INTRO Flashcards
What is the nutritional pyramid composed of? Give a brief description of each of the levels
Behavior & Lifestyle ecompasses the whole pyramid.
The levels are ordered from most to least important.
Level 1: Energy Balance, Calorie Intake, & Rate Of Bodyweight Change - “how to determine your caloric needs, specifically as they relate to recommended rates of bodyweight change for muscle gain and fat loss”
Level 2: Macronutrient Composition Of The Diet - The function of the macronutrients and the macronutrient intakes that are appropriate for most athletes in various conditions, also introduce alternative guidelines for those who may fall outside of the norm; how to identify where you fall within the spectrum of all of these values; ber intake recommendations for health and nutrient absorption.
Level 3: Micronutrients & Water Intake - Types of micronutrients and how to use your food choices to fulfill their daily requirements; fluid intake recommendations and how to tell if you are consuming enough to keep yourself hydrated and functioning properly.
Level 4: Nutrient Timing & Frequency - How to distribute calories over different periods of time: on both a broad and acute scale, diving into the timeline of the whole diet, over the course of a week, over the course of a day, and in relation to training.
Level 5: Supplements - How to differentiate between the useful supplements and the not so useful supplements, recommendations and doses for a list of supplements.
What are the 3 most important factors for implementing the lessons from the nutritional pyramid?
Accuracy, Flexibility, & Consistency.
What is the problem with “All or Nothing” mindsets?
Consider the “accuracy to exibility ratio”
It’s good to be consistent, but don’t get into the black and white thinking of being either “on my macros,” or “I’m off , so I might as well just give in and say screw it” That’s what we want to avoid. The all or nothing thinking that eventually leads to binging.
What is the problem with the having an exclusive mentality in regards to “healthy/bad” foods?
One of the most critical components to a healthy lifestyle and diet is nutritional variety. For example Okinawans (the people who inhabit the island of Okinawa, Japan) are some of the longest living people on the planet. They also happen to have one of the highest food varieties of any culture in the world. In contrast, there are some bodybuilders who want to be this healthy, but simply aren’t because of the rigidity of their diets. Claiming to be all about health, but only eating from a list of 10 foods is an ironic proposition. If you have to cut out gluten, dairy, red meat, “processed” foods, fruits, legumes, starches and whole eggs, you end up with an incredibly limited diet that is unlikely to satisfy your micronutrient needs. I’ve seen it time and time again (and experienced it myself) where following a very rigid diet results in the self-ful lling prophesy of eventually being unable to digest foods not on the “clean list” without incredible discomfort due to the loss of the enzymes and gut bacteria that are essential to the digestion of a wide variety of foods.
What tools will you need to track weight?
- Body-Weight Scale
- Database tool to track weight changes over time
- Food Scale
- Database for tracking caloric intake over time
What are the benefits of tracking food by weight than by volume?
Weigh foods, as opposed to measuring their volume (when possible), is because measurements of volume are often inconsistent in comparison to weight.
One cup of the same food can produce very different values depending on the form of the food, how you pack the food into the cup, and whether the cup is level or not.
When is the best time to weigh food?
Weigh foods in their uncooked state. How long a food is cooked for a ects how much moisture it retains. A food with higher water content before cooking weighs more, but it has the same nutrition pro le after it is cooked when it weighs less after the water has evaporated from cooking. Since you won’t always cook foods for the exact same length of time, a good way to ensure consistent measurement and tracking is to weigh foods prior to cooking.
When is the best time and condition to weigh yourself?
A daily weigh-in first thing in the morning, after you use the bathroom, before you eat or drink anything, nude.
What’s the best way to generate your average weight for the week?
A 7-day average, compiled from weigh ins at roughly the same time of day, under the same conditions, to get as consistent data as possible. Once you have your average, the goal is to compare your average weight from one week to the next. Over a week, an average will flatten out daily fluctuations in bodyweight and give you a workable, reliable number.
*easily automated using an Excel Spreadsheet (PC)*
What is the normal fluctuation rate for most people? What are some reasons for fluctuations?
Normal for your bodyweight to fluctuate by 1-2% on a daily basis due to shifts in water (sometimes more for some people). This is caused by day-to–day fluctuations in food intake, sodium intake, alcohol, and stress hormones or from hormonal shifts during certain phases of a menstrual cycle (among other things).
Why is it better to compare week to week averages as opposed to day to day changes in weight?
When you get a weekly average, that number is much less variable and much more comparable when looking at a previous week’s 7 day average. Day to day weigh ins can fluctuate wildly.
