Sports nutrition Flashcards
1
Q
what are the protein requirements for athletes?
A
1.2-1.7g per kg
2
Q
what are the high quality proteins? why?
A
- animal derived (milk, egg, meat, fish)
2. all essential AAs
3
Q
total fat intake should be in what range?
A
20-35% of total energy intake
4
Q
what are the ADA recommendations for performance hydration?
A
24 oz for every pound of body weight lost after exercise
5
Q
thirst can indicate what % loss of BW due to dehydration?
A
1%
6
Q
how much calcium is required for males age 9-18? over 19?
A
- 1300 mg (4 servings)
2. 1000 mg
7
Q
what are the iron intake recommendations for men and women?
A
men - 8 mg/day
women - 18 mg/day
8
Q
female athlete triad
A
- disordered eating
- amenorrhea
- osteoporosis
9
Q
what are the 3 categories of amenorrhea?
A
- no period by age 16
- no period in 2-3 span (or longer)
- irregular periods varying from 35-90 days
