Final Flashcards
what nutrients are listed on the food label?
total fat, saturated fat, trans fat, cholesterol, sodium, total carbohydrate, dietary fiber, total sugars, added sugars, protein, vitamin D, calcium, iron, and potassium
why are these nutrients listed on the food label?
It shows you some key nutrients that impact your health
which ingredients are listed first on a food label?
the ingredients are listed in order of predominance, with the ingredients used in the greatest amount first, followed in descending order by those in smaller amounts
anaerobic energy system
- lasts around two minutes
- involves ONLY carbohydrates (CHO, FAT)
- does NOT require oxygen
- Also known as anaerobic glycolysis
1g of CHO=
4kcal
1g of fat=
9kcal
1g of PRO=
4kcal
1g alcohol=
7kcal
aerobic energy system
- lasts more than 2 min.
- involves all macronutrients (CHO, FAT, PRO)
- requires oxygen
three energy systems
phosphagen, anaerobic, aerobic
which fuel is predominantly used in the phosphagen system?
creatine phosphate
which fuel is predominantly used in the anaerobic system?
glucose
which fuel is predominantly used in the aerobic system?
carbohydrates, protein, or fat
activities that are anaerobic
- powerlifting
- sprinting
- hockey
activities that are aerobic
- dancing
- cross country
- swimming
activities that use the phosphagen system
shot-put, sprinting, and jumping
ATP
- adenosine trisphosphate
- body’s energy source (CHO)
- two high-energy bonds
creatine phosphate
the main high-energy, phosphate-storage molecule of muscle
glycogen
form of glucose that is made up of many connected glucose molecules and is stored in the liver and muscles
glucose
the main type of sugar in the blood and is the major source of energy for the body’s cells
lactate (lactic acid)
the waste product produced during anaerobic respiration
What are the three components of the Total Energy Expenditure pie chart?
basal metabolic rate, physical activity, and thermic effect of food
basal metabolic rate
the number of calories you burn as your body performs basic (basal) life-sustaining function
physical activity
any movement of the body that requires energy expenditure
thermic effect of food
the increase in metabolic rate after ingestion of a meal
quality food sources of protein
cottage cheese, flaked tuna, canned salmon, diced hard-boiled egg, sliced turkey, chicken, diced tofu, chickpeas, kidney beans, edamame, walnuts, sunflower seeds, soy nuts, slivered almonds, or peanuts
quality food sources of carbohydrate
Corn, peas, beets, carrots, chickpeas, hummus, lentils, cooked rice, pasta, quinoa, sweet potato chunks, orange sections, diced apple, sliced strawberries, toasted croutons, whole-grain bread on the side
quality food sources of fat
Avocado, chopped nuts, olives, and olive oil
What are the recommended percentages of the three macronutrients in a regular diet?
Carbohydrates: 45-65%
Protein: 10-35%
Fat: 20-35%
complementation for vegetarians
- Complementary proteins are two or more foods that, when combined, contain all essential amino acids
- incomplete + incomplete= complementation (complete)
example of complementation
rice and beans
peanut butter and whole-wheat bread
Food sources of potassium
Romaine lettuce, broccoli, tomatoes, carrots, dried apricot bits, chopped dates, and avocado
Food sources of sodium
Breads and rolls, Pizza, Sandwiches, Cold cuts and cured meats, Soups, Burritos and tacos, eggs, chicken, cheese
Role of potassium and sodium in the athlete’s diet
electrolytes that help your body maintain fluid and blood volume so it can function normally
Food sources of Iron
red meat, beans, lentils, Tofu, Baked potatoes, Cashews, Dark green leafy vegetables such as spinach, Fortified breakfast cereals, Whole-grain and enriched breads
Why is iron important in the athlete’s diet?
iron assists in the transport of oxygen from the lungs to the rest of the body, which we need to enable our muscles to execute work
Who is at risk for developing iron deficiency anemia?
women because of menstruation
Why is breakfast so important?
Breakfast kick-starts your metabolism, helping you burn calories throughout the day. It also gives you the energy you need to get things done and helps you focus
What is the role of breakfast in an athlete’s diet?
