Nutrition in exercise and sports performance Flashcards
normal energy requirement
25-35 Kcal/kg
what are considered fuel sources
protein, fat, and carb
what is the 3 energy systems that produces ATP
ATP-CP, glycolytic, and oxidation
Where is ATP-CA found
within the mitochondria
What kind of energy is CP responsible for
trust of energy that is less than 8 seconds
glycolysis
energy in glucose is released without the presence of O2
what is used in high intensity, short duration workouts
anaerobic production of ATP and glycolysis
Fat can supply ____ of energy needed for ultra endurance event lasting 6-10 hours
60-70%
what must be present for fat to be metabolized
carb
what is the recommeded fat maintenance for male and female
10-22% body fat for male and 20-30% for female
Anorexia athletica
ultimate goal is to perform at one’s best as oppose to thinness
Female athlete triad
low energy availability with or without an eating disorder, osteoporosis and amenorrhea
muscle dysmorphia
individuals are preoccupied with body not being muscular enough
how many grams of protein should be ingested after strength workout to increase muscle protein synthesis
20-25 grams
Event lasting more than 2 hours
add sodium to fluid replacement
What is the fluid recommendation for children
need to drink something every 20 minutes
recommendation for older athletes
thirst drive is reduced, restore fluid losses at a slower rate than younger adults
common deficiency seen in female athletes
folate, calcium, magnesium, iron
common deficiency seen in male athletes
vitamin A, C, D and folate, calcium, magnesium
What does ACSM & AAP says about creatine supplements for children and adolescents
younger than 18 y/o and pregnant or nursing woman should NEVER take creatinine supplements
