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SCS Mine > Nutrition For The Athlete > Flashcards

Nutrition For The Athlete Flashcards

1
Q

What are the storage reservoirs for dietary carbohydrate?

A
  • Muscle and Liver

- An adult liver can store approximately 100 g of glycogen, and 400 g can be stored in the muscles.

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2
Q

Contrast Basal Metabolic Rate and Resting Metabolic Rates

A
  • Basal Metabolic Rate - Absolute minimal amount of energy required to keep an athlete alive
  • Resting Metabolic Rate - A slightly higher energy requirement, needed to maintain the body at rest
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3
Q

Discuss Percentage of Resting Metabolic Rate required for different activity levels

A
  • Sedentary - 120% of RMR (20% more than RMR)
  • Light Activity - No exercise, on feet - 130%
  • Moderate Activity - Exercise 3 or more days a week for 30 minutes or more - 140%
  • Highly Active - Exercise 5 or more days a week for 30 minutes or more - 150%
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4
Q

What are the components of energy expenditure?

A
  • Resting Metabolic Rate - 60-75% of total
  • Exercise Thermogenesis - 25-30%
  • ——Non Exercise Activity Thermogenesis
  • ——Physical Activity Energy Expenditure
  • Thermic Effect of Food - 5-10% of total
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5
Q

What is Exercise Thermogenesis?

A
  • Second greatest component of Total Energy Expenditure
  • Two subcomponents
  • ——-Non Exercise Activity Thermogenesis
  • ——-Physical Activity Energy Expenditure
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6
Q

What is Non Exercise Activity Thermogenesis?

A
  • Energy expenditure from maintenance of posture, the activities of daily living, and even fidgeting
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7
Q

What is Physical Activity Energy Expenditure?

A
  • Energy Expenditure from daily training and competition, in addition to recreational or general exercise.
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8
Q

What is Thermic Effect of Food?

A
  • The increase in energy expenditure for the processes of digestion, absorption, and assimilation of macronutrients.
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9
Q

What is the average KCal consumption for male and female athletes?

A
  • Male- 4000-6000

- Female- 1600-3000

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10
Q

What are the bodys three energy systems

A
  • Phosphagen
  • Anaerobic
  • Aerobic
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11
Q

Carbohydrate is the predominant fuel source at what Percentage of VO2 max?

A
  • 65% and higher
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12
Q

How many amino acids are proteins made up of?

A
  • Approximately 20
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13
Q

What are protein requirements for different athletes?

A
  • Endurance Athlete - Recreational - 1.1-1.3 g/Kg
  • Endurance Athlete - Compet. Amatuer - 1.4-1.7
  • Endurance Athlete - Professional - 1.7-2.0
  • Strength/ Power - 1.4-2.0
  • Team Athletes - 1.2-1.6
  • Vegetarian Athletes - 1.3-1.8
  • Energy Restricted Athletes - 1.5-1.7
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14
Q

What is recommendation for how much protein an athlete should eat per meal?

A
  • 20-40 grams per meal (3 a day)

- 2 Protein Rich Snacks

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15
Q

What vitamins are of concern for Vegetarians/ might they need to supplement?

A
  • Iron
  • Zinc
  • Vitamin B12
  • Vitamin D
  • Calcium
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16
Q

What is the minimum amount of fat an athlete should have in their diet?

A
  • 15% of daily intake

- Preferably healthy fats/ not saturated

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17
Q

What are the subgroups of Vitamins and Minerals

A
  • Vitamins - Water Soluble and Fat Soluble

- Minerals - Major and Trace

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18
Q

What are the Major Minerals? How much do you need?

A
  • Need more than 100 mg a day
  • Calcium
  • Phosphorus
  • Magnesium
  • Sodium
  • Chloride
  • Potassium
  • Sulfur
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19
Q

What are the Trace Minerals? How much do you need?

A
  • Need less than 100 mg a day
  • Iron
  • Zinc
  • Chromium
  • Fluoride
  • Copper
  • Manganese
  • Iodine
  • Molybdenum
  • Selenium
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20
Q

What are the roles and sources of Thiamin (B1)

A
  • Energy Metabolism, Nervous System Function

- Whole grains, pork, legumes, Wheat Germ, Seeds, Nuts

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21
Q

What are the roles and sources of Riboflavin (B2)

A
  • Energy Metabolism, Vision, Skin Health

- Milk, yogurt, bread, cereal, mushrooms, cottage cheese, eggs

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22
Q

What are the roles and sources of Niacin (B3)

A
  • Energy Metabolism, Healthy Skin, Nervous System, GI Tract

- Beef, Poultry, Fish, Legumes, Liver, seafood, whole grains, mushrooms

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23
Q

What are the roles and sources of Vitamin B6

A
  • Amino Acid and Fatty Acid Metabolism, Red and White blood cell synthesis, conversion to Niacin, Neurotransmitter Formation
  • Beef, Poultry, fish, eggs, whole grains, brown rice, wheat germ, white potatoes, starchy vegetables, bananas
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24
Q

