Lecture 4 (Nutritional requirements) Flashcards
Estimated Average Requirement (EAR)
intake level at which the need of 50% of population will be met
Recommended Dietary Allowance (RDA)
intake level at which the need of nearly all (97-98%) healthy persons in a particular life stage will be met
Adequate Intake (AI)
when EAR and RDA cannot be set due to insufficient scientific evidence; based on estimates of intake levels of healthy populations
tolerable Upper intake Level (UL)
highest intake level that will most likely present no risk of adverse health effects in almost all individuals in the general population
RDA for protein (normal and athletes)
normal: 0.8g/kg BW/day
athletes: 1.2/1.4 – 2.0 g / kg BW / day
Maximum fat intake (normal and athletes)
normal: max. 30% of energy intake from fat
athlete: not below 20% of total energy intake
Maximum carbohydrates intake (normal and athletes)
normal: max. 10% of energy intake from free sugars
athlete: 3 – 12 g / kg BW / day (dependent of intensity)
Vitamins: water soluble
B & C
Vitamins: fat soluble
A, D, E & K
Minerals lost through sweat
Na, K, Mg, Zn
How much glycogen can be stored?
Liver: 100g
Muscles: 350-700g
Blood glucose: 15g
Carbohydrate fueling
- General fuelling up: 7-12g/kg per 24h as for daily fuel
- CHO loading: 36-48h of 10-12g/kg BW per 24h
- Speedy refuelling: 1-1.2 g/kg/hour for first 4h. Then resume daily fuel needs
- Pre event fuelling: 1-4g/kg consumed 1-4h before exercise
What should you keep in mind when taking in fluid during exercise?
- Prevent fluid loss of >2% of body weight
- Compensate fluid loss
- Use a drink with 6-8% carbs (normal and hot conditions)
How much can we sweat and how much fluid is the typical intake?
- Sweat rates can increase up to 2-3L/hour
- Fluid intake during endurance exercis: 300-1000mL/hour
