Energy, DRI’s And Dietary Assessment Flashcards
Sport nutrition goals are not
Static
They are periodized for peak performances and daily needs are always changing
Nutrition support must be
Periodized
What do nutrition plans need to be
Personalized (unique to event, performance goals, practical challenges, food preferences, etc)
What is the primary goal of training
To adapt the body to the physical and metabolic stresses of exercise
What does the nutrition plan need to support
The adaptations
What is critical to support the overall health and performance
Energy availability
Energy availability=
Energy intake - energy cost of exercise
When should body comp changes happen
Off season
Body composition planning should be
Periodized and care taken to support the health of athlete
How should nutrition guidelines (energy, protein, carb) be presented
Per kilogram, body weight per day
g/kg/d
What is also important in nutrition guidelines
Nutrient timing
What balance should nutrition strategies support
Intense training and staying healthy (injury and illness)
What should all athletes conduct a risk vs. Benefit analysis for
Sport supplementation
When should 3rd party testes supplements only be used
When optimal performance diet is already in place
Dietary reference intakes (DRI )
How we in North America set nutrition intake for certain gender, population,etc
What is estimated average requirement for
Population
What is the recommended dietary allowance (RDA) for
Individuals
What is the EAR
Median daily intake value that is estimated to meet the requirement of half the healthy individuals in a life-stage or gender
- at this level, the other half of individuals in the specific group would not have their needs met
What is the estimated average requirement (EAR) based on
Specific criterion of adequacy, derived from review of literature
What is used to calculate the RDA
EAR
What else is the EAR used to calculate for population
Adequacy of nutrient intakes and used to plan intake of groups
What is the recommended dietary allowance (RDA)
Average daily dietary intake level that is sufficient to meet the nutrient requirement of nearly all healthy individuals in a particular life stage or gender group
What is the goal for usual intake by an individual
Recommended dietary allowance (RDA)
When do we use adequate intake (AI)
When not enough science to establish an EAR to set RDA
What is adequate intake (AI)
Recommended average daily nutrient intake level based on observed or experimentally determined estimates of nutrient intake by a group of apparently healthy people
What is AI expected to meet or exceed
Needs of most individuals in a specific life stage and gender group
What is the tolerable upper intake level (UL)
Highest average daily nutrient intake level likely to pose no risk of adverse health effects to almost all individuals in given life stage or gender group
What is the UL not
A recommended level of intake
What happens as intake increases above the UL
Potential risk of adverse effects increases
Total fibre
Sum of dietary fibre and functional fibre
Acceptable macronutrient distribution range (AMDR)
Range of intake for a particular energy source (protein, fat or carb), expressed as a percentage of total energy (kcal)
What is AMDR associated with
Reduced risk of chronic disease while providing adequate intakes of essential nutrients
Dietary fibre
Non-digestible carbs and lignin that are intrinsic and intact in plants
Functional fibre
Isolate non-digestible carbs that have been shown to have beneficial physiological effects in humans
How is energy balanced achieved
Energy intake (calories from food) must equal energy expenditure
What is a key priority for an athletic population
Meeting caloric needs on a daily basis and timing of energy intake
What is critical for health and performance
Optimal energy intake
When would we want a positive energy balance
- trying to increase body mass or lean body mass
- growth and development
- heavier training week and or leading into training camp or endurance aerobic event
- new training program (more muscle damage)
- if sick
When would we want a negative energy balance
- drop weight in the off season
- changing weight classes in a weight class sport
- when trying to drop body weight for a peak competition or time trial (worked into periodized nutritional plan)
Daily energy needs are based on (10)
Duration of exercise, intensity, type of training, gender, environmental factors, nutritional status prior to exercise, age, genetics, body size (weight), fat free mass
Factors that increase energy needs (8)
- exposure to cold or heat
- fear
-stress
-high altitude exposure - physical injuries
- increases in FFM
- increased training demands
- luteal phase (end of cycle, 14-28)
Factors that decrease energy needs (4)
- decreased training demands
- aging
-decreases in FFM
Follicular phase (beginning, 0-14)
Basal metabolic rate (BMR)
Energy needed for cellular and tissue function/ lowest calculated energy needs
Resting metabolic rate (RMR)
Slightly higher than BMR, accounts for energy needs associated with eating and small amounts of physical movement (approx. 10% higher than BMR)
Resting energy expenditure (REE)
Energy needs for rested state- typically used to calculate daily energy needs
Thermic effect of food (TEF)
Energy costs of food absorption, digestion, transport
Usually highest 1 hour post meal
Represents 5-10% of daily energy needs
Estimated energy requirement (EER)
Calculated based on age, gender, height, weight, and level of PA
EER for fe males
354- (6.91 x age) + PA x {(9.37 x wt) + (726 x ht)}
EER for males
662 - (9.53 x age) + PA x {(15.91 x wt) + (539.6 x ht)}
Most popular methods to measure caloric intake
- 24 hour recall
- 3 day food record (weighed or measured)
- 7 day food record (weighed or measured)
- food frequency questionnaire
2 types of methods to measure caloric intake
Prospective vs retrospective
Limitations of methods
- under reporting/over reporting
- subject burden
- recall memory
- change of intake when recording
Instant energy (10-15 secs)
Stored ATP and creatine phosphate
Short term energy (15 sec to 2-3 mins)
Anaerobic metabolism and glucose
Long term energy (2-3 mins and beyond)
Aerobic metabolism uses glucose and fatty acids (some protein), with relative contribution depending on intensity (anaerobic continues to contribute at higher intensities)
