Chap 10 (diet planning)

Question 1

energy need of athlete

Answer 1

30 to 60 kcal/kg/d

Question 2

choose _ food

Answer 2

nutrient dense

Question 3

what is considered discretionary calories

Answer 3

alcohol and food with a low nutrient density

Question 4

Nutrient dense refers to a food that is

Answer 4

rich in nutrients compared to its caloric content

Question 5

A rule-of-thumb
recommendation is that athletes consume no less than

Answer 5

30 kcal/kg daily,

Question 6

which macronutrient are considered first in dietary prescriptions

Answer 6

carbs and protein

Question 7

Because fat intake can be too low, a reason-
able guideline for fat intake for athletes is

Answer 7

~1.0 g/kg of
body weight

Question 8

what is discretionary calorie

Answer 8

indicate the amount of
kilocalories needed to maintain energy balance after
carbohydrate, protein, and fat recommendations have been met.

Question 10

A combination of _ is often the best approach for sustained weight (fat) loss,

Answer 10

food restriction and increased
activity

Question 11

Strategies to increase energy expenditure include

Answer 11

increasing the frequency, intensity, and/or
duration of exercise or including other activities into
the daily lifestyle

Question 12

The advantages
of a slow weight loss include

Answer 12

less severe restriction of
food intake, consumption of sufficient carbohydrates
to support physical activity, and a sufficient protein in-
take to protect against the loss of muscle mass.

Question 13

For those who are not struggling with disordered
eating, the general recommendation is to increase caloric intake by approximately

Answer 13

500 kcal

Question 14

is it a good idea to consume calorie-dense food to increase caloric intake if you want to gain weight

Answer 14

his strategy may be
counterproductive because appetite can be reduced
for many hours afterward and total caloric intake for
the day may not exceed baseline.

Question 15

do vitamin and mineral have caloric value

Answer 15

no -> contain no energy

Question 16

The key to eating nutritiously without consuming excess kilocalories is to choose foods that have a high

Answer 16

nutrient density.

Question 17

why is there still a little amount of fat in skim milk

Answer 17

so that the fatsoluble vitamins A and D can be added to the milk.

Question 18

why is skim milk is a nutrient-dense food compare to whole milk

Answer 18

it is rich in nutrients relative to its caloric content
. It is more nutrient dense than whole milk because whole milk contains about the same amount of nutrients as skim milk but substantially
more kilocalories.

Question 19

exemple of nutrient dense food

Answer 19

Fresh fruits and vegetables, Whole grains, beans and legumes,
low-fat meat and poultry, fish, and nonfat or low-fat
dairy products

Question 20

strategy to weight gain

Answer 20

¡ Increasing portion sizes
¡ Eating often
¡ Reducing fluids that have no energy
¡ Increasing foods high in healthy fats

Question 21

does a food need to be low in Kcal to be nutrient-dense food

Answer 21

no

Question 22

Does empty calories means lack of Kcal

Answer 22

no it means lack of nutrient

Question 23

The 2015–2020 Dietary Guidelines recommend that less than _% of daily calories come from added sugars and less than _% of daily calories from added saturated fat

Answer 23

10,10

Question 24

For a more nutritious intake at fast-food restaurants,
choose:

Answer 24

¡ Smallest size adult meal or children’s meal
¡ Grilled food instead of fried (for example, grilled chicken)
¡ Extra lettuce and tomato substituted for mayonnaise or cheese on burgers or sandwiches

Question 25

GOALS FOR FOOD AND FLUID INTAKE PRIOR TO EXERCISE

Answer 25

Provide energy for exercise, particularly CHO ¡ Delay fatigue during prolonged exercise ¡ Prevent hypohydration and excessive dehydration ¡ Minimize gastrointestinal distress ¡ Satisfy hunger

Question 26

CONSIDERATIONS FOR PRE-COMPETITION MEAL

Answer 26

¡ timing prior to exercise ¡ macronutrient content ¡ consistency of the meal (solid, semisolid or liquid) ¡ volume consumed ¡ familiarity of food ¡ preferences.

Question 27

carbs intake prior to exercise

Answer 27

1 g/kg per hour

Question 28

fluid intake for an athlete euhydrated and hypo hydrated

Answer 28

- 5-10 ml/kg in the 2-4 hours prior - add 3-5 ml/kg 2h prior

Question 29

PRACTICAL PRE-COMPETITION MEAL TIPS

Answer 29

Adjust volume of food and fluid according to tolerance and trial and error during training. ¡ No new foods! ¡ Eat helps to replenish reduced muscle and liver glycogen stores ¡ Not eating → low blood sugar → hunger → difficulty concentrating, and poor endurance. ¡ High intensity, short duration – try small CHO meal

Question 30

Endurance Exercise without CHO intake…

Answer 30

Limited glycogen stores → body tries to (unsuccessfully) compensate ¡ ↑ %E from blood glucose ¡ Liver turns glycogen to glucose BUT gluconeogenesis is limited → Fatigue

Question 31

CHO intake during exercise is beneficial for which type of athlete

Answer 31

endurance, ultra endurance, stop and go athlete

Question 32

carbs guideline intake during exercise

Answer 32

- for sustain high-intensity (45-60min) -> 0- 30 g/h ( include mouth rinsing) - endurance and intermittent, high intensity-> 30-60g/h - ultra endurance : < 90g/h

Question 33

sodium intake during exercise

Answer 33

1 g/hr if a “salty sweater” (that is, a high sweat rate and high loss of sodium in sweat while exercising).

