Nutrition Strategies for Maximizing Performance Flashcards
precompetition meal
helps provide fluid to maintain adequate hydration and carbohydrate to maximize blood glucose and stored glycogen level, while also keeping hunger pangs at bay
how much glycogen is stored in the body
15g/kg of bodyweight
how many grams of carbs and protein should an aerobic athlete have 4 hours before the event
4g of carbs per kg of bodyweight, and 0.15-0.25g of protein per kg of bodyweight
how many grams of carbs if its 2 hours before competition?
1g of carbs per kg of bodyweight
what is the primary purpose of the precompetition meal?
to provide sufficient fluid to maintain hydration and carbohydrate to maximize blood glucose and stored glycogen while also satisfying hunger
how many carbs should a marathoner take in 36-48 hours before a marathon?
8-10g/kg of bodyweight for endurance athletes. This should increase muscle glycogen stores by %20-40
How many grams of carbs should endurance athletes consume for the loading phase and for how long?
8-10g/kg of bodyweight for up to 4 days before the event
What happens when a sports drink is more than %8 carbs
It takes longer to digest, so it may not be the best for During-Event Nutrition
How much fluid should children be drinking
40k (88lbs) should drink 5 ounces of cold water or flavored salted beverage every 20 minutes during practice. 60kg (132lbs) should drink 9oz every 20 minutes, even if they don’t feel thirsty
isocaloric
when and athlete only takes in one type of sugar. Studies have shown that taking in multiple types of carbohydrate during exercise was found to improve cycling time-trial performance after 120 minutes of cycling
does protein impact aerobic events?
Only time-to-exhaustion studies showed that the addition of protein made a significant difference
What is the recommended daily amount of carbs and protein required for endurance performance?
carbs: 8-10g/kg of bodyweight
protein: 1.0-1.6g/kg of bodyweight (especially if training 90 minutes or more)
How much protein and carbs should be consumed 4 hours before a training event for an endurance athlete? 2 hours before a training event?
carbs: 1-4g/kg of bodyweight
protein: 0.15-0.25
2 hours before = 1g/kg of bodyweight
What are the measurements of a sports drink that an athlete should drink during prolonged activity in hot weather?
20-30mEq/L of sodium
2-5mEq/L of potassium
and carbohydrate concentration of %5-10
How many grams of carbs should be consumed post aerobic endurance performance?
1.5g/kg of bodyweight should be consumed w/in 30 minutes
How many grams of carbs should a strength athlete consume per day? how many post exercise?
5-6g/kg of bodyweight-
as little as 30g and up to 100g of carbs may reduce muscle breakdown
How many grams of protein should strength/speed athletes consume per day? how much should be consumed post workout?
- 1.4-1.7g/kg of bodyweight
- younger individuals should consume 20-25g and older adults should consume 40g
How much water weight loss is of concern?
> or= to %2
How many calories burned in a day are contributed to BMR?
%65-70
How many calories burned in a day are contributed to exercise?
%20-30 although this may vary greatly depending on the type of exercise and other factors such as sex, age, weight, nutrition, etc…
What are the estimated calorie needs of an athlete for light, moderate, or heavy activity level for a man/woman?
Male: light=17cal/lb, moderate=19cal/lb, heavy=23cal/lb
Female: light=16cal/lb, moderate=17cal/lb, heavy=20cal/lb
How much protein should be consumed if the goal is to increase lean body mass?
1.5-2g/kg of bodyweight
What are the two most important factors that predict successful weight loss?
Total calorie intake and dietary adherence
How much protein should an athlete consume if they want to lose fat but keep the muscle?
1.8-2.7g/kg of bodyweight
According to BMI what is overweight, and what is obese?
overweight- 25-29.9; obese- >=30
What is the waist circumference of a man/ woman that shows they may have an increased risk for disease?
men=40in; women= 35in
anorexia nervosa
characterized by a distorted body image and an intense fear of gaining weight or becoming fat, leading those with this disease to excessive calorie restriction and severe weight loss
binge eating
characterized by repeated episodes, occurring at least once a week for a period of three weeks, of uncontrolled binge eating
bulimia nervosa
characterized by recurrent consumption of food in amounts significantly greater than would customarily be consumed in a discrete period of time
symptoms of bulimia nervosa
chronically inflamed and sore throat
swollen salivary glands in the neck and jaw area
worn tooth enamel, increasingly sensitive and decaying teeth as a result of exposure to stomach acid
acid reflux disorder and other GI problems
intestinal distress and irritation from laxative abuse
severe dehydration from purging of fluids
electrolyte imbalance which can lead to heart attack
