Nutrition

Question 1

Essential amino acids

Answer 1

PVT TIM HALL
Phenylalanine, Valine, Tryptophan, Threonine, Isoleucine, Methionine, (Histidine), (Arginine), Leucine, Lysine (HA - essential only in children, who LAUGH a lot)

Question 2

Nutrition - define

Answer 2

process by which a living organism assimilates food and uses it for growth and repair of tissues

Question 3

Resting metabolic rate (RMR) - define

Answer 3

amoutn of energy expeded while at rest; minimal amt of energy required to sustain vital functions; usually about 70% of TEE

Question 4

Thermic Effect of Food (TEF) - define

Answer 4

amount of energy expended above RMR as a results of the processing of food (digestion) for storage and use. TEF typically accounts for approximately 6-10% of TEE

Question 5

Simplified TEE calculation

Answer 5

RMR (wt x 10) x activity factor

Question 6

Recommended protein intakes (sedentary, strength, and endurance)

Answer 6

sedentary = 0.8 gm/kg (0.4 gm/lb); strength = 1.2-1.7 gm/kg (.5-.8 g/lb); endurance = 1.2-1.4 (.5-0.6 gm/lb)

Question 7

define glycemic index and low/mod/hi values

Answer 7

rate at which CHO raises blood sugar and insulin release (low = >55, mod = 56-69, hi >70)

Question 8

Recc’d fiber intake

Answer 8

38 g/d for young men, 25/day for young women

Question 9

Dietary recc’s for endurance athletes

Answer 9

CHO rich diet to aid performance and recovery. For carb loading BEFORE: 6 days out > 70-75%VO2max x 90 min + CHO @ 4g/kg; 4-5d out > 70-75%max x 40 min + CHO @ 4g/kg; 2-3d out > 70-75% x 20 min + CHO @ 10g/kg; 1 day out > rest + CHO @ 10g/kg. DURING exercise > 30-60gCHO/hr. AFTER exercise > 1.5gCHO/kg within 30 min.

Question 10

Daily recc’s for water intake: men, women, obese

Answer 10

men 3L (13 cups), women 2.2L (9 cups), obese add 1
cup/25# over ideal weight

Question 11

Effects of dehydration

Answer 11

DECREASED: BV, performance, BP, sweat, CO, bld flow to skin; INCREASED: temp, water retention, HR, Na retention, perceived exertion, use of muscle glycogen.