Performance Nutrition Flashcards

1
Q

What four things will a Sports Dietician include in a plan?

A
  1. Appropriate calorie intake levels
  2. The recommended amounts of macronutrients and micronutrients
  3. Adequate amounts of fluids and electrolytes.
  4. Any supplement intakes that are needed for the correction of nutrient deficiencies, potential nutrient shortfalls, or training goals.
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2
Q

What is MyPlate?

A

My plate, which is found at www.choosemyplate.govm is a food guidance system that was created by the US department of agriculture.

The system is based on the 2010 dietary guidelines for Americans and it is used to help consumers make better choices in their food. Caloric guidelines and portions for fruits, grains, and protein based upon age and sex for people with less than 30 minutes of moderate activity on most days.

If someone is more physically active, then they need to adjust the guidelines appropriately to meet their needs.

This system is used as a starting point for athletes to evaluate their diets. When evaluating diets, it is important to know that if there are a variety of foods from each of the five groups in MyPlate, then typically you are getting adequate intake amounts of vitamins and minerals.

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3
Q

Define the four Dietary reference intakes.

A
  1. RDA, or recommended dietary allowance, is the daily average nutrient requirements that most people need to be healthy within each stage of life and sex.
  2. Adequate intake, or AI, is the daily average nutrient level that is recommended to uptake when RDA can’t be established.
  3. The tolerable upper intake, or UL, level is the max daily average of nutrients that you can intake without getting any adverse effects.
  4. The EAR, or estimated average requirement, is the daily average intake level of nutrients that is sufficient enough to meet half the healthy population’s needs within each life stage and sex.
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4
Q

List the nutrients that many people in the population are not consuming.

  • 7 of them
  • Varying in gender and age
A
  1. Males and females of all levels have a lot of inadequacies of Vitamin
    »> Oils, seeds, and nuts are the best for this.
  2. Males and females in all groups have inadequacies of magnesium.
    »> Nuts and seeds are best for this.
  3. Most people over 2 years old have low intakes of fiber and potassium.
  4. Calcium levels are a concern for a lot of people.
    »> Dairy foods and fortified beverages are best for this.
  5. Vitamin D is a concern.
    »> Fatty fish and fortified beverages are best for this.
  6. Iron and Folate are a concern for a lot of women and adolescent females.
    »> Red meat and iron fortified cereals are best for iron.
    »> Beans, peas, peanuts, and sunflower seeds are best for Folate.
  7. Vitamin B12 absorption is affected badly by low levels of hydrochloric acid in the stomach. This happens in older adults.
    »> B12 is found in animal foods and fortified cereals and yeast.
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5
Q

Give me some details about protein

A

Proteins are made up of carbon, hydrogen, oxygen, and nitrogen. They provide about 4 kcals/gram. Proteins are made up of amino acids. Amino means containing nitrogen.

When amino acids are joined in groups of dozens to as many as hundreds. When they join into these groups, they form the thousands of proteins that we find within nature.

Protein Quality is determined by the amino acid content and the digestibility of the protein. The higher quality proteins are highly digestible and have all of the essential amino acids we require, which consist of 9 types.

The dietary recommendations for protein for women and men over 19 that are sedentary and healthy is 0.8 – 1.0 grams per kilogram of body weight. For women, children, and pregnant women, it is important to take in more protein because of the added need for it.

Aerobic endurance athletes need 1.0 – 1.6 grams per kilo.

Strength athletes require 1.4 – 1.7 grams per kilo.

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6
Q

Explain me some carbs
> Composed of…?
> 3 groups
> Recommendations

A

Carbohydrates are the primary source of energy for us. They are composed of carbon, hydrogen, and oxygen.

Like protein, these macronutrients supply 4 kcals per gram.

They can be split into three groups of carbs. Monosaccharides are single sugar molecules like glucose, fructose, and galactose.

Disaccharides are two simple sugar units put together like sucrose, lactose, and maltose.

Polysaccharides are complex carbs containing thousands of glucose units. These include starch, fiber, and glycogen.

For aerobic endurance athletes that train over 90 minutes a day at 70 -80% VO2 should aim for intaking 8 – 10 grams of cabs per kilogram of body weight.

Strength athletes need 5 – 6 grams per kilogram.

