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ESS1606 Nutrition and metabolism > Nutrition over the lifespan > Flashcards

Nutrition over the lifespan Flashcards

1
Q

peak height velocity

A

f = 13

m = 14

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2
Q

peak weight velocity

A

f = 12

m = 14

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3
Q

nutritional strategies in youth: LTND - eat to develop

A

important all macro and micronutrient requirements are met

m = 6-9

f = 6-8

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4
Q

nutritional strategies in youth: LTND - learn to eat

A

Nutritional education - make correct
decisions in future

M: 9-12

F: 8-11

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5
Q

nutritional strategies in youth: LTND - eat to grow

A

Coincides with accelerated growth in height and weight and cog and emotional development

Meet or exceed energy requirements

Make sure getting enough calcium and iron

M: 12-16

F: 11-15

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6
Q

nutritional strategies in youth: LTND - eat to train

A

energy balance

M: 16-23

F: 15-21

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7
Q

nutritional strategies in youth: LTND - eat to win

A

energy input = output - no change in weight

M: 19+

F: 18+

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8
Q

relative energy needs

A

require vitamin D the most

Supplement vitamin D in northern hemisphere

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9
Q

energy for newborns

A

2-4x higher intake than adult

large body SA

metabolic rate high

needs regular feeds

50 calories per pound per day

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10
Q

protein

A

Slightly elevated? - due to growth

  • Hormones
  • Enzymes
  • Nutrient transfer
  • Repair
  • Up to 1.7g / kgBM /d
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11
Q

carbs

A

Young children -predominantly use fat as fuel
- Utilisation is lower - Glycolytic enzymes lower - diff diminish as get older - esp. in boys

Prolonged exercise

  • Improve performance
  • Intake dependant on duration
  • Reduced need

55-60% normal diet

Lactose is what most infants have - milk

Children may have more simple carbs than they need

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12
Q

fat

A

Utilise more compared to adults

Not be consumed prior to exercise

25-30%
- SF 10%

Restriction impairs growth and development - Poor absorption fat soluble vitamins

Need to get as many calories as can in small amounts

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13
Q

micronutrients

A

Calcium

Iron

Fluoride

Zinc

Iron and calcium often deficient in children

Folate

Vitamin D

Vitamin K

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14
Q

hydration

A

Similar to adults

Higher ratio of body surface area to body weight - Age 8 - 50% higher ratio compared to adult - children get rid of heat quicker than adults

Less developed sweat glands - Difficult to get rid of heat through sweating

Gains and losses of weight should be avoided

Lose heat through evaporation of sweat through skin

Similar core temps when exercising at high temps with children and adults

Avoid dehydration - lose 2%+ body weight

However much lost should be replaced with 150x lost - not everything you drink is absorbed

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15
Q

supplements

A

Common

Not recommended
- Vitamin D only one recommended

Better to understand eating

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16
Q

children: lower reliance on anaerobic systems

A

Lactate in boys doesn’t go as high as it does in men

2 x 60s HIIT - red

4 x 60 - blue

Lactate not as pronounced - lower reliance on anaerobic systems

17
Q

force recovery better in boys

A

Boys better at getting force back to normal throughout sets

18
Q

HR recovery better in boys than teens/men

A

HR recovery better in boys than others

Boys have lower half time for recovery

19
Q

boys better at utilising given exogenous CHO

A

More fat total A compared to C - more in boys than men

20
Q

CHO exogenous oxidation higher in younger children

A

Depends on stage of puberty

21
Q

CHO pre and during exercise ergogenic

A

Longer time to exhaustion with carb

22
Q

CHO during and pre not ergogenic for sprints

A

Don’t see difference between carb and placebo

23
Q

energy for 2-3 months - 3 years

A

40 calories per pound per day

24
Q

energy for 5 years

A

32 calories per pound per day

25
Q

energy for 15 years

A

16 calories per pound per day

Need for extra energy decreases as we get older

Peak energy intake = 15-16f, 18m

26
Q

calcium

A

Milk and vitamin D - Helps with absorption of calcium

By 18 have 19% peak bone mass - deficient of calcium = lower peak bone mass - risk of osteoporosis, fractures

27
Q

iron

A

Peak requirements

Blood volume and muscle mass - increase in adolescence - risk of deficiencies

Females at risk of reduced - menstruation - pressure on body for iron

Impairs physical performance

Low iron stores hinder metabolism

28
Q

flouride

A

Depends on water

29
Q

zinc

A

Low saturated fat and cholesterol

30
Q

folate

A

Low vegetables

31
Q

vitamin D

A

Bone development

Low if not enough sun

32
Q

vitamin K

A

sterile intestines when born

ESS1606 Nutrition and metabolism (19 decks)

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