Eating breakfast kick starts metabolism and fuels the body and brain
Why is eating breakfast important for someone who is trying to lose weight?
eating breakfast helps people consume fewer calories later in the day which leads to a calorie deficit
Glycemic Index
system of measuring how fast equal amounts of carbohydrate
foods cause rise in blood sugar
-based on 50g of CHO
What affects GI
nutrient composition, ripeness, cooking method, and amount of processing it has undergone
how do proteins and fats affect glycemic index?
Foods higher in protein or fats have a lower glycemic index because they tend to delay stomach emptying, thereby slowing the rate at which carbohydrate can be digested and absorbed
how does portion size affect the glycemic index?
If you eat more or less carbs, your glycemic response will change. The GI doesn’t take into account the portion of food usually consumed
examples of low GI foods
apples, yogurt, lentils, beans, and other foods containing protein or fiber
High GI foods
sports drinks, jelly beans, white bagels, white rice, cakes, cookies, liquids, potatoes, chips
When should you consume high GI foods?
during and post-exercise
When should you consume low GI foods?
before exercise
How does carbohydrate intake affect blood glucose?
the digestive system breaks down the digestible carbohydrates into sugar, which enters the blood, causing blood glucose levels to rise
How does carbohydrate intake affect insulin levels in the body?
As blood sugar levels rise, the pancreas produces insulin, a hormone that prompts cells to absorb blood sugar for energy or storage
normal blood glucose curve
upside down “U”
blood glucose curve in response to consuming protein
wider and flatter than the normal curve
blood glucose curve in response to consuming fat
flat
blood glucose curve in response to consuming carbohydrate
steep and high
general hydration guidelines
- 1oz. Per lb. of bodyweight
○ Gulp=1oz.
○ 4 gulps/15 min.
hydration timing pre-activity
24 hours prior-drink regularly
-water, juice, coffee, or tea
1 hr. prior- 20 oz. fluid
-water or juice
hydration timing during activity
7-10 oz. every 10-20 min.
-sports drinks
hydration timing post-activity
prior to 30 minutes after activity
-drink at least 8 oz.
-sports drink and/or chocolate milk
throughout the rest of the day
-14-40 oz. fluid for every pound lost during exercise
-water, chocolate milk, sports drink, tea, juice
How do you determine sweat rate
[(pre-exercise body weight)-(post-exercise body weight)+(fluid intake)-(urine volume)] / exercise time in hrs.
How do you determine fluid replacement following activity?
For every 1 kg (2.2 lb) loss, additional 1 L of fluid needed:
-ex.) 2kg were lost, which equals 4.4 pounds
~4.4/2/2=2
=2 L
What are the symptoms of dehydration?
feeling thirsty, dark yellow and strong-smelling pee, feeling dizzy or lightheaded, feeling tired, a dry mouth, lips and eyes
At what point are you considered dehydrated?
2% of body mass loss
When does performance suffer because of dehydration?
Exercise performance begins to decline once water loss exceeds 2% of an individual’s body mass
three most important electrolytes
Sodium, Potassium, chloride
why are Sodium, Potassium, and chloride the most important electrolytes?
