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
