lecture20 Flashcards
what are the car needs for people working out
Light 280g, moderate 420g, high 560g, very high 700g
how does a low intensity workout compare in energy use
during a moderate longer exercise you use more fat than carbs but during your high intensity workout you need more carbs
what is the recommended protein for athletes
1.2-1.7 grams of protein per kilogram of body mass or .6-.8 g per pound, consume 20-30 grams after training and every 4 hours while awake and within 2 hours of muscle repair
how much fat should you consume percent wise everyday
20-35% of your total energy intake per day
how much fluids should we drink daily
Drink 16 oz 2 hours before activity, another 8-16 oz 15 min before activity, drink 6-12 oz every 15 mins of exercise and 24 oz for every pound of body weight lost
what does thirst indicate
at least 1% lost of body weight due to hydration but at 2% you decrease your performance by 10-15%
what is the recommended calcium intake daily
9-18 about 1300mg per day after 19 about 1000mg, men underweight 1500mg, females that are amenorrhea 1500mg a day.
what is the recommended vit D blood serum level.
20 ng/ml of blood
how is iron stored in the body
ferritin
what do you need to test of iron in the body
Serum ferritin and hemoglobin but serum ferritin is gold standard
what inhibits iron absorption and what helps it
calcium or milk inhibits, and high acidic helps absorption like orange juice.
whats the recommended intake for iron and what is the best type of iron to take
Women 18mg day and men 8 mg/day, elemental is the best.
what is a nutrient that heals but can still inhibit iron
Zinc
what is the female athlete triad
disordered eating, amenorrhea, and osteoporosis
the triad and the pill
don’t use the pill to combat osteoporosis it doesn’t work.