regulates the total amount of water in the body, regulation of the heartbeat and the function of the muscles, and helping the body maintain a normal balance of fluids
general fueling guidelines
Carbohydrate Recommendations
- General Training: 5-7g per kg of body weight
- Endurance Training: 7-10g/kg/bw
- Ultraendurance Training: 11g/kg/bw
Protein Recommendations
- Sedentary-> .8g/kg of body weight
- recreational exerciser-> 1.1-1.6g/kg of body weight
- growing teen athlete-> 2-2.2g/kg/bw
- competitive athlete-> 1.3-2g/kg/bw
- strength-trained gaining-> 1.5-2g/kg/bw
- endurance-trained-> 1.2-1.4g/kg/bw
Fat Recommendations
-consume 20-35% of their calories from fat
pre-activity fueling
-4-24 hours prior to competition
~balanced high carbohydrate meals/snacks
~familiar foods
~60-70% total calories should be carbs
~oatmeal w/ a banana, coffee, 2 eggs
-3-4 hours before event
~mostly carbs
~turkey sandwich with veggies and fruit
- 60-90 min. prior
~primarily carbs
~fluids
~fruit snacksfueling during activity
-30-60g/hr
-carbs with a high GI/ sports drinks
~body armor/gatorade
post-activity fueling
-15 minutes after
~carbs and protein
~peanut butter toast and chocolate milk
-within 2 hours post-activity
~protein and carbs
~chicken with sweet potatoes and carrots
pros of alcohol consumption
- Associated with increased HDL levels (genetics)
- Inhibits clumping of platelets (decreased blood clots)
- Red wine contains antioxidants (decrease risk of heart disease)
- Low doses may stimulate appetite
- Promotes relaxation (decrease stress hormones)
- 50% lower risk of heart failure in elderly
- Greater bone density – ? estrogen effect
- Less brain atrophy associated with aging
cons of alcohol consumption
Weakened pumping force of heart, Slowed running and cycling times, Impaired temperature regulation, Decreased grip strength, jump height, and sprint performance, Faster fatigue during high intensity exercise, Dehydration, interferes with lactic acid breakdown, Potential increase in body fat, Increased hand tremors (with very little alcohol- gets worse with high amounts!), Slows reaction time, Decreased hand eye coordination
effects of alcohol on performance
• 5+ drinks in a night can affect body/brain functioning for up to 3 days
2 nights of 5+ drinks each can affect body/brain functioning for up to 5 days
What is considered a “drink?”
○ 3-5 ounces of wine
○ 10 ounces of wine cooler
○ 12 ounces of beer
○ 1- 1 ½ oz of hard liquor (whiskey, scotch, rum, vodka)
best practices for weight loss
• Practice portion control • Eat regularly • Eat smaller, more frequent meals • Limit fats to 20% of total daily calories • Eat more high-fiber foods • Eliminate or limit alcohol consumption • Avoid drastic dietary changes strength training and cardio
female athlete triad
○ Amenorrhea -absence of menstruation ○ Disordered eating -anorexia, bulimia, EDNOS ○ Osteoporosis -A condition in which bones become weak and brittle
pros of BMI
helps evaluate the obesity levels in people over time, easy-to-calculate, doesn’t require expensive equipment or a clinical setting to measure, useful for most people to get a general idea of your disease risk
cons of BMI
It does not take into account the amount of muscle, frame size, gender, and age
how to calculate BMI
BMI = kg/m2
-39.3701
cons of body fat %
it’s difficult to get an accurate assessment, some methods are expensive
normal range of body fat % for men and women?
Males: 15-20% body fat on average
females: 24-30% body fat on average
methods of body composition
• Underwater weighing (densitometry) • Air displacement plethysmography • Bioelectrical impedance analysis • Skinfold measurement Dual X-ray absorptiometry (DEXA)
Underwater weighing (densitometry)
- Considered the gold standard
- Measures density
- Based on Archimedes Principle (buoyancy)
- The heavier the underwater weight, the greater the fat-free mass
Air displacement plethysmography
- BOD POD
- Measures body volume like UWW
- Air, rather than water, is displaced
- Expensive
Dual X-ray Absorptiometry
- Like UWW, also considered a standard
- Relies on X-ray technology
- Also measures bone mineral density
- Provides regional composition measures
- Technical and expensive
Bioelectrical Impedance Analysis
- Measures resistance to flow of electrical current through body
- Fat is an insulator
- Less accurate
- Quick, easy, portable
Skinfold Assessment
- Measures thickness of skin and underlying subcutaneous fat
- Not as accurate as UWW
- Considered a field measure
- Requires skill
- Inexpensive, very portable
What are the recommendations for waist circumference in men and women?
