diet planning Flashcards
energy needs of athletes
30-60 kcal/kg/d
strategies to restrict energy intake
- > 30 kcal/kg
- eliminating discretionary kcal
- consuming more lower fat, nutrient-dense foods
- inc fruit and vegies
- looking out for hidden fats
strategies to inc energy expenditure
- inc freq, intensity, and duration of exercise
- including acting in daily lifestyle
- cycling or walking instead of driving
- using stairs instead of an elevator
- standing in meetings
- using manual instead of labor-saving devices
high nutrient dense foods
- most fruits and vegies
- whole grain, beans, legumes
- lower fat meat, fish, poultry, and dairy products
- not necessarily low in kcal
low nutirent dense foods
- processed foods
- sugar
- alcohol
- nutirent density declines with addition of sugar and fat
healthy eating tips at restaurants
- for deli sandwiches: whole wheat bread, extra veggies, mod filing, fewer fatty/sugar condiments
- salad or salad bar with dressing on the side
- plain baked patato
- pizza w/ vegies, easy on cheese
- pancakes
- bagels
goals for food and fluid intake prior to exercise
- provide energy for exercise, particularly CHO
- delay fatigue during prolonged exercise
- prevent hypohydration and excessive dehydration
- minimize gastrointestinal distress
- sastify hunger
considerations for pre-comp meal
- timing prior to exercise
- macronutrients content
- consistency of the meal
- volume consumed
- familiairity of food
- preferences
guidelines for food and fluid intake prior to exercise
- CHO: 1-4g/kg 1-4h prior to exercise, 1g/kg per hour prior to exercise
- mod prot, small amount of fat
- fluid: 5-10 ml/kg 2-4h prior
hypo: add 3-5ml/kg 2h prior - sodium added to food or drink may be beneficial
practical pre-comp meal tips
- adjust vol of food and fluid according to tolerance and trial
- no new foods
- eat helps to replenish reduced muscle and liver glycogen stores
- high intensity, short duration - try small CHO meal
goals for intake during exercise
- provide energy, particularly carbs
- delay fatigue
- prevent or delay hypohydration
- prevent overconsumption of water
- prevent excessive changes in electrolyte balance
- replace sodium, if losses are large or rapid
- minimize GI distress
endurance exercise w/o CHO intake
- limited glycogen stores
- body tries to compensate
- fatigue
CHO during exercise
- prevent low Bld glucose concentration
- benefits endurance ultraendurance, and stop-and-go athletes
guidelines for intake during exercise: CHO
- sustained high-intensity: 0-30g/h as tolerated
- endurance and intermittent, high intensity: 30-60g/h
- ultraendurance sports: < 90g/h
guidelines for intake during exercise: fluid
customized plan to prevent excessive dehydration and excessive change in electrolyte based on:
- sweat rate
- sweat comp
- duration of exercise
- clothing
- env cond
goals for intake after exercise
- provide carbohydrate to resynthesise m. glycogen
- provide prot to build and repair m.