What are the roles and sources of Folate

A
  • DNA Synthesis, Cell division, Fetal Development, red blood cell maturation, tissue repair
  • Fortified breakfast cereals, spinach, great Northern beans, Asparagus
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25
Q

What are the roles and sources of Vitamin B12

A
  • Tissue growth and development, CNS and CV Systems, Nerve cell protection, DNA Synthesis
  • Meats, Dairy, Eggs
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26
Q

What are the roles and sources of Biotin

A
  • DNA Synthesis, Energy Metabolism

- Legumes, Cheese, Egg Yolks, Nuts Vegetables

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27
Q

What are the roles and sources of Pantothenic Acid

A
  • Energy Metabolism

- Beef, Poultry, Fish, Whole Grains, Dairy, Legumes, Potatoes, Oats

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28
Q

What are the roles and sources of Choline

A
  • Acetylcholine Formation

- Egg yolks, liver, nuts, milk, Wheat Germ, cauliflower, Soybeans

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29
Q

What are the roles and sources of Vitamin C

A
  • Antioxidant, Collagen Formation, Immune system health, Iron Absorption Enhancement
  • Citrus fruits and Juice, Tomatoes and Juice, Potatoes, Green Peppers, Kiwi, Cabbage
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30
Q

What are the roles and sources of Vitamin A

A
  • Vision, Stem Cell Differentiation, Immune Function, Tissue repair, bone formation, reproductive health, antioxidant
  • Liver, Fish Liver Oils, Egg Yolks
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31
Q

What are the roles and sources of Vitamin E

A
  • Antioxidant, Protect Skin, Connective tissue and cell membranes
  • Plant Oils
32
Q

What are the roles and sources of Vitamin D

A
  • Control Calcium levels in blood, Promote bone and teeth formation
  • Fish Oils, Salmon, Sardines, Herring, Egg Yolks, Liver
33
Q

What are the roles and sources of Vitamin K

A
  • Blood Clotting, Bone Health

- Spinach, Broccoli

34
Q

What are the roles and sources of Calcium

A
  • Bone Health, Blood Clotting, Nerve transmission, muscle contraction, disease prevention and weight management
  • Milk, yogurt, cheese, cottage cheese, green leafy vegetables
35
Q

What are the roles and sources of Phosphorous

A
  • Bone and teeth rigidity, part of cell membrane and ATP, contributes to energy metabolism
  • Meat, fish, eggs, dairy, soft drinks, nuts, legumes, cereals
36
Q

What are the roles and sources of Magnesium

A
  • Enzymatic reactions, bone health, blood clotting, muscle cramp prevention
  • Whole grains, green leafy vegetables, Legumes, nuts, seafood
37
Q

What are the roles and sources of Sodium

A
  • Blood pressure maintenance, nerve impulse transmission, muscle contraction, glucose absorption, electrolytes
  • Table salt, soy sauce, condiments, canned processed foods, Smoked meats, salted snacks, soups
38
Q

What are the roles and sources of Chloride

A
  • Aid to kill harmful bacteria in stomach and throughout body, Nerve Transmission
  • Salt, Fruits, Vegetables
39
Q

What are the roles and sources of Potassium

A
  • Blood pressure regulation, fluid balance with exercise, counteracts sodium in BP
  • Potatoes, Spinach, Bananas, meat, milk, coffee, tea
40
Q

What are the roles and sources of Sulfur

A
  • Synthesis of body compounds, tissue growth and development

- Fruits, soy flour, bread, sausage, juice, beer, wine, cider, water

41
Q

What are the roles and sources of Iron

A
  • Oxygen transport and utilization, immune function, brain development, energy production
  • Beef, poultry, fish, soy products, dried fruits legumes, whole grains, fortified cereals
42
Q

What are the roles and sources of Zinc

A
  • Wound healing, RNA and DNA Synthesis, Tissue growth and maintenance, hormone production, protein synthesis, GI and reproductive systems function, brain function
  • Beef and other dark meats, Fish, eggs, whole grains, wheat germ, legumes, dairy,
43
Q

What are the roles and sources of Chromium

A
  • Enhance insulin action, Increase insulin receptors, Improve type II diabetes
  • Mushrooms, prunes, nuts, whole grains, broccoli, wine, cheese, egg yolks
44
Q

What are the roles and sources of Fluoride

A
  • Mineralization, strength of bones and teeth

- Water, Teas, Seafood

45
Q

What are the roles and sources of Copper

A
  • Iron metabolism, Antioxidant enzyme, electron transport chain
  • Organ meat, seafood, nuts, seeds, wheat bran, cereal, whole grain, cocoa
46
Q

What are the roles and sources of Manganese

A
  • Activates enzymes, energy metabolism, Fat synthesis

- Whole grains, legumes, green leafy vegetables, tea, fruit

47
Q

What are the roles and sources of Iodine

A
  • Hormone Synthesis

- Iodized salt, seafood, dairy, grains, cereals

48
Q

What are the roles and sources of Molybdenum

A
  • Co factor for enzymes, Antioxidant detoxification, amino acid metabolism
  • Cereals, whole grains, legumes
49
Q

What are the roles and sources of Selenium

A
  • Antioxidant, Immune Function

- Animal products, seafood

50
Q

What is the Estimated Average Requirements of a vitamin or mineral?

