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Kin 428 > Energy, DRI’s And Dietary Assessment > Flashcards

Energy, DRI’s And Dietary Assessment Flashcards

1
Q

Sport nutrition goals are not

A

Static
They are periodized for peak performances and daily needs are always changing

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2
Q

Nutrition support must be

A

Periodized

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3
Q

What do nutrition plans need to be

A

Personalized (unique to event, performance goals, practical challenges, food preferences, etc)

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4
Q

What is the primary goal of training

A

To adapt the body to the physical and metabolic stresses of exercise

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5
Q

What does the nutrition plan need to support

A

The adaptations

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6
Q

What is critical to support the overall health and performance

A

Energy availability

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7
Q

Energy availability=

A

Energy intake - energy cost of exercise

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8
Q

When should body comp changes happen

A

Off season

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9
Q

Body composition planning should be

A

Periodized and care taken to support the health of athlete

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10
Q

How should nutrition guidelines (energy, protein, carb) be presented

A

Per kilogram, body weight per day
g/kg/d

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11
Q

What is also important in nutrition guidelines

A

Nutrient timing

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12
Q

What balance should nutrition strategies support

A

Intense training and staying healthy (injury and illness)

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13
Q

What should all athletes conduct a risk vs. Benefit analysis for

A

Sport supplementation

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14
Q

When should 3rd party testes supplements only be used

A

When optimal performance diet is already in place

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15
Q

Dietary reference intakes (DRI )

A

How we in North America set nutrition intake for certain gender, population,etc

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16
Q

What is estimated average requirement for

A

Population

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17
Q

What is the recommended dietary allowance (RDA) for

A

Individuals

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18
Q

What is the EAR

A

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

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19
Q

What is the estimated average requirement (EAR) based on

A

Specific criterion of adequacy, derived from review of literature

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20
Q

What is used to calculate the RDA

A

EAR

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21
Q

What else is the EAR used to calculate for population

A

Adequacy of nutrient intakes and used to plan intake of groups

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22
Q

What is the recommended dietary allowance (RDA)

A

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

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23
Q

What is the goal for usual intake by an individual

A

Recommended dietary allowance (RDA)

24
Q

When do we use adequate intake (AI)

A

When not enough science to establish an EAR to set RDA

25
Q

What is adequate intake (AI)

A

Recommended average daily nutrient intake level based on observed or experimentally determined estimates of nutrient intake by a group of apparently healthy people

26
Q

What is AI expected to meet or exceed

A

Needs of most individuals in a specific life stage and gender group

27
Q

What is the tolerable upper intake level (UL)

A

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

28
Q

What is the UL not

A

A recommended level of intake

29
Q

What happens as intake increases above the UL

A

Potential risk of adverse effects increases

30
Q

Total fibre

A

Sum of dietary fibre and functional fibre

31
Q

Acceptable macronutrient distribution range (AMDR)

A

Range of intake for a particular energy source (protein, fat or carb), expressed as a percentage of total energy (kcal)

32
Q

What is AMDR associated with

A

Reduced risk of chronic disease while providing adequate intakes of essential nutrients

33
Q

Dietary fibre

A

Non-digestible carbs and lignin that are intrinsic and intact in plants

34
Q

Functional fibre

A

Isolate non-digestible carbs that have been shown to have beneficial physiological effects in humans

35
Q

How is energy balanced achieved

A

Energy intake (calories from food) must equal energy expenditure

36
Q

What is a key priority for an athletic population

A

Meeting caloric needs on a daily basis and timing of energy intake

37
Q

What is critical for health and performance

A

Optimal energy intake

38
Q

When would we want a positive energy balance

A
  • 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
39
Q

When would we want a negative energy balance

A
  • 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)
40
Q

Daily energy needs are based on (10)

A

Duration of exercise, intensity, type of training, gender, environmental factors, nutritional status prior to exercise, age, genetics, body size (weight), fat free mass

41
Q

Factors that increase energy needs (8)

A
  • 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)
42
Q

Factors that decrease energy needs (4)

A
  • decreased training demands
  • aging
    -decreases in FFM
    Follicular phase (beginning, 0-14)
43
Q

Basal metabolic rate (BMR)

A

Energy needed for cellular and tissue function/ lowest calculated energy needs

44
Q

Resting metabolic rate (RMR)

A

Slightly higher than BMR, accounts for energy needs associated with eating and small amounts of physical movement (approx. 10% higher than BMR)

45
Q

Resting energy expenditure (REE)

A

Energy needs for rested state- typically used to calculate daily energy needs

46
Q

Thermic effect of food (TEF)

A

Energy costs of food absorption, digestion, transport
Usually highest 1 hour post meal
Represents 5-10% of daily energy needs

47
Q

Estimated energy requirement (EER)

A

Calculated based on age, gender, height, weight, and level of PA

48
Q

EER for fe males

A

354- (6.91 x age) + PA x {(9.37 x wt) + (726 x ht)}

49
Q

EER for males

A

662 - (9.53 x age) + PA x {(15.91 x wt) + (539.6 x ht)}

50
Q

Most popular methods to measure caloric intake

A
  • 24 hour recall
  • 3 day food record (weighed or measured)
  • 7 day food record (weighed or measured)
  • food frequency questionnaire
51
Q

2 types of methods to measure caloric intake

A

Prospective vs retrospective

52
Q

Limitations of methods

A
  • under reporting/over reporting
  • subject burden
  • recall memory
  • change of intake when recording
53
Q

Instant energy (10-15 secs)

A

Stored ATP and creatine phosphate

54
Q

Short term energy (15 sec to 2-3 mins)

A

Anaerobic metabolism and glucose

55
Q

Long term energy (2-3 mins and beyond)

A

Aerobic metabolism uses glucose and fatty acids (some protein), with relative contribution depending on intensity (anaerobic continues to contribute at higher intensities)

Kin 428 (13 decks)

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