Prentice Ch. 5 - Nutrition and Supplements Flashcards
Nutrition
“the science of the substances in food that are essential to life”
the three major functions of nutrients
- growth
- repair
- maintenance
“of all tissues”
the 6 classes of nutrients
- carbohydrates
- proteins
- fats
- vitamins
- minerals
- water
Macronutrients
carbs
proteins
fats
micronutrients
water
minerals
vitamins
essential nutrient
has to be supplied by diet, body can’t make it
Dietary recommendations for macronutrients
- carbohydrate = 55% - 60%
- fat = 25% - 30%
- protein = 15% - 20%
Sugars (carbohydrates)
- classified as simple sugars or complex (starch and most forms of fiber)
monosaccharides
- single sugars
- found in most fruits, syrups, and honey
- glucose (blood sugar)
disaccharides
- combination of two monosaccharides
- lactose (milk sugar)
- sucrose (table sugar)
total caloric intake of sugar should be
15%
Starches
- complex carbohydrates
- chains of glucose units that get broken down for energy
- rice, potatoes, and breads
Fiber
- forms the structural parts of plans and is not digested by humans
- passes through the intestinal tract and adds bulk
soluble fiber
- gums
- pectins
- oatmeal
- legumes
- some fruits
cellulose
- insoluble
- whole-grain breads and bran cereals
recommended amount of fiber in the diet is…
25 grams per day
Fats
represents approx. 40 to 50 percent of the total caloric intake
- intake SHOULD be limited to less than 30% of total calories per day
amino acids
- basic units that make up proteins
- most of them can be produced as needed in the body
proteins in diet
- a diet that contains large amounts of protein will not support growth, , repair, and maintenance of tissues if the essential amino acids are not available in the proper proportions
- athletes consume more than twice the amount of recommended protein
Fat-soluble vitamins
- A, D, E, & K
- found in fatty portions of food and oils
water- soluble vitamins
- vitamin C (ascorbic acid)
- B complex vitamins (thiamin, riboflavin, niacin, B6, folate, B12, biotin, and pantothenic acid
what regulates the metabolism of carbs, proteins and fats to obtain energy?
thiamin riboflavin niacin biotin pantothenic acid
Antioxidants
- may prevent premature aging, certain cancers, heart disease, and other health problems
- vitamins C, E and beta-carotene
Minerals
- more than 20 mineral elements have a role in body functions and most be supplied in the diet
Magnesium
needed in energy supplying reactions
sodium and potassium
are important for the transmission of nerve impulses
Water
accounts for 60% of the body weight
- should be drinking a minimum of 2.5 L/day
Electrolyte requirement
- sodium
- chloride
- potassium
- magnesium
- calcium
- they maintain the balance of water inside and outside the cells
EARs
- estimated average requirements
- average daily nutrient intake levels estimated to meet the requirements of half the healthy individuals in a particular age group
AI
- adequate intake
- recommended average daily intake level based on experimentally developed estimates of nutrient intake that are used when the RDA cannot be determined
AI for calcium
- for young adults is 1000 mg
Lactase deficiency
- difficulty digesting dairy products
Iron supplements
- iron is needed to properly form hemoglobin
anemia
lack of iron
- o2 carrying capacity ability of the RBC is reduced so muscles cannot obtain enough o2 to generate energy
Two types of creatine
free creatine
phosphocreatine
Phosphocreatine
- stored in skeletal muscle and is sued during anaerobic activity to produce ATP with the assistance of the enzyme creatine kinase
- oral supplements may enhance muscular performance during high-intensity resistance training
- **its banned in 2000 by the NCAA
Are Herbal supplements regulated
No
Is Caffeine a drug?
according to the Olympic officials
- if present in drug test must be under levels of five or six cups of coffee
Lactovegetarians
individuals who consume milk products along wit plant foods
- look for low iron and zinc levels
ovolactovegetarians
people who consume dairy products and eggs in their diet along with plant foods
- can be hard to obtain enough iron
semivegetarians
people who consume animal products by exclude red meats
- usually adequate
Pre-event nutrition
- should be ingested in the days prior to event
- maximize carbohydrate stored in the muscles as well as blood glucose
- suggestion is that the athlete consumes carbohydrates 3 to 4 hours before practice or competition
Glycemic index
indicates how much different types carbohydrate effect blood glucose levels
- consuming foods that have a low to medium GI prior to an event is recommend because they produce only small fluctuations in blood glucose and insulin levels
Recommendations for restoring muscle glycogen after exercise
- consuming carbohydrates t restore supplies of muscle glycogen as soon as possible after the work out to maximize recovery between sessions (less than 8 hrs post exercise)
- 0.45 to 0.55 grams of carbs per pound of body weight for each of the first 4 hours after exercise or until they eat their next large meal
- pasta, potatoes, oatmeal, sports drinks
Low-carbohydrate diets
- carbohydrate restriction also increases the levels of glucagon, which is a hormone that causes body fat to be burned and aids in removing cholesterol deposits in the arteries
Glycogen supercompensation
- by reducing training for at least 48 hours before the competition, the athlete can eliminate any metabolic waste products that may hinder performance
high- carbohydrate diet
- restores glycogen levels in muscle and the liver
- this is called glycogen supercompensation
Body Composition
- both fat and non fat components of the body
- college age female has between 20 and 25% body fat
- males have 12-15%
- should not go under 3% for men and 12% for women
Obesity
excessive amount of body fat
- overweight is ok as long as person is not overfat
- females shouldn’t be over 30%
- males shouldn’t be over 20%
Bioelectrical Impedance
this method predicts the percent of body fat by measuring bioelectrical impedance. it measures the level of hydration. if the body is dehydrated the measurement will tend to overestimate percent body fat relative to measurements taken when there is normal hydration
Positive caloric balance
weight gain
negative caloric balance
weight loss
Minimum caloric intake
should not go below 1000 to 1200 calories for females
and 1200 to 1400 for men
weight loss
- most efficient method of decreasing the percentage of body weight that is fat is though some combination of diet and exercise
- goal should be to lose 1.5-2 lbs per week
- weight loss of 4-5 lbs a week could mean dehydration
weight gain
the recommended rate of weight gain is approximately 1 to 2 week
Bulimia Nervosa
- typically gorges herself with thousands of calories after a period of starvation and the purges herself though induced vomiting and further fasting or though the use of laxative or diuretics
- white middle class female, perfectionistic, obedient, over complaint, highly motivated, successful academically, well like by her peers and a good athletic
- purge eating can cause stomach rupture, disruption of the heart rhythm and liver damages
Anorexia Nervosa
- extremely thin, sees self as fat
- usually dies from this
- hyperactive, engaging in excessive amounts of exercise, highly secretive
- early intervention
Anorexia Athletica
- exhibit a variety of signs including disturbance of body image, a weight loss greater then 5% of body weight, GI complaints, menstrual dysfunction, primary amenorrhea
Female Athlete Triad Syndrome
- potentially fatal
- eating disorder (bulimia, anorexia)
- amenorrhea
- osteoporosis (bone that is lost may not be regained)
