NUTRITION Flashcards
CARBOHYDRATES
primary source of energy for the body and skeletal muscles
- 4 calories per gram
- adults 19+ should have 45-65% carbs of daily calories
- SIMPLE SUGARS
- monosaccharides (glucose, fructose, galactose)
- disaccharides (maltose) - COMPLEX CARBOHYDRATES
- polysaccharides
- starch (found in grains, potatoes, starchy veggies)
- glycogen (meats)
Describe DIETARY FIBER &
What is the AI (adequate intake) for men and women?
non-digestible form of carbs
helps reduce risk of chronic diseases
WOMEN= 25g/day MEN= 38g/day GENERAL= 14g/1000 cals
PROTEINS
20 amino acids
8-10 essential (must be consumed)
- 4 calories per gram
- adults 19+ should have 10-35% proteins of daily cals
complete proteins (meats and dairy) incomplete proteins (peanut butter + whole bread= complementary)
What is the recommended protein intake?
general adults= 0.8 g/kg/per
endurance athletes= 1.2 - 1.4 g/kg/day
strength athletes= 1.2 - 1.7 g/kg/day
What would be the recommended protein intake for a 175lb male triathlete?
1) convert pounds to kilos
175lb / 2.2046 = 79.4 kg
2) multiply kilos by min and max
79. 4 (1.2) = ~95 grams
79. 4 (1.4) = ~111 grams
3) the recommended protein intake for this individual would be between 95 and 111 grams of protein per day
FATS
stored as triglycerides
saturated and unsaturated (not healthy vs healthy)
- most energy dense
- 9 calories per gram
- adults 19+ should have 20-35% fats of daily cals
- less than 10% saturated should be consumed
- trans fat as low as possible
What is the RDA for vitamin D?
YOUTH/ADULTS= 15 ug/day
71+ SENIORS= 20 ug/day
What is calcium good for and what is the recommended calcium intake for adults?
nerve transmission, skeletal muscle contraction, heart rhythm
1000-1200 mg/day
What is sodium good for and what is the recommended sodium intake for adults?
essential for fluid balance, contraction of the heart
less than 2300 mg/day
What is potassium good for and what is the recommended potassium intake for adults?
counter-act negative impacts of sodium
4700 mg/day
baked potatoes, carrots, bananas, oranges
Discuss the fluid intake recommendations
BEFORE EXERCISE: 5-7 mL per kg of body weight, eat foods w sodium to trigger thirst
DURING EXERCISE: 14-27 fl. oz/hour
AFTER EXERCISE: 1.5 L per kg of lost body weight
ALL DEPENDS ON BODY TYPE, WEIGHT, SWEATING RATE, DURATION AND ENVIRONMENT
What are the FIVE overarching guidelines from the DGA?
- Follow a healthy eating pattern across your lifespan
- Focus on variety, nutrient density, and portion
- Limit calories from added sugars, saturated fats, and reduce sodium intake
- Shift to healthier food and beverage choices
- Support healthy eating patterns for all
What does a healthy eating pattern include?
- a variety of veggies from all subgroups
- whole fruits
- grains (1/2 whole grains)
- fat free or low fat dairy
- proteins
- oils
limits saturated and trans fats, added sugars and sodium
What are the key recommendations from the DGA?
- consume less than 10% of calories from added sugars
- consume less than 10% of calories from saturated fats
- consume less than 2300 mg/day of sodium
- consume alcohol in moderation
Describe FITT
FREQUENCY
- aerobic: at least 5 days per week
- resistance: 2-3 days per week (48 hour rest period for same muscle group)
INTENSITY
- aerobic: moderate to vigorous
- resistance: 60-80% of 1-RM, 8-15 reps per set
TIME
- aerobic: 30-60 min per day, 150 per week
- resistance: 2-4 sets, 8-10 exercises for muscle group
TYPE
- aerobic: rhythmic, large muscle activities
- resistance: multi-joint exercises, targeting agonist and antagonist muscle groups
