Performance Nutrition Flashcards
What four things will a Sports Dietician include in a plan?
- Appropriate calorie intake levels
- The recommended amounts of macronutrients and micronutrients
- Adequate amounts of fluids and electrolytes.
- Any supplement intakes that are needed for the correction of nutrient deficiencies, potential nutrient shortfalls, or training goals.
What is MyPlate?
My plate, which is found at www.choosemyplate.govm is a food guidance system that was created by the US department of agriculture.
The system is based on the 2010 dietary guidelines for Americans and it is used to help consumers make better choices in their food. Caloric guidelines and portions for fruits, grains, and protein based upon age and sex for people with less than 30 minutes of moderate activity on most days.
If someone is more physically active, then they need to adjust the guidelines appropriately to meet their needs.
This system is used as a starting point for athletes to evaluate their diets. When evaluating diets, it is important to know that if there are a variety of foods from each of the five groups in MyPlate, then typically you are getting adequate intake amounts of vitamins and minerals.
Define the four Dietary reference intakes.
- RDA, or recommended dietary allowance, is the daily average nutrient requirements that most people need to be healthy within each stage of life and sex.
- Adequate intake, or AI, is the daily average nutrient level that is recommended to uptake when RDA can’t be established.
- The tolerable upper intake, or UL, level is the max daily average of nutrients that you can intake without getting any adverse effects.
- The EAR, or estimated average requirement, is the daily average intake level of nutrients that is sufficient enough to meet half the healthy population’s needs within each life stage and sex.
List the nutrients that many people in the population are not consuming.
- 7 of them
- Varying in gender and age
- Males and females of all levels have a lot of inadequacies of Vitamin
»> Oils, seeds, and nuts are the best for this. - Males and females in all groups have inadequacies of magnesium.
»> Nuts and seeds are best for this. - Most people over 2 years old have low intakes of fiber and potassium.
- Calcium levels are a concern for a lot of people.
»> Dairy foods and fortified beverages are best for this. - Vitamin D is a concern.
»> Fatty fish and fortified beverages are best for this. - Iron and Folate are a concern for a lot of women and adolescent females.
»> Red meat and iron fortified cereals are best for iron.
»> Beans, peas, peanuts, and sunflower seeds are best for Folate. - Vitamin B12 absorption is affected badly by low levels of hydrochloric acid in the stomach. This happens in older adults.
»> B12 is found in animal foods and fortified cereals and yeast.
Give me some details about protein
Proteins are made up of carbon, hydrogen, oxygen, and nitrogen. They provide about 4 kcals/gram. Proteins are made up of amino acids. Amino means containing nitrogen.
When amino acids are joined in groups of dozens to as many as hundreds. When they join into these groups, they form the thousands of proteins that we find within nature.
Protein Quality is determined by the amino acid content and the digestibility of the protein. The higher quality proteins are highly digestible and have all of the essential amino acids we require, which consist of 9 types.
The dietary recommendations for protein for women and men over 19 that are sedentary and healthy is 0.8 – 1.0 grams per kilogram of body weight. For women, children, and pregnant women, it is important to take in more protein because of the added need for it.
Aerobic endurance athletes need 1.0 – 1.6 grams per kilo.
Strength athletes require 1.4 – 1.7 grams per kilo.
Explain me some carbs
> Composed of…?
> 3 groups
> Recommendations
Carbohydrates are the primary source of energy for us. They are composed of carbon, hydrogen, and oxygen.
Like protein, these macronutrients supply 4 kcals per gram.
They can be split into three groups of carbs. Monosaccharides are single sugar molecules like glucose, fructose, and galactose.
Disaccharides are two simple sugar units put together like sucrose, lactose, and maltose.
Polysaccharides are complex carbs containing thousands of glucose units. These include starch, fiber, and glycogen.
For aerobic endurance athletes that train over 90 minutes a day at 70 -80% VO2 should aim for intaking 8 – 10 grams of cabs per kilogram of body weight.
Strength athletes need 5 – 6 grams per kilogram.
Whats Fat got to do with it, got to do with it
> Types and description
> Functions
> Recommendations
Fats consist of triglycerides, fatty acids, phospholipids, and cholesterol. Fats give 9 kcals per gram of energy.
Saturated fats do not contain double bonds. Fats with one double bond are mono-unsaturated. Fats with two or more double bonds are polyunsaturated.
Fat serves a lot of functions in the body. It is stored as adipose tissue in humans, but there are small amounts also found in skeletal muscles. Body fat protects organs, regulates hormones, and caries and stores some vitamins.
Fats should make up the remaining calories left once you calculate protein and carbs.
Whats GI?
The Glycemic Index (GI) is a ranking of carbs based on how fast they are digested and absorbed, therefore how they raise blood glucose levels.
This is calculated as the time it takes following a 2 hour time period after meals.
White bread is the reference food representing a GI of 100. Foods that take longer to digest have a lower GI. Foods that digest quick have a high GI.
Whats GL?
The Glycemic Load, or GL, takes the amount of carbs in a part of food into account when ranking.
Since portion size is included, this shows a more realistic gauge for the glycemic response of a food.
Describe fats relationship with performance: 3 points
- When resting or exercising at low intensities, most of the energy produced is from fatty acid oxidation.
- There is a shift from fats to carbs when the intensity of exercise increases.
- Training aerobically increases the capacity to use fatty acids.
What be da Vitamins? Which of dem leik da wuter n da fat?
Vitamins are organic substances, meaning carbon containing, that are needed in very small levels and are essential for certain metabolic functions.
We have water soluble vitamins like B vitamins and Vitamin C. We also have fat soluble vitamins like
Vitamins A, D, E, and K.
Minerals?
Minerals are needed for many metabolic functions. Minerals are very important for bone health, the capacity for carrying oxygen, and the balance
of fluid and electrolytes.
Some of the most important minerals are Iron and calcium.
Iron plays a role in the transport of oxygen and the use of energy.
Calcium is important for bone mass and bone mineral density.
How do we prevent dehydration?
To prevent dehydration, athletes need to prevent water weight loss of more than 2 percent of body weight.
It is also important to restore the electrolytes we lose through sweat. For accurate amounts of intake, you should measure your rate of sweat loss by measuring weight before and after competition.
Every pound is 16 ounces of fluid lost.
Hydration: Before an activity
Hydrate prior to exercising. This is usually hours before
starting exercise. This gives us adequate time for the absorption of fluids and output of urine.
Hydration: During an activity
Children that weigh 88 pounds need to take in 5 ounces of cold water for every 20 minutes of training.
Children weighing 132 pounds should take in 9 ounces of cold water every 20 minutes.
Adults should follow hydration plans and when exercising in hot weather, they need to take in sports drinks with 20 – 30 mEq of sodium per liter, 2 – 5
mEq of potassium per liter, and consist of 5 – 10 percent carbs.
