Energy And CHO Requirments Flashcards
What is the energy density of fat, protein, carbs and alcohol?
Fat = ~9 cal/g Protein = ~4 Carbs = ~4 Alcohol = ~7
What foods are more likely to be filling?
High water content - fruit and veg
High fibre foods - fruit, veg, whole grain and whole meal foods
Low-fat foods
What regulates food intake?
Cognition and emotions - habits, stress etc.
Hedonic system - pleasure
Satiety - energy density, intake
Energy homeostasis - physical activity, inflammation
Reward
Why is it important to balance energy intake?
Weight management, sufficient nutrients, body composition, reach goals
How could we measure EE?
Doubly labelled water
Activity logs
Indirect calorimetry (best)
What is RED-S?
When you get impaired physiological functions due to relative energy deficiency. Eg. Decreased muscle strength, decreased concentration, increased injury risk etc.
Why might some people have low energy availability?
Obsessive behaviour - eating disorder
Intentional behaviour - weight loss
inadvertent behaviour - exercise induced appetite suppression, not matching energy intake to training load
What would you recommend for someone with RED-S?
Increase dietary intake by 300-600kcal / D
Lower exercise vol and intensity
Address health or psych issues
What is the GI index?
The relative ability of a CHO food to increase the level of glucose in the blood
Where is CHO stored?
In the muscles and liver as glycogen
How many CHO would you recommend to someone who is carb loading?
10-12g/kg/BM/for 2 days
Of carb rich, low fibre foods
What would you recommend for someone speedy refuelling?
1-1.2 g/kg/BM/h of small regular carb rich snacks and drinks
What would you recommend to someone fueling pre-event?
1-4 g/kg, 1-4hours pre exercise
Avoid high fat, protein and fibre foods
What would you recommend to someone fuelling for <90mins exercise?
7-12 g/kg/BM/d
