Nutrition Flashcards
what is recommended calorie intake for men and women?
men- 2500/day
women- 2000/ day
what is BMR? How can it be calculated?
the minimal amount of energy required for the body’s basic metabolic processes, before any physical activity.
It should be calculated in a thermoneutral environment where the body is not digesting food
It can be calculated using the Harris- benedict and Mifflin St Jeor Equation or the Katch Mcardle formula.
what is the recommended diet proportions of carbs, fat and protein for normal people?
50% carbs, 10-30% fat, rest protein.
what are the specific carbohydrate requirements in low intensity exercise, team sports and endurance athletes?
low intensity- 3-5g/kg/day
team sports- 5-7g/kg/ day
endurance athletes 12g/kg/day
what is carb loading?
in the days preceding a competition training is tapered off and % of dietary carbohydrate is increased up to 70-80%.
How much protein is required by sedentary individuals, exercising individuals and endurance athletes or those seeking to increase muscle mass?
sedentary individuals- 0.8g/kg/day
exercising individuals- 1g/kg/day
endurance athletes/ increase muscle mass- 1.5g/kg/day
How is fat stored in the body? How does it compare as an energy source to carbohydrates?
it is stored as triglyceride, which is a glycerol molecule and 3 fatty acids.
it is a significant energy source, 9 Kcal/g compared to 4kcal/g from carbs.
what are the fat soluble vitamins?
ADEK
what are the water soluble vitamins?
B and C
what are vitamins A and D helpful for?
bone development
what is B12 helpful for?
red blood cell production
what is thiamine helpful for?
it is required in the transformation of pyruvate to acetyl co A
what is riboflavin used for?
it is crucial in the electron transport chain
what is niacin used for?
it helps to make NADP.
What can lead to iron deficiency in exercising individuals?
menstruation
poor diet
foot strike haemolysis
dilutional anaemia secondary to plasma expansion.
what are dietary sources of iron? how much should men and women consume
leafy veg, red meat, beans, liver, nuts
men should consume 9mg/day. menstruating females 15mg/day
what are dietary sources of calcium? how is it used in the body, how much do adults need?
milk, cheese, leafy green veg.
most calcium is in bones but also used in nerve impulses and muscle contraction
adults require 700mg/day
deficiency leads to osteopaenia—>osteoporosis
what is the role of water in exercise? what is the recommendation about water intake
regulates temperature, blood pressure, allows transportation at a cellular level
drink to thirst
aerobic performance can be impaired in dehydration
