Diet Planning

Question 1

What is the first goal when establishing a daily dietary intake?

Answer 1

How many calories we burn: exercising, rmr, 10% thermic effect

Question 2

Daily intake no less than

Answer 2

30 kcals/kg

Question 3

Estimating daily energy needs

Answer 3

30,31 sedintary
41, 51+ triathlete
38,40, 45 regularly

Question 4

Food and fluid intake prior to exercise

Answer 4

1 g/kg body weight 1 hour prior
2 g 2 hours prior carbs

5-7 ml/kg 4 hours prior if hydrated, 3-5 2 hours prior if hypo hydrated sodium beneficial

Question 5

Carb intake during exercise

Answer 5

30-60 g/hr can delay fatigue

Question 6

Fuel during marathon

Answer 6

Muscle glycogen
Blood glucose
Plasma FFA
MUSCLE TRIGLYCERIDES

Question 7

During exercise CHO

Answer 7

4-8%

Question 8

Carbs after exercise

Answer 8

Medium to high glycemic index .75-1.5 g/kg each hour over the next 3 hours

Question 9

Fluid intake after exercise

Answer 9

1.5 l fluid per kg of body weight

Question 10

One drink is defined as

Answer 10

.5 oz ethanol
3-4 oz wine
10oz wine cooler
12oz beer
1 1/2 oz hard liquor

Question 11

What is diet?

Answer 11

Diet is a pattern of eating used to describe restricted intake of certain foods