cumulative info Flashcards
total energy expenditure
BMR or RMR + TEF + PA
-BMR: energy for physiological activities
RMR: BMR + small additional expenditures
methods to estimate metabolic rate
o Mifflin-st. Jeor
o Harris benedict
o WHO
o Cunningham: more accurate than others
o Thermic effect of food
▪ Elevation of metabolic rate after eating
▪ Energy required to absorb, transport, store, metabolize food
▪ 5-10% of total DEE
o Thermic effect of exercise
▪ Intensity matters
▪ Increasing energy expenditure
* Duration and intensity
* Use large muscle groups continuously
▪ Exercise can be 15-30% of total daily energy expenditure
Fuel Sources
o At rest, fats is the preferred energy source, energy expenditure is low and there is no need to replace ATP quickly.
o As activity increases, the body begins to rely more on carbohydrates and less on fats as a percentage of total energy expenditure.
o Fuel source may change over the course of a single exercise bout even if the exercise is performed at the same intensity. Carbohydrates are used as the majority energy source.
o 10-20 minute period at the beginning of exercise when carbs take over until fat oxidation can catch up.
CHO needs in general
o In general
▪ Most important for prolonged endurance events (90-120 min)
▪ Also important for sports with intermittent bouts of high-intensity
▪ 3-12 grams CHO/kg body weight recommended
* Skill sport, low intensity 3-5 g CHO/kg
* Moderate-intensity daily training 5 g CHO/kg
* Endurance athlete with moderate to high-intensity training 6-10 g CHO/kg
CHO needs before exercise
▪ Prolonged exercises (>60-90 minutes)
* 3-4 hours prior: 3-4 g CHO/kg
o Minimize fiber
o Low vs. high GI
* Avoid hunger, delay fatigue, minimize GI issues
* 1 hour prior: 1-2 g CHO/kg
o May prevent fatigue
▪ Won’t offset low stores due to poor refueling
▪ Exercise less than 60-90 minutes
* No need to alter usual intake
CHO needs during exercise
▪ Start 15-20 minutes after beginning event
* 5-10% CHO solution
▪ Calculating % CHO in beverage
* [CHO content (grams) / fluid volume (mL)] * 100
* 1 fluid ounce=30 mL
▪ Mixed sources of CHO
* Fat delays digestion
▪ Food or beverage should be primarily CHO with minimal fat or protein
▪ Benefit even with CHO mouth rinse
* Activates reward centers in brain
o Not associated with muscle CHO needs
▪ Developing a CHO intake plan
▪ Solid vs. Liquid
* Liquid: empty rapidly and replenish fluid loss
o May be large volume and difficult to carry
* Solid: compact and easy to carry, variety of choices
o Won’t replace fluid losses
o Require additional water for digestion
CHO needs after exercise
▪ Immediately after exhausting exercise
* 1.5 g CHO/kg
* High glycemic index: best if glucose & sucrose
* No confirmed optimal ratio of CHO:Protein
* If quick recovery needed (<8 hr)
o Each hour after (up to four hours)
▪ 1.0-1.2 g CHO/kg
▪ Mixed meal
* Glycogen repletion occurs faster after exercise
o GLUT-4 receptors increased
factors influencing protein recommendations
o Factors influencing protein recommendations
▪ Body weight (RDA= 0.8 g per kg of body weight)
* Protein needed to maintain muscle size and mass
▪ Activity level
* Vary season to season
* Intensity, type, and duration all factors
▪ Energy and CHO adequacy
* If inadequate, protein needs increase
* 1.8 g PRO/kg if energy intake deficient
▪ Protein quality
* High-quality protein lessens needs
* Vegetarians and vegans should increase intake by 10% (little soy in diet, little more protein)
▪ Hormones
* Times of growth increase need
▪ Illness and injury
* Every day of illness and injury you need additional 0.20.3 g/kg for 2 to 3 times the day you were sick
* 3 days= 6 days I need additional
* Days injured* 2-3= days needing additional 0.2-0.3 g/kg
assumptions for recommendation protein intake
o Assumptions for recommended intake
▪ Total energy intake is adequate
▪ Quality of protein is good
o Recommended intake
▪ AMDR: 10-35% of total intake
▪ Range generally 1.2-2.0 g PRO/kg
▪ Must consider: amount, type, distribution, and timing
▪ Match to periodized training
▪ Max protein intake rec: 2.5 g PRO/kg up to 3.5 g PRO/kg
* More protein isn’t always better
Protein needs before exercise
no benefit before for aerobic or resistance
protein needs during exercise
▪ Minor energy source unless on keto diet
▪ No need during endurance
▪ More research for resistance
protein needs after exercise
▪ Combine with carbohydrate for both glycogen and muscle protein synthesis
▪ Timing
* Up to 2 hours, 20-30 g after, will still be beneficial if missed the 2 hour window (24-48 anabolic window)
▪ Amount needed
* Resistance training young adults
* Resistance training older adults
o Need more
daily distribution of protein
o Daily distribution
▪ 0.25-0.3 g protein/kg/meal
* Roughly 25-35 g per meal
▪ 1 pre-sleep meal: 0.6 g protein/kg/meal
o To add 1 lb. muscle/week
▪ Need additional 14 g protein a day
▪ 400-500 kcal/day
high quality protein
o If protein has essential (indispensable) AA the quality of the protein is higher than the nonessential (dispensable)
o 20 amino acids needed for synthesis
▪ Essential (indispensable)
* Body doesn’t produce have to eat
* 9
▪ Nonessential (dispensable)
* Body produces them
* 11
o Conditionally indispensable
▪ Under certain conditions, times when the body cannot produce these nonessential AA
examples of high protein
Eggs
▪ Whey (fast acting protein)
▪ Beef
▪ Casein
