Food and Behaviour Flashcards
Risks of alcohol consumption
Cirrhosis
Infectious disease
CVD
Early onset dementia
Cancer
Colorectal cancer
Stomach cancer
Liver cancer
Non-exercise activity thermogenesis (NEAT)
Energy expended everything we do that is not sleeping, eating or sports like exercise
Role of leptin
Decrease hunger postprandial
Leptin resistance
Body’s decreased response to leptins effects in obese people
Thought to result in excessive food intake
Set point theory
The body has a biologically predetermined weight that we defend against change
What influences satiety
Nutrient density
Macronutrient composition
Physical structure of food
Sensory quality of food
Ghrelin
Hormone from cells in stomach
Secreted when stomach in empty
Stimulated hypothalamus to feel hunger
Main contributors to weight gain
Excess energy balance
Biological dysregulation of hunger hormones
Gut microbiota ratio of firmicutes to bacteroidetes
Medical conditions eg hypothyroidism
Environmental triggers
CHO needs for athletes
General training 5-7g/kg
Endurance training 7-10g/kg
Protein needs for athletes
Moderate training 1-1.5g/kg
High intensity training 1.5-2g/kg
Process of carb loading
7-12g/kg intake of carbohydrates 1-4 days before competing with tapered training
Increase glycogen stores for events over 90 minutes
Nutrition recommendations during exercise
At 60 mins endurance exercise, consume 30-60g carbs (glucose preferred) to replenish glycogen stores
Protein recommendation for resistance training
20-25g quality protein
Foods high in calcium
Milk
Sardines
Tahini
Yoghurt
Cheese
Leafy greens
