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Sports & Exercise Nutrition > Lecture 1 - Introduction to Nutrients > Flashcards

Lecture 1 - Introduction to Nutrients Flashcards

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Sports Trivia flashcards
1
Q

what is sports nutrition?

A

SN is a specialization within the nutrition field that requires knowledge of both nutrition and exercise science that goes beyond general health and wellness

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2
Q

at it’s core, what is the point of sports nutrition?

A

SN includes the balance between energy expenditure (that is required by exercise) and the energy intake that is vital to support these activities

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3
Q

two key features of physical activity

A
  • it increases the rate of energy (i.e. caloric) expenditure
  • it increases the rate of fluid loss via sweat
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4
Q

what are the three main function of nutrients

A
  • promotion of growth and development
  • supplying energy
  • regulation of metabolism
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5
Q

What are the major categories of nutrients?

A

Macronutrients (present in relatively large amounts in diet)
- carbohydrates
- fats
- protein
- water
Micronutrients (present in minuscule amounts in diet, absorb less than 1% a day)
- vitamins
- minerals
- trace elements

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6
Q

explain essential vs non-essential nutrients

A

Non essential nutrients
- can be synthesized within the body from precursors
Essential nutrients
- cannot be synthesized in the body
- over 40 types
- are required in the diet for health, growth and survival
- are needed for some critical functions throughout life; absence or inadequate intake can result in disease, deficiency, and ultimately death

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7
Q

conditionally essential nutrients

A
  • CEN are normally non essential nutrients that become essential under certain conditions
  • CEN must be supplied exogenously to specific populations that do not synthesize them in adequate amounts
  • the deficiency can be the result of a defect in the synthesis of a certain nutrient, or a temporary increased need for that nutrient (i.e. glutamine in burn patients)
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8
Q

what is the goal of the Canada’s food guid recommendations?

A
  • its recommendations are ultimately intended to help individuals improve and maintain overall health and reduce their risk of developing a chronic disease
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9
Q

2019 Canada’s food guid recommendations

A
  • half the plate is fruits and veggies
  • a quarter is proteins
  • another quarter is whole grains
  • drink of choice is water
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10
Q

DRIs

A

the dietary reference intakes are quantitative estimates of nutrient intakes used for planning and assessing diets for health ppl
- Estimated Average requirement (EAR)
- Acceptable macronutrient distribution rage (AMDR)
- recommended dietary allowance (RDA)
- adequate intake (AI)
- tolerable upper intake level (UL)
SEE SLIDE 21 TO SEE HOW THEY ALL FIT IN WITH EACHOTHER

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11
Q

RDA

A

Recommended dietary allowance
- the average daily dietary intake level that is sufficient to meet nutrient requirement of nearly all healthy ppl (97%-98%) in a particular life stage and gender group

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12
Q

AI

A

Adequate Intake
- a recommended intake value based on observed or experimentally determined approximations of nutrient intake by group (or groups) of healthy ppl that are assumed to be adequate, which are used when RDA cannot be determined

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13
Q

UL

A

Tolerable Upper Intake Level
- the highest level of daily nutrient intake that is likely to pose no risk of adverse health effects for almost all ppl in the general population
- as intake increases above UL, the potential risk of adverse effects increases

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14
Q

EAR

A

Estimated Average Requirement
- a daily nutrient intake value that is estimated to meet the requirement of half of the healthy ppl in a life stage and gender group
- used to assess dietary adequacy and as the basis for the RDA

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15
Q

how/why can analyzing dietary intake be helpful

A
  • the avg. intake in a group of athletes can be studied, and the data can be used in conjunction with biochemical and anthropometric data to inform them of the adequacy of their diet
  • dietary intake data can also be used in conjunction with a medical report or to explain the incidence or prevalence of health problem
  • these measures can be used for educational purposes
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16
Q

how do we choose a method to measure an athletes dietary intake

A

it depends on:
- whether you want information about their dietary behavirous, amounts/accuracy of foods, nutrient and non nutrient food constituents consumed
- whether you want past or current patterns, or short or long term intake
- how many ppl are you measuring
- time, resources, money etc.

17
Q

what are food diaries/records?