Females-35” or greater
Males -40” or greater
What supplements might you recommend for endurance athletes?
caffeine, nitrate, omega 3 fatty acids, vitamin d, antioxidants
What supplements might you recommend for strength athletes?
creatine, beta-alanine, nitrate, sodium bicarbonate, Omega-3 Fatty Acids, vitamin d
three key concerns with using supplements
there is no safety testing or FDA approval required before a new supplement goes on the market, there are no requirements that dietary supplement packaging list potential adverse effects, and certain products are marketed as dietary supplements and actually contain prescription drugs within them
anorexia nervosa
○ Restrictive eating
○ Excessive exercise
bulimia
○ Regular portions
○ May or may not exercise excessively
○ Purging-laxative usage or vomiting
Do not eat socially
Do you feel Grigory Rodchenkov should be convicted?
yes, because he knowingly helped Russian athletes cheat, however, I think his sentence should be reduced since he acted as a witness and testified against Russia
Should all Russian athletes be banned from competition?
I think Russian athletes who pass a legitimate drug test should be able to compete, but those who have doped in the past should be banned
Why is rapid weight loss undesirable?
you lose muscle mass, your metabolism slows down, and can have nutrient deficiencies
Why is restricting calorie intake alone undesirable?
slows down metabolic rate, nutrient deficiency may develop, may lose muscle mass
What is the benefit to incorporating both aerobic exercise AND weight training in a weight loss program?
cardio helps you burn calories and weight training helps build muscle and boost metabolism
fat-soluble micronutrients
vitamins a,d,e,k
water-soluble micronutrients
b vitamins, vitamin c, folate
difference between fat soluble and water soluble vitamins
fat-soluble vitamins are stored and do not dissolve in water, while water-soluble ones are not stored and dissolve in water
role of sodium
helps control water balance
role of iron
transports oxygen to the muscles
role of potassium
involved in heart function, muscle contraction, and water balance
What is the role of antioxidants?
substances that may protect your cells against free radicals
- Free radicals are molecules produced when your body breaks down food or when you’re exposed to tobacco smoke or radiation
foods that are high in antioxidants
dark chocolate, berries, dark green veggies, green tea beans
Why might following a low-carbohydrate diet be a cause of fatigue for this athlete?
Carbohydrates get stored as glycogen in muscles and are essential fuel for high-intensity exercise. Athletes with depleted muscle glycogen experience needless fatigue
How would you explain the role of carbohydrates to this player on a low carbohydrate diet, specifically the benefit for performance?
A diet rich in carbohydrates increases both endurance and intermittent high-intensity performance because of the extra store of carbohydrates in the muscles and liver, called glycogen. Eating a diet rich in carbohydrate helps prevent the depletion of glycogen stores, which results in muscle fatigue
List out 5-7 sources of carbohydrates
bread, pasta, rice, carrots, banana
How many of grams of carbohydrate should this 180 lb basketball player consume per day?
410-818g
How much protein should he aim to consume per day?
115-139
Suggest a pre-game meal for your athlete. When should he eat? How much carbohydrate should he include? Suggest some food ideas
- 3-4 hours before event
- about 283g carbohydrate
- 2 turkey sandwiches with carrots and a pudding cup, spaghetti with marinara, garlic bread, and salad
To perform at his best, how much carbohydrate should your athlete take in during the game? Is it a good idea to have him start using this amount right away? Why or why not?
- 30-60g/hr
- gatorade or body armor
- introduce it slowly and during practice, so the athlete can adjust to the extra carbs and discover what products work best for them
Help the player understand opportunities during the game to consume carbohydrates. Provide specific examples when carbohydrates could be consumed.
time outs, breaks between quarters, or halftime
Your athlete is fairly responsive to your suggestions before and during the game but does not see why he should also eat carbohydrate after the game. Explain to your athlete why adding carbohydrate to his post-game recovery smoothie will help with his issue of feeling fatigued during games
In the 30–60 minutes immediately following exercise, the muscles used during exercise are especially sensitive to amino acids and glucose in the blood and are able to use them for muscle protein synthesis and glycogen restoration, respectively. Eating a meal or drinking a recovery shake during this “window” of time allows the muscle to recover its glycogen stores quickly
