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
Who should consult a doctor before taking on a high protein diet?
Those with kidney disease, osteoporosis, diabetes and liver disease
What are the fluid intake recommendations prior to exercise?
500-600mL 2 hours prior
What are the fluid intake recommendations for during exericse?
200-300mL every 10-20 mins
What are the fluid intake recommendations for post exericse?
450-675mL for every 0.5kg body weight lost
When should exercisers drink fluids with sodium?
During exercise sessions that last over 2 hours
During prolonged exercise sessions, how many grams of carbs should athletes look to consume in snacks/drinks?
30 - 60 g for every hour of training
By how many cals should pregnant women increase daily through the second trimester?
340 cals per day
By how many cals should pregnant women increase daily through the third trimester?
450 cals per day
How much folic acid do pregnant women need? Why?
600ug daily to reduce risk of neural tube/birth defects
