body weight (acute and chronic), urine osmolaity (chronic), USG (chronic)
USG
< 1.02
hyponatremia
low sodium below 130mmol
less than 120 can be deadly
1lb body fat loss during exercise
= 16oz fluid lost
AI for water
3.7 L, 15.6 cups for men
2.7 L, 11.4 cups for women
Copper
function: iron metabolism, nervous system, bone healthy, protein synthesis. hair, skin, eyes.
found in: fish, nuts
Chronium
Glucose metabolism, regulate blood sugar and insulin
found in: mushrooms, oysters, wine, apples
Iodine
thyroid hormone, growth and development, energy metabolism.
found in: salt, seafood
Iron**
red blood cell formation and function. constituent of myoglobin
found in: meat, yeast, nuts
Selenium
antioxidant, growth and development, use of iodine for thyroid
found in: meat, wheat
zinc
enzymes involved in digestion, metabolism, reproduction, wound healing
found in: meat, beans
calcium**
maintain bone and teeth health. blood clotting, muscle contraction, nerve transmission
found in: fruit juices, cheese, milk, cheese, yogurt
phosphorous
works with calcium, enhances use of other nutrients. metabolism, dna, cell membranes,
found in: cheese, fish, beef, pork, whole wheats, seeds
magnesium
activates 100 enzymes. helps nerves and muscles function. found in: bran, cocoa, cereal, seeds, nuts
molybdenum
metabolism of DNA and RNA and uric acid
found in: milk, peas, beans, liver, wholegrain
manganese
develop skeletal muscle and connective tissue. metabolism of carbs.
found in: wheat germ, bran, rice, cereal, soy bean
Iron absorption
heme 15-35% nonheme 2-20%
Vitamin A FS
vision, healthy skin teeth and body tissues, mucous membranes
found in: animal foods
beta carotene
antioxidant, converted to vitamin A
found in: sweet potato, carrot, spinach, greens
vitamin D FS
aids in calcium absorb, maintain blood levels of calcium and phosphorus. building bone mass/prevent bone loss
found in: fish, milk, egg yolk
Vitamin E FS
antioxidant needed for immune and metabolism
found in: oils, nuts and seed, germ
vitamin K FS
needed for blood clotting, tissue and bone health
found in: dark green veggies
Thiamin (B1) WS
carb metabolism enzyme for normal functioning of nervous system and muscles and heart
found in: cereal, seeds, peas, pork, orange
vitamin C WS
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
Riboflavin (B2) WS
coenzyme in RBC formation, nervous system, metab of carb pritein and fat. vision
found in: liver, wheat germ, yeast, almond, whey, dairy
Niacin
coenzyme for carb protein fat metabolism and nervous system function. high intakes lower cholest.
found in: soy, vegan proteins, butters.oils
Pyridoxine B6 WS
protein metab and nervous/immune system function. synthesis of hormones and RBC
found in: liver, bananas, chicken tuna, veggies
folate
growth and development and RBC. recuses risk of nerual tube birth defects. reduces heart disease risk.
found in: yeast, liver, cereals, peas, beans
cobalamin B12 WS
blood formation and healthy nervous system
found in: liver, oysters, lamb, eggs, poultry
biotin
metab of fatty acids and utilization of B
found in: nuts and dairy
pantothenic acid
growth and development
found in: liver, sunflower seeds, cereals, dairy
RDA
avg daily nutrient requirement adequare for meeting needs of most healthy people within each life stage and sex
AI
Adequate intake avg daily nutrient intake level recommended when RDA not present
UL
max avg daily nutrient level not associated with bad health effects
EAR
avg intake sufficient for half the population at each life stage and sex
Cunningham Equation
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+)
pre competition fluid
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
cholesterol
LDL:
<100 fine
130-159 ehhh
160-189 very bad
>190 highhhhh asf
macronutrient ranges
Carbs: 45-65%
Fats: 20-35%
Protein: 10-35%
inadequacy nutrients
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
protein digestibility
how much nitrogen is absorbed during digestion and ability to provide AAs. most digestible contain all essential AAs
glycemic load
(GI x g carb per serving)/100
within 30 min carb intake
1.5g/kg
essential fats
omega 3 (EPA and DHA): fish
omega 6: soybean, corn, safflower oil
cholesterol aids in
vitamin D, sex hormones, corisol
bio factors increase LDL
anorexia, weight gain, high saturated or trans fats consumption
added sugars limit
10% of total calories
saturated fats limit
10% of total calories
dehydration effects
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
environmental risk of dehydration
hot, humid, high altitude
rehydration
1.5L (50oz) fluid for each kg lost
0.7L (24oz) for each lb lost
major electrolytes lost in exercise
sodium and chloride
fluid temperature
10-15 degrees C or 50-59 degrees F
sodium chloride for adults
20-30mEq
sodium chloride for kids
15-20mEq
4 hours before event protein/carb
1-4g carb and 0.15-0.25g protein per kg
quickly oxidized carbs
glucose, surcrose, maltose, maltodextrins, amylopectin
slowly oxidized carbs
fructose, galactose, amylose
fructose
can cause GI issues
long intermittent sports fluid recommendations
2.5L per hours (200-400ml per changeover)
glycogen synthesis increase for near competition
1-1.85g/kg every 15-60min after competition for up to 5 hours
protein post comp benefit
can increase rate of glycogen storage
low-moderate endurance daily protein
1-1.1g/kg
low to moderate endurance post exercise protein
0.2-0.5g/kg
elite endurance daily protein
1.6+g/kg
elite endurance post exercise protein
0.2-0.5g/kg
football daily protein
1.4-2g/kg
weightlifting daily protein
1.5-2g/kg
post exercise protein for anaerobic athletes
20-25g protein within 3-5 hours of activity. 8.5-10g high quality high leucine protein
2-3g leucine per serving
post comp aerobic nutrition
1.5g/kg within 30 min
10g protein within 3 hours
during competition carbs
28-144g of multiple carb types per hour
strength athlete post exercise
30g carb
20-25g protein (within 30 minutes if activity was done fasted)
older adults protein post exercise
40g, 20-30g high leucine
BMI
lbs/inches x 703
kg over (height in m)^2
BMR accounts for
65-70% daily energy expenditure
physical activity accounts for
20-30% daily energy expenditure
thermic effect of food accounts for
10-15% daily energy expenditure
