Pediatric sports and exercise medicine Flashcards
1
Q
what are the three macronutrients
A
CHO
Protein
Fat
2
Q
What are the recommended energy requirements kcal/day ** table age 4-6: 7-10: 11-14: 15-18:
A
What are the recommended energy requirements kcal/day age 4-6: 1800 7-10: 2000 11-14: 2500 15-18: 3000
3
Q
how much water should you drink prior to sport? during activity?
A
400-600mL of cold water
150-300 q15-20 min during activity
4
Q
what type of fluid should you drink for activities <1h, >1h
A
<1h water is sufficient
>1h 6g CHO and 20-30meq/L NaCl
5
Q
when should you eat a meal prior to sport? snack?
A
meal minimum 3h before
snack 1-2h before
6
Q
when should you have recovery food after sport activity
A
within 30 minutes and again in 1-2h
7
Q
what is the recommended minimal intake during and after exercise in mL/kg ** table
A
13mL/kg during
4mL/kg after
8
Q
An ideal diet comprises what percentage of
CHO
Protein
Fat
A
CHO: 45-65%
Fat: 25-30%
Protein: 10-30%