A
  • The daily intake value of a nutrient that is estimated to meet the nutrient requirement of half the healthy individuals in a life stage and gender group.
51
Q

What is the Recommended Dietary Allowances of a vitamin or mineral?

A
  • The average daily intake level that is sufficient to meet the nutrient requirement of nearly all (97 to 98 percent) healthy individuals in a particular life stage and gender group,
52
Q

What is the Adequate Intake of a vitamin or mineral?

A
  • Used when no RDA has been established, but the amount established is somewhat less firmly believed to be adequate for everyone in the demographic group.
53
Q

What is the Tolerable Upper Intake of a vitamin or mineral?

A
  • used to caution against excessive intake of nutrients that can be harmful in large amounts.
54
Q

What is the recommended macronutrient intake for athletes (percentages in general?)

A
  • 45-65 percent carbohydrates
  • 20-35 percent fats
  • 10- 35 percent proteins
55
Q

What is the female athlete triad?

A
  • Disordered eating
  • Amenorrhea
  • Osteoporosis
56
Q

What are some early signs or factors that put females at risk for developing the female athlete triad?

A
  • restrictive dietary intake habits
  • vegetarianism,
  • dietary insufficiency
  • prolonged exercise
  • low bone mineral density
  • history of menstrual disturbances
  • late menarche
  • genetic predisposition
  • training errors
57
Q

What are the primary minerals found to be lacking in the female athletes diet?

A
  • calcium
  • iron
  • zinc
  • vitamin D
  • B vitamins
  • magnesium
58
Q

What is the NATA guidance on water or fluid intake?

A
  • 16 ounces of fluid two hours prior to exercise. -
  • During exercise: 5-10 ounces of fluid every 15-20 minutes or 20-40 ounces every hour
  • Following exercise: 16 ounces of water for every pound of body weight lost 24-hours
59
Q

In what case would a sports drink be preferred over water?

A
  • 60 min of exercise or less….Water

- 90 min or more….sports drink

60
Q

Below what body fat percentage can performance suffer for males and females?

A
  • 5% (<55yo), 7% (>55yo)…men

- 16% (<55yo), 20% (>55yo)…..women

61
Q

When cutting weight for competition, how much weight loss does it take before negative effects are seen?

A
  • 1-2% can negatively impact physiological function and body composition, including decreased lean mass as well as muscle and liver glycogen stores.
62
Q

What is the recommended number of calories to restrict an athlete for weight loss?

A
  • 300-500 daily
63
Q

What should an athletes plate generally look like (food on it)?

A
  • 2/3 nutrient dense, carbohydrate rich foods

- 1/3 Protein rich foods

64
Q

What percentage of the endurance athletes diet should be carbohydrate?

65
Q

How much carbohydrate should the endurance athlete ingest after exercise?

A
  • .5 grams per pound of body weight within 15-30 min post exercise
66
Q

What are key vitamins and minerals for endurance athletes?

A
  • Thiamine, riboflavin, and niacin for energy production;
  • Vitamins C and E for their antioxidant properties
  • Iron, calcium, sodium and potassium for oxygen carrying ability, bone strength, and to replace electrolytes
67
Q

What percentage of total intake should carbohydrate make up for a strength/ power athlete?

68
Q

What are key vitamins and minerals for the strength and power athlete?

A
  • Calcium for muscle contractility, bone health, and nerve conduction
  • Chromium for insulin-regulated metabolism of carbs, fats, and proteins
  • Iron for replenishment of that used during high intensity weight-bearing exercise
  • Magnesium and zinc for muscle contraction, growth and development.
69
Q

What percentage of total intake should carbohydrate make up for a team sport athlete?

70
Q

What are some ergogenic aids used as anabolic precursors?

A
  • creatine monohydrate
  • betahydroxybetamethylbutyrate
  • boron
71
Q

What are some ergogenic aids use to reduce fat or appetite?

A
  • L- Carnitine
  • Chitosan
  • Chromium
  • Ephedrine
72
Q

What are some ergogenic aids used as anti-catabolic agents?

A
  • Glutamine
  • Leucine
  • Whey protein
  • Casein protein
  • Alpha-ketoglutarate
73
Q

Which macronutrient(s) typically slow down gastric emptying?

A
  • Fat and Protein

- So high carb meals just before activity may be preferred for a number of reasons

74
Q

For the average athlete, what amount of carbohydrate should be consumed after exercise?

A
  • 1.0 - 1.5 g/kg immediately following exercise

- An additional 1.0 -1.5 g/kg every two hours thereafter.

75
Q

What type of Protein supplement can provide both immediate and prolonged protein synthesis?

A
  • Combination of Whey and Casein

SCS Mine (29 decks)

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