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7
Q

Whats Fat got to do with it, got to do with it
> Types and description
> Functions
> Recommendations

A

Fats consist of triglycerides, fatty acids, phospholipids, and cholesterol. Fats give 9 kcals per gram of energy.

Saturated fats do not contain double bonds. Fats with one double bond are mono-unsaturated. Fats with two or more double bonds are polyunsaturated.

Fat serves a lot of functions in the body. It is stored as adipose tissue in humans, but there are small amounts also found in skeletal muscles. Body fat protects organs, regulates hormones, and caries and stores some vitamins.

Fats should make up the remaining calories left once you calculate protein and carbs.

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8
Q

Whats GI?

A

The Glycemic Index (GI) is a ranking of carbs based on how fast they are digested and absorbed, therefore how they raise blood glucose levels.

This is calculated as the time it takes following a 2 hour time period after meals.

White bread is the reference food representing a GI of 100. Foods that take longer to digest have a lower GI. Foods that digest quick have a high GI.

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9
Q

Whats GL?

A

The Glycemic Load, or GL, takes the amount of carbs in a part of food into account when ranking.

Since portion size is included, this shows a more realistic gauge for the glycemic response of a food.

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10
Q

Describe fats relationship with performance: 3 points

A
  1. When resting or exercising at low intensities, most of the energy produced is from fatty acid oxidation.
  2. There is a shift from fats to carbs when the intensity of exercise increases.
  3. Training aerobically increases the capacity to use fatty acids.
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11
Q

What be da Vitamins? Which of dem leik da wuter n da fat?

A

Vitamins are organic substances, meaning carbon containing, that are needed in very small levels and are essential for certain metabolic functions.

We have water soluble vitamins like B vitamins and Vitamin C. We also have fat soluble vitamins like

Vitamins A, D, E, and K.

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12
Q

Minerals?

A

Minerals are needed for many metabolic functions. Minerals are very important for bone health, the capacity for carrying oxygen, and the balance
of fluid and electrolytes.

Some of the most important minerals are Iron and calcium.

Iron plays a role in the transport of oxygen and the use of energy.

Calcium is important for bone mass and bone mineral density.

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13
Q

How do we prevent dehydration?

A

To prevent dehydration, athletes need to prevent water weight loss of more than 2 percent of body weight.

It is also important to restore the electrolytes we lose through sweat. For accurate amounts of intake, you should measure your rate of sweat loss by measuring weight before and after competition.

Every pound is 16 ounces of fluid lost.

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14
Q

Hydration: Before an activity

A

Hydrate prior to exercising. This is usually hours before

starting exercise. This gives us adequate time for the absorption of fluids and output of urine.

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15
Q

Hydration: During an activity

A

Children that weigh 88 pounds need to take in 5 ounces of cold water for every 20 minutes of training.

Children weighing 132 pounds should take in 9 ounces of cold water every 20 minutes.

Adults should follow hydration plans and when exercising in hot weather, they need to take in sports drinks with 20 – 30 mEq of sodium per liter, 2 – 5
mEq of potassium per liter, and consist of 5 – 10 percent carbs.

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16
Q

Hydration: After an activity

A

Athletes need to restore hydration levels prior to exercising by taking in food and fluids. More aggressive hydration should occur of athletes have less than 12 hours before exercise.

17
Q

Describe pre-competition nutrition

A

For pre-competition nutrition we need to take into account the

1) composition of meals
2) the event or sport
3) and the athletes preferences.

For the minimization of upsetting the stomach, small amounts of food and fluid should be taken in when the competition is close.

Foods need to be familiar to the athlete’s diet and consist of low amounts of fat and fiber so they can empty quickly from the stomach. There should be an average amount of protein.

Sugar alcohols should be avoided. Neither low or high glycemic index carbs are preferred.

18
Q

What is carb loading?

A

Carbohydrate Loading is very beneficial for long distance runners, cyclists, and cross country skiers.

Sports like these risk depleting glycogen stores of the body, and carb loading is a technique to increase those stores.

Typically, this starts 3 days prior to competition with high carb days and tapering off the workouts. 8 – 10 grams of carbs per kilo of body weight has been shown to increase glycogen stores by 20 – 40%.

As much as 10 – 12 grams per kilo of body weight is recommended for marathon runners 36 to 48 hours prior to the marathon.

19
Q

What does nutrition look like during the event?