A
  • your subject is given a book/diary and are asked to record a detailed description of every item of food and drink that they consume, and the time they consume
  • food is recorded by weight
  • this is usually for 3,4,5, or 7 days
  • variations depend of your training, the details you want to collect
18
Q

strengths of food diaries

A
  • intake is quantitative, detailed
  • can include weekends
  • does not rely on memory
  • could be relatively accurate if train subjects (need to be creful to ensure portion size estimates)
  • data are rich in details (nutrients, cooking practices, meal and eating frequency)
19
Q

limitations to food diaries

A
  • recording can influence dietary intake (reactive tool)
  • requires some literacy
  • high respondent and nutritionist/investigator burden
  • expensive (scales)
  • multiple days required to estimate usual intake
  • completion worsen over time
  • underreporting is typical and good food/bad food reporting can occur (worse w/obesity)
20
Q

Food Frequency Questionnaire

A

DEVELOP
- develop questionnaire with list of food groups (and sometime portions sizes)
ASK
- ask subjects to indicate how often they consumed each food/food group over a period of time
* if portion sizes listed, ask subject to indicate “usual” portion size
PROCESS
- process questionnaire using database designed specifically for use with that questionnaire

Ex Qestions
- each time you ate eggs, how many did you eat? over 12 mo how often did you eat eggs/egg substitute

21
Q

Strengths of FFQ

A
  • attempt to estimate “usual” indiv. intake of foods with one administration, can do present or set time in the past
  • can assess intake of a large group of ppl
  • high response ate and relatively low subject burden (depending on length of questionnaire)
  • does not generally affect eating behaviour
  • lower cost of administering/processing
22
Q

limitations of FFQ

A
  • lacks detail
  • requires literacy
  • different FFQs can behave quire differently, FFQs designed to assess calcium intake is NOT appropriate if you want to measure intakes of fruits and vegetables
  • different populations respond differently to FFQs
  • problems with assessing foods that are consumed in recipes/composite dishes
  • cognitively more complex and portion size estimates are difficult
23
Q

24 hour recall

A
  • ascertain descriptions and amounts of food consumed in 24hr period prior to interview
  • can be interviewer administered or self-administered
24
Q

strengths of 24hr recall

A
  • low respondent burden and high compliance
  • unlikely to interfere with dietary behaviour
  • can be suitable for illiterate subjects
  • standardized protocol can be used
  • can get details on cooing practices, brands, meal frequency etc.
25
Q

limitations of 24hr recall

A
  • imperfect knowledge and memory, relies on this
  • relies heavily on getting a portion size estimate
  • multiple days required to estimate usual intake, single day snapshot isn’t always usual
  • costly to administer if face to face
  • some evidence that reporting declines with multiple adminitrations
  • underreporting is typical (worse with overweight/obese)
26
Q

dietary intake estimates end up with 2 outputs. Daily estimation of_________

A
  • foods
  • nutrients
27
Q

using smartphones (dietary record apps) to measure food consumption

A
  • most used for feedback and goal setting
  • developed for researcher to collect data
  • not many validation studies done yet
  • show promise
28
Q

Challenges in estimating dietary intake

A
  • precision: measurement errors
  • incorrect portion size estimation
    *respondent memory lapse
    *honest vs desirable responses
  • validity
  • how accurately can the method estimate typical food intake over a period of time
  • positive and negative biases (under/overestimation) can skew results
29
Q

dietary Ax in older persons

A
  • an effective dietary assessment in older persons may be affected by age related function decline and increasing prevalence of health disorders and may require specific approaches
  • usual methods for dietary Ax are valid for older persons as long as they are physically and mentally healthy
  • more research is needed to further develop existing methods in order to get valid dietary information from physically and mentally impared old/very old persons
30
Q

why is doing a dietary Ax of a child difficult?

A
  • since youg children have a limited ability to co-operate in dietary Ax, the ability of parents to accurately recall their child’s intake is vital
  • parental dietary recall is reliable in-home but less so out of home
  • while cognitive abilities should be fulled developed by adolescence, issues of motivation and body image may hinder willingness to report

Sports & Exercise Nutrition (10 decks)

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