Lesson 1- Flashcards
What is Nutrition?
Ingestion, Digestion, Absoprtion and Metabolism
What is a Nutrient?
Specific function in the body
What is exercise?
Can be anerobic or aerobic
What is aneorobic?
-Without oxygen
-Primary use of one or both systems: anerobic glycolysis and creatien phosphate - short duration - high intensity
What is aerobic?
- with oxygen
- Mostly endurance
- Uses oxidative phosphorylation
- sustained for long periods of time
What is sports nutrition?
- Based on sound scientific evidence
- mixed of nutriiton and exercise physiology
- requires some” art” to apply evidence to humans
What are the 3 functions of nutrients?
- Regulation of metabolism
- Provide energy
- Promote growth and development
What are the 6 long term for nutrition?
- Adequate energy intake in order to meet the energy demands of training or performance
- Adequate replenishment of liver and muscle glycogen with diterary carbohydrates
- Adequate protein intake
- Adequate hydration
- Maintain overall diet for a good health
- Appropriate weight and body composition
What are the 5 short term goals?
- Consumption of food and beverages in ordet to delay muscle fatigue during training or competition
- Minimize hypohydrate and dehydration
- Utilization of dietary strategies beneficla for performance such as caffeine intake, carbohydrate loading and your precompetition meals
- Intake of nutrients in order to help wit recovery
- Appropriate timing of nutrients
What are the 6 training principles?
- Progressive overloading –> graudal increase in weight in strength training
- Individuality –> PA is planned, structured and purposive
- Specificity –> responses to a certain training
- Hard/easy –> Alloweing rest and recovery for optimal adapation
- Periodization –> Macrocycle, Mesocycle, microcycle
- Disuse –> Erosion of physiological capacity
What is Indispensable?
- Means Essential
-Cannot be synthesized in the body
What is despensable?
- Non-Essential
- Can be synthesized in the body
What is conditionally essential?
- Can be synthesized in the body under certain conditions
Why are essential nutients important? (4)
- For growth health and survival
- Absense –> disease and death
- Critical evel of intake
- Substance is not synthesized in the body
What is the DRI (Dietary reference intake)
- Recommended intake levels of macronutrients, vitamins and minerals
- For prevention of chronic diseases
- Composed of 4 things
What is RDA?
: the average daily dietary intake that is sufficient to meet the nutrient requirement of nearly
all (97 to 98%) healthy individuals in a particular group according to stage of life and gender.
What is Adequate Intake (AI)?
a recommended intake value based on observed or experimentally determined approximations or estimates of nutrient intake by a group (or groups) of healthy people, that are assumed to be adequate; AI is used when an RDA cannot be determined
What is Estimated Average Requirement
(EAR)?
: a daily nutrient intake value that is estimated to meet the requirements of half of the healthy
individuals in a group according to life stage and gender—used to assess dietary adequacy and as the basis for the RDA
What is Tolerable Upper Intake Level (UL)?
the highest daily nutrient intake that is likely to pose no risk of adverse health effects for almost all
individuals in the general population. As the intake increases above the UL, the potential risk of adverse effects increases
How many hours should an athlete exercise for if they must use the pyramid for athletes?
5 hrs> or equal
What does the Canadian Food Inspect Agency do?
Enforced the regulation for food of the Food and Drugs Act and Regulations
What is provided on food labels? (4)
- Ingredient List
- Nutrition facts
3, Nutrition Claims - Health Claims
What are health claims?
Disease risk reductino claims
What are the 4 examples of health claims?
- Vit D and Calcium & regular PA with osteoporosis
- Fruits and vegetables with types of cancers
- Foods high in K and low in Na for blood pressure
- Sterol Plants and cholesterol levels in adults
Should consumers rely on the health claims solely on the labeling?
FALSE
List of stiff to need to know
o Energy Sufficient food, avoid deficit or excess (of food)
o Carbohydrates Recommended 3-10g/kg/d, may be as high as 12g/kg/d, importance of timing
o Proteins 1.2-2.0g/kg/d, if energy intake is adequate (0.3g/kg/d after exercising and throughout day)
o Fats 20-35% of total calories, last macronutrients determined
o Vitamins and Minerals Requires adequate energy intake and nutrient dense foods
o Fluid Balance intake and loss, losses decrease performance (a body water loss in excess of 2-3% of body mass can decrease performance and negatively affect health)
Do you survive longer with only food or water?
WATER
Food and fluid intake prior to exercise?
- 1-4hr prior
- Depends on timing and gastrointestinal tolerance
- Goal: Hydrate and for hunger
- High carbohydrates, moderate protein, low in fiber and fat
Food and fluid intake prior to exercise?
- Events >60 minutes, 30g-60g CHO/h
- Events >2.5 hours, up to 90 g of CHO/h
- Replace fluids loss as sweat
Food and fluid intake after exercise?
- Goal: To replenish everything that was lost during exercise and speed recovery
- CHO: 1.0-1.2 g/kg/h within 2hrs
- Fluid: 1.25-1.5 L/KG body weight lost
- Electrolytes ex sodium is a lot of sweating
- Proteins: 15-25 g
What are other considerations to keep in mind?
- Approprite body weight composition
- Flexibile eating plan
- Healthful weightloss practices
- Avoidance of disordered eating or eating disorders
What is ergonic aid?
Anything that:
- Enhances a persons ability to perform work
- that improves athletic performance
Natural health and non prescription products directorate regulates what? (6)
- Vitamins and minerals
- Probiotics
- Traditional Medicine ex chinese medicine
- Homeopathic medicine
- Herbal remedies
- free fatty acids and amino acids
What is a dietary supplement according to DSHEA?
o A product, other than tobacco, intended to supplement the diet that bears or contains 1 or more of the following dietary ingredients
A vitamin
A mineral
An herb or other botanical
An amino acid
A dietary substance for use by humans to supplement the diet by increasing total dietary intake
A concentrate, metabolite constituent, extract or combination of any ingredient described above
Intended for ingestion
Not conventional food
Sole items of a meal or diet
Note: supplements do not require approval by the FDA
The supplement manufacturer has 3 roles to do?
- Responsible for safety
- Not rewuired to test for safety
- does not need to prove the claims
Cannot claim –> cure or relief of specific health condition or disease + contain pharmacological uses Can claim: health claim + strucutre/function + nutrient content
What is doping?
Enhances performance by using foreign substances or oher artificial means
What are the 4 causes for inadvertent doping?
1.Ignorance (see it but choose to ignore it)
2. Ingredients not listed
3. Not knowing what some of the ingreidents are on the list
4. Contamination
What is the % of athlete that use more than >1 or equal tp pf dietary supplemet?
80 % of elite atheletes use one or more supplements
What are the reasons to why the use of dietary supplements among athletes are prominent?
Reasons:
1. Poor diet
2. Others are taking
3. Recommended by coach dr trainer
4. Personal choice, advertising and information on internet
5. Physical demands of their training or competition
6. Stay healthy and boost immunity
Safety Considerations - Herbal supplements? (4)
- Contamiantion
- Intereaction with other medications
- Concern of liver toxicity
- Lack of standardization of active ingredient
What are the 3 types of studies?
- Case Studies (observational records)
- Epidemiological studies - studies population
- Experiemental studies (strongest study)
What is the strongest research protocol?
Randomized, double blind, placebo-controlled cross-over study performed on humans.
What are the level of evidence and grades of recommendation
Grade 1 (Level A) - Good - supported by good evidence, confidence in accuracy is high
Grade 2-