- rehydrate and re-establish euhydration
- replace lost electrolytes
- avoid GI upset
guidelines for intake post exercise: CHO
- 1st h post: 1.5g/kg medium to high glycemic index
- max additional intake of .75-1.5g/kg per hour over next 3h
- if next session <8h, consume max rec amount possible
guidelines for intake post exercise: fluid
1.5L/kg of body weight lost ASAP
guidelines for intake post exercise: sodium
- consume foods containing sodium
- if large amounts of sodium have been lost, slat food or slaty snacks
guidelines for intake post exercise: prot
- 15-25g (30-40g if large bodies strength athlete)
- high quality prot asap, but no later than 2h after exercise
vegan diets
- dif to plan to meet nutrient needs
- inc risk of micronutrient deficiency
- risk inadequate E intake
- risk of inadequate prot intake
- not rec during life stages of growth and dev
paleo diet
- popular in triathletes and cross-fit
- only foods from paleolithic era
- meat, fish, shelfish, eggs, tree nuts, fruits, veggies, mushroom, water
- dec weight short term, improve bld lipids and glucose
- low long term adherence
- Ca intake 50% rec
gluten free diet
- popularly self-prescribed to
- dec weight
- dec fatigue
- dec Gi symptoms
- concerns: nutritional quality and cost
- lower prot
- higher fat
- lower micronutrient
- no effect on performance
low carb diet
- some athletes use diet to train-low 3-10 wks prior
- 3g/kg/d
- need to adjust CHO w/ training
- insufficient CHO may affect ability to traindue to insufficient glycogen stores
Caffeine
- 5-6mg/kg, newer studies suggest <3mg/kg
- > 6-9 mg/kkg may cause adverse effects
- stimulates CNS: inc awarness and dec perceived effort
- caffeine use classifications
- low <200mg/d
- mod 200-400mg/d
- high >400mg/d
alcohol consumption
mod consumption is defines as:
- 1 drink/d for women; 2drinks/day for men
contains 7kcal/g
alcohol in exercise and perfomance
- social aspects to drinking, primarily in collegiate athletes
- low to mod intake reduces endurance
- recovery
supplement considerations
- supplements may contain banned substances
- most not studies in trained athletes and few have large body of scientific literature on safe effectiveness
- few dose-response studies, effective, toxic, safe dos are ambiguous
- manufactures suggest dos emay not reflect evidence
- few actually enhance performance/effects may be very small
- some detrimental to performance
- no substitute for training and preoper diet
strong evidence performance supplements
- b-alanine
- beetroot juice
- bicarbonate
- caffeine
- creatine
strong evidence medical supplements
- calcium
- iron
- multivitamin/mineral sup
- probiotics
- vit D
strong evidence sports foods
- electrolyte replacement
- liquid meal
- sports bar
- sports confectionery
- sports drink
- sports gel
- whey prot
WADA prohibited substances
- B-2 agonist
- anti-estrogen agents
- diuretics & other masking agents
- glucocorticosteroids
actions of B-2 agonist
relaxation of bronchiolar smooth muscle
actions of anti-estrogen agents
blocks conversion of testosterone to estrogen
dec estrogen effects
actions of diuretics & other masking agents
conceal use of other substances
glucoorticostrroids actions
delay fatigue via inc fat mobilization & utilization
practitioner recommendations
- provide as much unbiased, scientific information as possible
- note that people who sell supplements are not a source of unbiased informtaion
- express concerns about potential side effects
- guide but dont decide
vit + mineral supplements
- most widely used supplement by athlete
- benefits depends on dietary intkae
- no improve if diet adequate
- offset dietary deficiency
assessing need for prot supplements
- adequate energy onsumption
- how much prot consumed daily
- how much from food
- dif btw intake and need
- could supplement be harmful
gut microbiota
- microorganisms present in env habitat
- microbiome: cllection of microbes and func or genes found in env habitat
bacteria in colon
- adult gut contain 1kg bacteria
- primarly anaerobes
- GI sterile at birth but mature microflora established by 3-4 wks
func
- digest carb, prot and lipids that escape digestion and absorption
- ferment cellulose
- prod vit K, B12, thiamin, riboflavin
probiotics in athletes
- may help dec GI permeability w/ positive effects on overall health
- may improve exercise-indiced stress-related symptoms
herbals and botanicals
to prevent or recover from illness or injury
- health-related, not perf-related purpose
- most are more drug-like
- reg as foods, not drugs
- garlic, soy and phytochemical sup
periodization
- intensity
- volume
- ## specificity changes
nutritional periodization
- dev a nutrition plan that parallels the demands of each training cycle
- assessments
- goal setting
- action plan
- evaluation and reassessment
nutrient status assessment methods
- anthropometrics: wais circum, weight
- biomechanical: blood test
- clinical: physical exam
- dietary: 24-recall
what method of nutrient status detects discrepancies first
biomechanical tests
direct vs indirect nutrient status assessment methods
direct: biopsy, bld tests
indirect: dietary
