Nutrition Strategies for Maximizing Performance Flashcards
What is the recommended carbohydrate loading regimen for an aerobic endurance athlete?
8-10 g carb per kg of bodyweight for 3 days prior to an event
Pre-competition food & fluid recommendations: 1 hr prior
0.5 g carb per kg bodyweight (1 small banana or 8 oz sports drink)
Pre-competition food & fluid recommendations: 2 hours prior
1 g carb per kg bodyweight and sip on some fluids if not properly hydrated already (2 mini bagels with jam or 2 cups of potatoes)
Pre-competition food & fluid recommendations: 4 hours or more prior
1-4 g carb per kg of bodyweight and 0.15 - 0.25 g protein per kg bodyweight; consume 5-7 mL of water or sports drink per kg bodyweight
Bowl of cereal with raisins and milk; egg sandwich on two pieces of white bread
During competition food & fluid recommendations
In hot environments, consume a sports drink with 20-30 mEQ of sodium, 2-5 mEQ of potassium, and carb concentration of 5-10%
Aerobic athletes should consume 28-144 g of carb/hr and should consume a variety of different carb types vs. a singular type of carb to help improve gastric emptying and carbohydrate absorption
Post-exercise carb & protein intake recommendations for endurance athletes
Protein: 0.25 - 0.5 g protein per kg of bodyweight
Carbs: 1.5 g carbs per kg bodyweight should be consumed within 30 mins of exercise completion
Post-exercise carb & protein intake recommendations for strength athletes
Protein: 20-25 g of high quality, high-leucine (2-3 g of leucine) protein
40 g of protein may be needed for older adults to maximally stimulate muscle synthesis
Carbs: 30-100g of higher glycemic carbs should be consumed after muscle-damaging exercise
How much of total energy expenditure is attributed to basal metabolic rate (or resting metabolic rate)?
65-70%
How much of TEE is attributed to physical activity?
20-30%
How much of TEE is attributed to the thermic effect of food?
10-15%
Which equation calculates calorie needs by taking into account lean body mass?
RMR = 500 + 22 (lean body mass in kg)
Cunningham Equation
What are the nutrition recommendations for safe weight gain (and to minimize large increases in fat mass)?
increase 500 calories per day; consume 1.5 - 2.0 g protein per kg body weight
What are the nutrition recommendations for safe weight loss?
maintain caloric deficit of 500 calories per day; consume 1.8 - 2.7 g protein per day to maintain LBM
Men with a waist circumference greater than ___ and women with a waist circumference greater than ___ have an increased risk for disease.
40 inches for men; 35 inches for women
BMI ranges for overweight and obesity
Overweight: 25.0 - 29.9
Obese: 30.0 +
