Energy Requirements Flashcards
how to measure resting metabolic rate
It can be measured through open circuit spirometry
Daily energy expenditure is dependent on
Resting Metabolic Rate (60-75%)
Thermal Effects of food and eating (10%)
Thermal effects of physical activity (15-30%)
3 factors effecting caloric expenditure
Body size
Body Composition
Age
% nutrients in the diet: the big 3
Protein Fat CHO
Average 15 40 45
Recommended 10-15( 15-30) <30 55 (45-50)
Athlete 15 20-25 60-65
WATER is important because
- source of transportation
- most metabolic reactions occur in a water medium
- assists in transport of hear through the body
- 70% of muscle is water
Dehydration is associated with hyperthermia
- a 1% decrease in body mass is defined as dehydration
Thirst is only triggered after loss 5% of body mass
What is the maximum gastric rate of emptying of water
0.6-1.2 L/hour
Hydration guidelines
Daily: 2-2.5 L/day
Pre-event: 0.6 L, 2 hours before, 0.25-0.5 L 15-30 minutes before
During an event: 90-150 ml every 15 minutes
Recovery: 500 ml after
What influences hydration
- a low [sodium] : 0.5g/L can aid absorption
- solid food, high glucose, high fat, high electrolyte and alcoholic beverages can slow absorption
Glycemic index
indicates how well 50g of CHO or of a food with high CHO elevates blood glucose in 2 hours
Glycemic load
GL= G*amount of CHO in food / 100
low 20
Pre-game meal
- complex CHO
2.Limit fat and protein - 3-5g of CHO/kg of body wt
- Timing: light 1-2 hours before heavy 3-4 hours before
- sufficient fluid intake
NOTE: some proteins/fats are recommended
sparing of glycogen
Optimal CHO solution during activity
4-8% glucose concentrations
Most important factor of post-event nutrition
-re-hydration of body water and restoration of CHO stores
Also, consumption of CHOs as soon as possible (8g/kg in first two hours post exercise), small frequent amounts for up to 6-8 hours post exercise
