NUTRITION - Nutritional factors affecting health and performance - Health/performance related application of nutrition concepts Flashcards
MyPlate
a food guidance system created by the U.S. Department of Agriculture and based on the 2010 Dietary Guidelines for Americans to help consumers make better food choices.
Should be used as a starting point for athletes to evaluate their diet.
Macronutrient
Protein
Carbs
Fats
Micronutrients
Vitamins and minerals
Recommended intake of protein for varying demographics (gets less than 30min moderate physical activity) Children 2-3 Children 4-8 Girls 9-13 Girls 14-18 Boys 9-13 Boys 14-18 Females 19-30 Females 31-50 Females 50+ Males 19-30 Males 31-50 Males 50+
Children 2-3 = 2oz Children 4-8 = 4oz Girls 9-13 = 5oz Girls 14-18 = 5oz Boys 9-13 = 6oz Boys 14-18 = 8oz Females 19-30 = 6oz Females 31-50 = 6oz Females 50+ = 5oz Males 19-30 = 8oz Males 31-50 = 7oz Males 50+ = 6oz
Recommended minimum intake of carbs for varying demographics (gets less than 30min moderate physical activity) Children 2-3 Children 4-8 Girls 9-13 Girls 14-18 Boys 9-13 Boys 14-18 Females 19-30 Females 31-50 Females 50+ Males 19-30 Males 31-50 Males 50+
Children 2-3 = 3oz Children 4-8 = 5oz Girls 9-13 = 5oz Girls 14-18 = 6oz Boys 9-13 = 6oz Boys 14-18 = 8oz Females 19-30 = 6oz Females 31-50 = 6oz Females 50+ = 5oz Males 19-30 = 8oz Males 31-50 = 7oz Males 50+ = 6oz
Recommended intake of fats for varying demographics (gets less than 30min moderate physical activity) Children 2-3 Children 4-8 Girls 9-13 Girls 14-18 Boys 9-13 Boys 14-18 Females 19-30 Females 31-50 Females 50+ Males 19-30 Males 31-50 Males 50+
Children 2-3 = 3tsp Children 4-8 = 4tsp Girls 9-13 = 5tsp Girls 14-18 = 5tsp Boys 9-13 = 5tsp Boys 14-18 = 6tsp Females 19-30 = 6tsp Females 31-50 = 5tsp Females 50+ = 5tsp Males 19-30 = 7tsp Males 31-50 = 6tsp Males 50+ = 6tsp
Glycemic index
Ranks carbs according to how quickly they’re digested and absorbed, and there fore raise blood glucose levels, in the 2-hour time period after a meal, compared to the same amount (by weight in grams) of a reference food, typically white bread or glucose, which is given a GI of 100.
Low GI-foods are digested and absorbed slowly, resulting in smaller rise in blood glucose and subsequent insulin release.
Explain glycemic load and its potential relevance to athletic performance
a
Glycemic index equation
GI = [incremental area under the curve for the blood glucose response after consumption of a 25g or 50g carb portion of the test food / incremental area under the curve for the blood glucose response after consumption of the same portion (in grams) of a standard food] x 100
Explain the potential relevance of glycemic index/load to athletic performance
Some scientists think that consuming low-GI foods before exercise might spare carbs by minimizing insulin secretion and therefore improving performance (insufficient evidence)
Some studies show that consuming low-GI food as compared to a high-GI food before exercise improves exercise time to exhaustion.
Others find that consuming a preexercise low-GI food v. a high-GI food has no effect on running performance.
Therefore, athletes who use the GI to guide their food choices can try preexercise low- and high-GI foods in training while sticking w/ high-GI foods during exercise to provide immediate sources of energy (sugar) for activity and immediately after exercise to more rapidly replenish glycogen stores.
Glycemic Load
takes the amount of carbs, in grams, in a portion of food into account–a factor that also influences glycemic response. B/c GL takes portion size into account, it’s a more realistic gauge of glycemic response than the GI (based on a standard serving size).
Foods w/ higher GL are expected to lead to greater increases in blood sugar and subsequent insulin release.
Glycemic Load equation
GL = (GI of an individual food x grams of carbs per serving of food) / 100
