Exam 1 Flashcards
What are the 4 things to keep in mind depending on the season and what are the 4 types of seasons
Training goals, body comp goals, energy (calorie) intake and nutrition intake.
Prior to the season, pre-season, post-season and off-season
Sports nutrition affecting Optimal Performance
- Critical role in maximizing training adaptations and minimizing fatigue
- Essential nutrients play a role in cognitive function, reaction time and coordination
Sports nutrition affecting Enhances Recovery
- Intense exercise leads to muscle damage and inflammation
- Adequate nutrition can help decrease inflammation, replenish energy stores and provide nutrients for muscle repair and growth
Sports nutrition affecting Immune Function and Injury Prevention
- Exercise can suppress the immune system, increasing risk for illness and infection
- Certain nutrients building blocks for the growth, repair and maintenance of bones, muscles, tendons and ligaments
Sports nutrition also affects….
- Overall health and longevity
- Weight Management and Body Comp
What does poor sports nutrition affect?
- Decreased performance
- Increased risk of injury
- Impaired immune function
- Delayed recovery
- Impaired mental and emotional wellbeing (affected by micronutrients)
- Decreased muscle mass and inability to maintain weight (cal def will cause overtraining; cal intake will cause fat gain)
- hormonal imbalances (disrupt recovery and body comp)
What happens when calcium, bone density and vitamin D are lacking?
Decreases bone density and increases risk for stress fracture
Insufficient carb intake will lead to what?
Increase muscle glycogen leading to muscle tear and strain
2-3% of what can be lost through sweat loss and negatively affecting performance?
Body mass
Sports drinks or electrolyte replacements intense or prolonged exercise will do what?
Help rehydration
Pre-exercise meal
2-3 hours before exercise
Pre-workout snack
30-60 min
Post-workout snack/meal
30-60 min
What is the difference between nutrient density and balanced diet
Nutrient density: refers to concentration of essential nutrients given for amount of food or beverages relative to the energy (cal) provided by the food (Includes whole foods, minimally processed foods)
Balanced Diet: Refers to the consumption of a variety of foods from different food groups in appropriate proportions to provide the necessary nutrients for overall health and well-being
RDA
recommended dietary allowance
AI
adequate intake
UL
Tolerable upper limit
EAR
Estimated Average Requirement
Acceptable Macronutrient Distribution Ranges (AMDRs)
guidelines established by IOM which provide recommendation for distribution of macronutrients
Carbs: 45-65%
Proteins: 10%-15%
Fats: 20-35%
Goal of basic nutrition guidelines
Support and raise awareness for healthy eating
Tools created by government for helping with healthy eating?
US Dept. of Agriculture (USDA) , US dept. of health and human services (USDHHS) and Food & Drug Administration (FDA)
Programs and initiatives from government
Dietary guidelines for americans, myplate and food labeling
Who is responsible for assuring the safety of foods sold in the US? What do they oversee?
FDA
- Ingredient lists, nutrition facts panel and nutrient content and other health claims
Daily Value (%DV)
5%=low
20% or higher =high
