Nutrition Chap 5 Flashcards
equation for RMR
Males: 10 x weight (kg) + 6.25 x height (cm) - 5 x age (y) + 5
Female: 10 x weight (kg) + 6.25 x height (cm) - 5 x age (y) - 161
what are the activity factors you use after determining RMR
-sedentary/seated work: 1-1.39
-low activity/seated with periodic movement and 30-60 min moderate activity: 1.4-1.59
-standing work/active: 60 min mod activity: 1.6-1.89
-very active/60 min vigorous activity/120 min mod activity: 1.9-2.5
how much CHO is required for low intensity/skills?
3-5g/kg/day
how much CHO is required for moderate exercise ~1hour/day
5-7g/kg/day
endurance (1-3 hours mod/high per day)
CHO rec amount
6-10g/kg/day
extreme 4-5 hours, mod to high
CHO rec amount
8-12g/kg/day
for pre-event fueling before exercise over 60 minutes,
1-4 hours prior to event, need 1-4 g/kg
do you need refueling during exercise lasting less than 45 minutes
no
during sustained high energy activity, (45-75 min) how do you refuel
with CHO drinks and throughout at 6-7%
during endurance activities, 1-2.5 hours, how do you refuel?
30-60g/hour, CHO drinks
ultra endurance, over 2.5-3 hours, how do you refuel?
up to 90 g/hour
glycogen resynthesis happens at ___% per hour
5
how many cups of fruit per day? veggies? dairy? whole grains?
50% whole grains, 2 cups fruit, starchy veggies and 3 cups dairy (low fat or fat free)
what is teh most important amino acid
leucine
when does protein synthesis peak after exercise
3 hours, but happens up to 24-72 hours post exercise
how many g/kg/day do athletes need for power and endurance
Protein?
1.4-2.0
hos many g/kg/day do you need for fat loss and reduced energy needs
1.2-2.4
what happens if you take _____ g of protein before you sleep (30 min prior)
increase MPS and fat oxidation
what is the recommended dairy intake for protein daily?
3 ups low fat or FF
seafood reccomended value
8oz
meat/poultry/eggs recommended value
26oz/wk
what is the main food source for aerobic endurance
fats
what are the fat soluble vitamins
ADEK
what happens if you take in less than 20% fat
EAA deficient, vitamin deficient and decreased testosterone
what percentage of total energy intake should fats be for regular population and athletic population
regular: 20-35%
athletes high trainig 50%
what is the recc fat intake daily for weight loss
0.5-1.0 g/kg/day
which is better, unsaturated or saturated
unsaturated is better for you
what percent of total calories should saturated fat be
less than 10%
what things can be decreased by replacing saturated fats with mono/poly unsaturated fats
LDL will decrease and risk CVD decreases
what is a hydrogenized fat/transfat
a solid, has a longer shelf life, but not good for you
transfat inc LDL and CVD risk
what are the major minerals
Ca, Phosphorus, Mg, Na, Cl, K, sulfer
how much of the major minerals do you need per day
over 100mg/day
how many trace minerals do you need a day
<100mg/day
what are trace minerals
Fe, Zn, chromium, fluoride, copper, manganese, iodine, molybdenum, selenium
how much fluid do you lose a day without activity
2-3L/day
how much fluid is lost in urine and how much is lost in sweat
60% urine, 15% sweat/skin
what is the recommended intake of water per day
over age 19, 2.7L/day,
women, 2.2L/day
NATA says you need to intake ____ oz of water ____ hours prior to exercise
16 oz, 2 hours
nutrition and diuretic board recommends what kind of fluid prior to activity
5-10ml/kg BW
during exercise, what is NATA statement on fluid replacement
5-10oz every 15-20 min
or 20-40 oz/hour
how do you hydrate after exercise
1.25-1.5L fluid/kg BW lost for 24 hours
who is higher at risk for hyperhydration
recreational athletes and women
what are signs and sxs of hyperhydration
bloating, puffiness, weight gain, N/V, confusion, delirium, LOC can be fatal.
what drinks will you use for exercise less than 1 hour, vs. over 90 min
less than an hour, water, over 90 min, sports drink, 6-7% solution, 14-16g/8oz water
what is the recommended calorie deficit per day for slow weight loss
250-700 calories
fat free mass and performance maintanence is preserved when fat loss is less than
.7-1.0%/week
how can you safely gain weight
500 calories more a day. CHO 3-4g/kg BW and pro 1.8-2.7 g/kg/BW
what kind of diet can help in seizure disorders, narcolepsy
keto
what is ketosis:
non-esterified fatty acids, which oxide and become ketone bodies in the liver, then go into mitochondria and turn into Acetyl-CoA and are energy in the TCA cycle.
is keto diet good for those who exercise at high intensities,
no only good for those under 70% VO2Max
what are the components of Female athlete triad
disordered eating, amenorrhea, osteoporosis
females are usually deficient in what
Ca, Fe, Zn, Vit D and B and Mg.
what is a good diet for the first phase of healing, inflammatory phase
Mediterranean diet
what kind of things help during inflammatory phase
-high fiber
-low sugar
-increased flavonoid food (beans, tea, grapes, coco, apple, onions, soy)
-Mg (bran, fish, spinach, almond, lima beans)
-turmeric.
