Nutrition Guidelines Flashcards
What does the Institute of Medicine’s 2005 Dietary Reference Intakes suggest for % of cals between carbs, protein and fats?
45-65% carbs
10-35% protein
20-35% fats
What is the EAR for grams of carbs for children/non-pregnant women, pregnant women and lactating women?
100g children/non-pregnant
135g pregnant
160g lactating
How many grams of carbs does the ADA recommend athletes consume daily?
6-10g per kg of bodyweight depending on their energy expenditure, type of exercise performed, gender and environmental conditions
What is a sample carb loading regimen? (In terms of % of daily cals)
Day 1-3: 50% of cals from carbs
Day 4-6: 80% of cals from carbs
Day 7: 80%+ cals from carbs in pre-event meal
How many grams of carbs should exercisers consume during exercise? Why?
30-60g per hour of training to maintain blood glucose levels
How much carb intake is recommended by the ADA after exercise?
1-1.5g per kg of bodyweight in the first 30 mins and then every 2 hours for 4-6 hours
Between white bread, rye bread and pumpernickel - what is considered high GI, medium and low?
High = white Medium = rye Low = pumpernickel
Between All Bran, Corn Flakes and Shredded Wheat - which is considered high GI, medium and low?
High = corn flakes Medium = shredded wheat Low = all bran
Between Ice Cream, Plain Yoghurt and Graham Crackers - which is considered high GI, medium and low?
High = Graham crackers Medium = ice cream Low = plain yogurt
Between blueberries, strawberries and dried fruit - which is considered high GI, medium and low?
High = dried fruit Medium = blueberries Low = strawberries
Between refined pasta, oatmeal and instant white rice - which is considered high GI, medium and low?
High = instant rice Medium = pasta Low = oatmeal
What is the difference between high-GI foods and low-GI foods?
High GI foods break down rapidly and cause a large glucose spike whereas low-GI foods are digested slower and cause a smaller glucose increase.
What is glycemic load?
GI x grams of carbs
How much protein is recommended by the ADA that athletes consume?
1.2 - 1.7g per kg of body weight
What proteins have the highest PDCAAS? (Protein Digestibility Corrected Amino Acid Score)
casein egg milk whey soy