A

During events that are 45 minutes or more, or when an athlete has multiple events in a day, it is important to take in food during the competition.

Athletes need to take in enough fluid during exercise to prevent water weight loss over 2 percent of body weight. Sports drinks are highly recommended for this.

Big meals are of course avoided due to stomach upset
potential. Most nutrition will come through fluid intake.

We use the recommendations from the previous chapter for fluid intake.

During Activity:
> Children that weigh 88 pounds need to take in 5 ounces of cold water for every 20 minutes of training.

> Children weighing 132 pounds should take in 9 ounces of cold water every 20 minutes.

> Adults should follow hydration plans and when exercising in hot weather, they need to take in sports drinks with 20-30 mEq of sodium per liter, 2 – 5
mEq of potassium per liter, and consist of 5 – 10 percent carbs.

20
Q

What does nutrition look like after aerobic endurance sports?

A

A lot of muscle damage occurs n events like a marathon. This leads to delayed resynthesis of glycogen even when taking in high carb diets.

Research shows that it isn’t as important as most think for recovery. It is ok to wait as much as 2 hours after a major event. Protein is vital for recovery as the breakdown of muscle is high in these events.

21
Q

What does nutrition look like after high intensity intermittent sports?

A

Performance and time to fatigue can be prolonged by eating food to replace muscle glycogen. Protein taken in
post exercise will decrease muscle damage.

22
Q

What does nutrition look like after strength and power sports?

A

Restoring glycogen before the next event or session is important. Higher glycemic carbs are recommended as soon as possible after exercise. Carbs don’t affect synthesis of proteins, but they do stop the breakdown.

23
Q

What does nutrition look like after concurrent training?

A

Muscle breakdown can be suppressed by consuming

some carbs after events.

24
Q

How does weight gain work?

A

It is important to know that dramatic increases in consistent caloric intake will lead to the addition of more fat.

It is recommended that we intake 500 more calories than normal in order to safely gain weight.

Ways we can do this are by eating larger portions, increasing frequencies of meals, and choosing calorie dense foods.

1.5 – 2.0 grams per kilogram of protein is recommended for maximum lean mass gains.

25
Q

How does weight loss work?

A

Consuming fewer calories than what is needed for maintaining weight will achieve weight loss.

The most important factors are the ability to stick with a diet, and the adherence to total calorie intake.

1.8 – 2.7 grams of protein per kilogram body weight is recommended for athletes who want to maintain muscle mass

26
Q

What are the BMI classifications?

A

The classifications are:

a. Underweight is < 18.5
b. Normal is 18.5 – 24.9
c. Overweight is 25.0 – 29.9
d. Obesity 1 is 30.0 – 34.9
e. Obesity 2 is 35.0 – 39.9
f. Extreme Obesity is >40

27
Q

What is BMI?

How do we calculate it?

A

BMI stands for Body mass index. It is a measure of body fat calculated from height and weight. BMI is a measurement used for assessing the risk for diseases.

BMI is reliable for the general population, but for a lot of athletes or people who are more muscular, the results are skewed and may show them as unhealthy.

To calculate BMI, you take your weight in kilograms and divide it by the height in meters squared.

28
Q

What is anorexia nervosa?

A

Anorexia Nervosa is an eating disorder that is characterized by a distorted body image and intense fears of weight gain.

This can lead individuals to excessively restrict calories and lose a lot of weight. Some people regularly binge or purge, and some don’t.

29
Q

Explain what a binge eating disorder is:

A

Binge Eating Disorder ischaracterized by repeated episodes of uncontrolled binge eating.

Binge eating is defined as eating significantly more food at one time than most would. Binge eating is not followed by purging.

30
Q

What is bulimia nervosa?

A

Bulimia Nervosa is seen as recurrent consumption of food in amounts higher than customary. Purging follows these episodes of eating

31
Q

What is avoidant or restrictive food intake disorder?

A

Avoidant or Restrictive Food Intake Disorder is a feeding disturbance that has a lack of interest in food or eating. The avoidance of food is based on sensory information regarding the food.

32
Q

What is pica?

A

Pica is when people eat nonnutritive substances for at least one month at a time. Things like clay or chalk may be consumed.

33
Q

What is rumination disorder?

A

Rumination Disorder is when someone chews, re-swallows, or spits regurgitated food.