Nutrition for Exercise Flashcards
What is the recommended Nutrient intake for young adults (male and female). What supplies energy demands for exercise?
Recommended nutrient intake: Average values for young adults: 2000 kCal for women 3000 kCal for men -a variety of food sources supply the extra energy demands for physical activity
What is the recommended Daily Allowance for Protein/ how does it compare to athletes?
Recommended Daily allowance for protein:
- 0.83 g per kg of body mass
- Athletes who train intensely can increase their protein intake to 1.2-1.8 g per kg body mass.
What is the standard for lipid intake? How does lipid intake vary? What is the lipid intake suggested for good health, and what should the majority of these lipids comprise of?
NO standards for optimal lipid intake exist
Lipid intake varies depending on:
-Personal taste
-money spent on food
-geographic influences
-Availability of lipid-rich foods
-For good health, lipid intake should be Less than or equal to 30%
-greater than or equal of total lipid intake should UNSATURATED FATTY ACIDS.
How do Carbohydrate intake vary? what are recommendations for Carb intake and how much carb intake should be for individuals who are physically active?
Prominence of dietary carbohydrates varies deepening on availability and relative cost of lipid-rich and protein-rich foods
- recommendations for carbohydrate intake should be 6-10g per kg of body mass per day.
- intake Varies with an individual’s daily energy expenditure and type of exercise performed
- The diet of physically active individuals should contain greater than or equal to 55-60% of carbohydrates, predominantly fiber-rich, unprocessed grains, fruits and vegetables.
Describe the various foods that are part of different nutrient intakes for proteins, lipids and carbohydrates
Food intake:
Protein: 46% meat (majority), 29% milk, 12% fruits and veggies and 13% bread and cereals
Lipids: 48% meat, 42% milk, 9% bread and cereals and 1% fruits and veggies
Carbohydrates- 46% fruits and veggies, 36% breads and cereals, 16% milk and 2% meat
Compare and contrast a high fat vs high carb (low fat diet) for exercise.
Pre or before exercise, the high fat diet predominates
During 7-8 weeks of exercise: high carb diet dominates in order to sustain l anger time for exercise. This occurs due to glycogen stores. You want to store glycogen stores as FUEL and increase glycogen overtime.
during 7-8 weeks, when exercising and eating high-carb diet you are able to spend longer time before exhaustion?
What must happen to Carb intake to replenish glycogen store replenishment?
Carbohydrate intake must be Adjusted to allow for glycogen store replenishment.
You must stress system to replenish glycogen stores.
By the end of exercise, glycogen stores decrease and you need to have rest days in between for glycogen to be replenished.
what are the key principles of good eating?
Key principles of good eating:
Variety, Balance, and. Moderation
Describe what the My Pyramid is.
My pyramid: Color-coded guide with vertical bands of varying widths depending on how much food individuals should consume
-based on 2005 dietary Guidelines for Americans
-Advises consuming a varied but balanced diet.
for 2000 calorie diet, you need:
3 oz of grains, 2 and 1/2 cups of vegetables, eat 2 cups of fruit everyday, drink 3 cups milk every day and 5 1/2 oz every day
What is the importance of energy balance? What is the most important factor that impacts daily energy expenditure? What are daily caloric needs for athletes who do strenuous sports?
Energy Balance:
Optimizes physical performance
-maintains lean body mass, training responsiveness, and immune and reproductive function
-Level of PHYSICAL ACTIVITY represents the most important factor that impacts daily energy expenditure
-The daily caloric needs of athletes in strenuous sports DO NOT exceed 4000 kCal.
Describe the daily energy expenditure for different sports.
The amount of calories consumed depend on activity of athlete or trained individual.
Tour de France- 6000 kCal
Triathlon- 4800 kCal
Cycling is a little under this
Rowing and soccer- around 3600 kCal
hockey, bodybuilding, running and rowing-3200 kCal
Rowing, judo weightlifting- around this
Volleyball, handball, swimming under 2400 kCal,
gymnastics and bodybuilding- around 14oo kCal
Explain why high-risk athletes tend to have marginal nutrition (eating disorder). What is commonly used for athletes with high-intensity activity?
High risk athletes have marginal nutrition or EATING DISORDERS : like gymnasts, ballet dancers, ice dancers, and weight class athletes (boxing, wrestling, and judo)- since they undergo arduous training while maintaining lean, light body mass (esthetic or weight-class driven)- energy intake often falls BELOW energy expenditure (usage)- not good. Athletes that do high-intensity exercise use LIQUID NUTRITION as SUPPLEMENTS
Describe the pre competition meals that should be eaten prior to competition. How do athletes individualize their meals?
Precompetition meals:
- Should include foods HIGH in CARBOHYDRATES (150-300g) and relatively LOW in Lipids and proteins
- Should be consumed 3 hours prior to event (use it as fuel)
- Individualize meal by considering:
- athlete’s food preference
- Psychological set of competition
- Digestibility of foods
-
What is the role of liquid meals?
Liquid meals:
- offer well balanced nutritive value, contribute to fluid need, absorb rapidly and leave little residue in the digestive tract.
- practical approach to supplementing caloric intake during the high-energy output phase of training.
- can be used by athletes to maintain or gain weight
What does the brain primarily use as fuel. What occurs when you lose protein?
Brain primarily uses Glucose for fuel
When you lose protein, albumin levels decrease (make it harder to maintain osmolarity)
