Nutrients and Supplements - CH. 5 Flashcards
what is the recommended dose of sugar for women and for men?
100 g for women
150 g for men
in terms of fiber what can be digested and not easily absorbed by the body?
soluble - digestible (gums and pectins)
non-soluble - cellulose
recommended dose of fibre for women and men?
25g women
38 g men
difference b/e saturated and unsaturated fat?
saturated: animal source
unsaturated: plant sources
an athlete comes to you that they are supplementing their meals with protein powder, what do you have to say to that?
more protein intake (if not used) will be converted to fat which causes increase water reduction in cells - leading to dehydration
you don’t need more if your diet already supplies enough for you
difference b/w water-soluble and fat-soluble?
water-soluble : not stored and must be replenished daily
fat-soluble: absorbed and stored in fat cells
name the fat-soluble vitamins
ADEK
name the water-soluble vitamins?
C, B complex, B12
why / for what purpose do these minerals hold?
calcium sodium phorphorus iron copper zinc magnesium iodine
calcium - mm contraction / bone health / nn fx sodium - fluid balance in body phorphorus - skeletal developement iron - RBC formation copper - same as iron zinc- normal growth and dev magnesium - energy supply iodine - hormone thyroid flourine - teeth bones
define: DRI's RDA UPPER LIMIT EARS AI
DRI's : daily recommended intake RDA: recommeded intake UPPER LIMIT: amount of something you can have before it gets too detrimental EARS: est. avg. requirements dialy AI: average daily intake
recommended amount of protein intake / day
1.2-1.7 g per kg of bodyweight per day
how much sugar should you give someone who’s in a diabetic emergency?
12g or oral glucose - only if the airway is secure IF NOT - it is contraindicated
before a big game an athlete asks you how far off should they eat before the event?
3/4 hours prior to the event
ideally with foods that have a lower GI since it’ll be released into the blood stream a lot slower to prevent crashing
an athlete has a big race a the end of the month and is asking you about carb loading - what is it and how would you generally plan it?
increasing carb intake to store in mm and liver prior to event (usually long distance racing)
they would taper their training while consuming more carbs than normal to increase storage
usually within a 6 day period where the later it is in the week, you increase the carbs and dec the load of training
what is the minimum amount of calories one should not go below in order to loose weight?
F: 1000 - 1200
M: 1200- 1400