Question 34

what can vegan athlete add to their diet to have adequate energy intake

Answer 34

fat and oil

Question 35

vegan diet is not recommended in which stage of life

Answer 35

infancy, childhood, < 30 yo (peak bone density), pregnancy breastfeeding

Question 36

what is a paleo diet

Answer 36

- Only foods from paleolithic era ¡ Meat, fish, shellfish, eggs, tree nuts, fruits, vegetables, mushrooms, water ¡ ↓ weight short term, improve blood lipids and glucose ¡ Low long term adherence ¡ Ca intake ~ 50% recommended

Question 37

does a gluten free diet have effect on performance

Answer 37

no

Question 38

what is a low carb diet (value)

Answer 38

3 g/kg/d

Question 39

amount recommended of caffein

Answer 39

¡ 5-6 mg/kg, newer studies suggest ≤3mg/kg or ~200mg ¡ >6-9 mg/kg may cause adverse effects

Question 40

caffein use classification

Answer 40

¡ Low <200 mg/d ¡ Moderate 200-400 mg/d ¡ High: >400 mg/d

Question 41

one alcohol drink is defined as

Answer 41

¡ ½ oz (14 ml) ethanol ¡ 5 oz (150 ml) wine ¡ 12 oz (360 ml) beer ¡ 8-9 oz (250 ml) malt liquor ¡ ½ oz (14 ml) hard liquor (e.g., a “shot”)

Question 42

moderate alcohol consumption is defined as

Answer 42

W: 1 drink/d M: 2 drink /d

Question 43

impact of alcohol on perfomance

Answer 43

low to moderate intake reduced endurance

Question 44

perfomance supplement that has strong evidence of safety and effectiveness

Answer 44

¡ B-alanine ¡ Beetroot juice ¡ Bicarbonate ¡ Caffeine ¡ Creatine

Question 45

medical supplement that has strong evidence of safety and effectiveness

Answer 45

¡ Calcium ¡ Iron ¡ Multivitamin/mineral supplement ¡ Probiotics ¡ Vitamin D

Question 46

sport food that has strong evidence of safety and effectiveness

Answer 46

¡ Electrolyte replacement ¡ Liquid meal ¡ Sports bar ¡ Sports confectionery ¡ Sports drink ¡ Sports gel ¡ Whey protein

Question 47

function of bacteria in the colon

Answer 47

digest carbs, prot, lipid that escape digestion and absorption. ¡ Ferment cellulose. ¡ Produce vitamin K, B12, thiamin, riboflavin

Question 48

what is prebiotic

Answer 48

carbohydrates not digested by the body that feed bacteria

Question 49

effect of probiotic on athlete

Answer 49

¡ May help decrease GI permeability with positive effects on overall health ¡ May improve exercise-induced stress-related symptoms (e.g. fatigue, depression)

Question 50

direct assessment method of nutrient status

Answer 50

biopsy, blood test

Question 51

indirect assessment of nutrient statut assessment

Answer 51

dietary

Question 52

Data from assessment should be used to establish goals based on:

Answer 52

Performance ¡ Weight and body composition ¡ Health

Question 53

According to the textbook, the word diet should be defined as: a. restriction of food and beverages in an effort to lose weight. b. increase or decrease in caloric intake to gain or lose weight. c. a pattern of eating. d. nutrition periodization.

Answer 53

c

Question 54

Nutrient density is based on the relationship between: a. protein and vitamins/minerals. b. essential and nonessential nutrients. c. energy and nutrients. d. fat and sugar.

Answer 54

c

Question 55

Why does too large of a volume of food prior to exercise result in gastrointestinal distress? a. Hormones related to nausea and vomiting are released. b. The autonomic nervous system is negatively affected. c. Heart rate is reduced when the stomach is full. d. Blood flow to the GI tract is ­ decreased with the onset of exercise.

Answer 55

d

Question 56

Why is it important to consume high to moderate glycemic-index carbohydrates immedi- ately after exercise? a. Provides more carbohydrate per gram than low glycemic index carbohydrate b. Stimulates a more rapid insulin response c. Prevents the athlete from going to sleep imme- diately after exercise d. a and b e. a, b, and c

Answer 56

b

Question 57

Which of the following food groups is in- cluded in the Paleolithic Diet? a. dairy b. grains c. meat d. beans and legumes e. processed foods

Answer 57

c

Question 58

By what mechanism does caffeine most likely enhance endurance performance? a. Enhances mobilization and oxidation of free fatty acids b. Uses fatty acids and thus spares muscle glycogen c. Decreases the perception of fatigue d. a and b e. all of the above

Answer 58

c

Question 59

What is the relationship between alcohol and depression? a. Alcohol causes depression. b. Alcohol reduces depression. c. No relationship exists between alcohol and depression.

Answer 59

a

Question 60

Other than training, which of the following is likely to have the greatest impact on im- proved endurance performance? a. anabolic steroid use b. carbohydrate loading c. caffeine use d. blood doping

Answer 60

b

Question 61

Considering the body of scientific literature to date, what effect do dietary supplements have on performance? a. None have been shown to improve performance. b. Only a few have been shown to improve performance. c. The majority have been shown to improve performance. d. Nearly all have been shown to have a small performance effect.

Answer 61

b

Question 62

A comprehensive nutrition periodization plan begins with: a. wishful thinking. b. evaluation and reassessment. c. goal-setting. d. assessment.

Answer 62

d