Important Stuff - NUTRITION Flashcards
Daily Protein Amount - Aerobic Endurance Athletes
1.0 - 1.6 g/kg per day
Daily Protein Amount - Strength/Speed Athletes
1.4 - 1.7 g/kg per day
Even if their sport or training includes and aerobic endurance component.
Daily Protein Amount - Athletes on a reduced-calorie diet
1.8 - 2.7 g/kg per day
Daily Carbohydrate Amount - Aerobic Endurance Athletes
8 -10 g/kg per day, especially if training 90+ minutes/day
Daily Carbohydrate Amount - Strength, Sprint, Skill Athletes
5 - 6 g/kg per day
Rule for Rehydrating (liters for each kg of BW lost)
Each pound (0.45kg) lost during practice represents 16 ounces (0.5 L) of fluid. A loss of 2% or more of bodyweight indicates the athlete is not adequately replacing fluid lost through sweat.
Aggressive Hydrating for significant dehydration or <12 hours before next exercise bout
1.5 L (50oz) for each kg of bodyweight lost
Converted to 0.7 L per pound
Amount of Protein Post-Workout - Resistance Training
20-48g oof high quality, high leucine content (2-3g)
As little as 30g may reduce muscle breakdown.
Amount depends on leucine content of protein.
Amount of Carbohydrates 30 min. Post-Aerobic Activity
1.5g/kg of higher-glycemic CHO should be consumed quickly to stimulate glycogen resynthesis.
Insufficient Vitamins causing Fatigue
a
Dehydration Effect on Training
a
Aerobic Endurance Pre-Competition PRO and CHO - 4 hours before
1-4 g/kg CHO
0.15-0.25 g/kg PRO
Aerobic Endurance Pre-Competition CHO - 2 hours before
1.0 g/kg
Aerobic Endurance Athlete CHO Intake during Prolonged Aerobic Endurance Exercise
28-144g/hour of multiple types of CHO to extent time to exhaustion and improve performance.
Aerobic Endurance Athlete Hydration - How much Sodium, Potassium, and CHO
Sodium: 20-30 mEq/L (460-690mg with chloride as anion)
Potassium: 2-5 mEq/L (78-195mg)
CHO: 5-10% concentration
Aerobic Endurance Athlete PRO and CHO - Post-exercise
PRO: 10g at least (general guideline) within 3 hours.
CHO: 1.5g/kg within 30 minutes
Post-Resistance Training PRO Timing in Fasted and Fed State
Fasted: within 30 minutes (early morning workouts or workout 3+ hours after last meal).
Fed: window for PRO consumption may be longer.
Amount of CHO Post-Muscle Damaging Exercise (Hypertrophy)
30-100g of high-glycemic CHO.
Reduces muscle protein breakdown.
Amount of PRO in Meals for Adult Athletes
20-30g of higher-leucine protein (2-3g) every 3-4 hours
Amount of PRO for Younger and Older Adults - Post-Resistance Training
Younger: 20-25g (8.5-10g of essential amino acids) high-quality, high-leucine (2-3g)
Older: 40g+
Maximally stimulate muscle protein synthesis in the acute time period after training.
Nutrition for Muscular Endurance
Adequate hydration to prevent water loss of 2% body weight.
During prolonged training/competition, consider a carbohydrate-electrolyte drink to delay fatigue and improve performance.
Fully replace glycogen stores before next training/competition.
Consume PRO after training/competition to minimize muscle damage and soreness.
Cunningham Equation
RMR = 500 +22(LBM).
Activity factor can be used to estimate total daily energy expenditure.
Nutrition for Weight Gain
500 additional kcal/day
1.5 - 2.0g/kg per day of PROTEIN
Nutrition for Weight (Fat) Loss
500 kcal/day deficit
1.8 - 2.7g/kg per day of PROTEIN.
(or 2.3 - 3.1 g/kg fat-free mass per day).
Pre-competition Fluid Recommendations - = 1 hour
Liquid form of CHO.
Pre-competition Fluid Recommendations - 2 hours
If not adequately hydrated, sip 3-5 ml/kg (0.10-0.17 oz).
Pre-competition Fluid Recommendations - 4+ hours
5-7 ml/kg of water or sports drink.
Steps for Answering Nutritional Questions (2)
Step 1: Determine total caloric NEEDS (total kcals, g/kg PRO and CHO)
Step 2: Determine CURRENT caloric intake (total kcals, g/kg PRO and CHO)
Then, compare Step 1 and 2 to identify recommendations.
May or may not apply to all questions
