Sports nutrition Flashcards
Higher intensity exercise burns what?
Carbs
What is the recommendation for protein intake in an athelete?
1.2-1.7 g/kg
What is the issue with plant derived protein?
Usually lacks one or more essential amino acids
What percent of your daily calorie intake should be fat?
20-35%
How much water should you drink two hours before exercising?
16 oz
How often should you drink water while exercising? How much?
6-12 oz every 15 minutes
How many ounces of water should you drink per pound of body weight lost during exercise?
24 oz
True or false: thirst is not a reliable indicator of hydration status
True
Thirst may indicate a loss of what percent of body weight due to dehydration?
1%
You should aim to lose less than what percent of body water weight during exercise?
2%
How many grams of creatine increase athletic performance?
20 grams
What is the recommendation for Ca intake for female atheletes between 9-18 yo?
1300mg/day
What is the recommendation for Ca intake for female atheletes older than 19?
1000mg/day
Vitamin D levels are determined by measuring levels of what?
25-hydroxycholecalciferol
What vitamin has been shown to reduce exercise related inflammation?
VIt D
What is the recommended daily intake of Fe for women? men?
Women= 18 mg/day
Men = 8 mg/day
What is serum ferritin?
Fe transport
What are the two sources of Fe?
Heme and non-heme Fe
Which vitamin has been shown to increase the absorption of Fe?
Vitamin C
What are the components of the female athlete triad?
Disordered eating
Amenorrhea
Osteoporosis
If a woman has not had a period by what age, is she considered to have amenorrhea?
16
Women who have not had a period in how many months are considered to have amenorrhea?
2-3 months
True or false: oral contraceptives have been shown to reduce the risk of osteoporosis
False
Why is fiber bad before meals?
Absorbs water through the gut
What is the most important energy source post workout?
Carbs (3:1 ratio of carbs:protein)
What food group increases as you train harder? Which decreases?
Grains increase
Fruits/veggies decrease
What mineral inhibits the absorption of Fe?
Ca
