chapitre 1 Flashcards
nutrition =
ingestion + digestion + absorption + metabolism
name some macronutrient
carbs
fats
prot
water
name some micronutrient
vitamins
mineral & trace element
function of nutrient
- promotion of growth and development
- provision of energy
- regulation of metabolism
long-term sport nutrition goal
- adequate energy intake to meet the energy demand of training and performance
- adequate replenishment of muscle and liver glycogen with dietary carbs
- adequate protein intake
- adequate hydration
- adequate overall diet to maintain good health
- appropriante weight and body composition
short-term nutrition goal
- consumption of food and beverage to delay fatigue during training and competition
- minimization of dehydration and hypohydratation
- utilization of dietary strategies beneficial for performance
- intake of nutrients that support recovery
- appropriate timing of nutrients
what is progressivee overload:
gradual increase in weight with strength training
what is the difference between essential/indispensable and non-essential/dispensable
essential: can’t be synthesized in the body
non-essential: can be synthesized by the body
carateristic of essential nutrient
- for growth, health and survival
- in absence: deficiency disease and death
- critical level of intake
- substance is not synthesize in the body
what is DRI + role
dietary reference intake -> aimed at prevention of chronic disease
which reference value to use when assessing a diet for a group
EAR
which reference to use when assessing DRI for individual
RDA
when you want to decrease amount of certain nutrient what do you look for
free, low, reduced, light
when you want to increase the amount of certain nutrients what do you look for
source
high or good source
very high or excellent source
guideline for carbs
3-10 g/kg/d may be as high as 12, importance of timing
guideline for proteins
1.2-2.0 g/kg/d if energy intake is adequate
guideline for fats
20-35% of total calories, last macronutrient determined
what to take and when to take it prior to exercise
1-4h prior, high carb, moderate protein, low fat and fibre
how munch carbs to take for an event that last more than 60min and more than 2.5h
60 -> 30-60g
2.5h - 90g
Food and fluid intake after exercise
goal: replenish nutrient lost
CHO; 1.0-1.2 g/kg/d within 2h
fluid: 1.5 L/Kg body weight lost
protein: 15-25g
electrolyte if sweat a lot
what is an ergogenic aid
anything that enhance a person ability to perform work, improve athlete performance
what is a dietary supplement according to the DSHEA
A product, other than tobacco, intended to supplement the diet that
bears or contains 1 or more of the following dietary ingredients:
¡ A vitamin
¡ A mineral
¡ An herb or other botanical
¡ An amino acid
¡ A dietary substance for use by humans to supplement the diet by
increasing total dietary intake
¡ A concentrate, metabolite, constituent, extract, or combination of
any ingredient described above.
¡ Intended for ingestion
¡ Not conventional food
¡ Sole item of a meal or diet
¡ Note: supplements do not require approval by the FDA
what is FDA and control what
food and drug administration
- don’t control supplement
- jurisdiction over label
- sporadic & infrequent monitoring
what is doping
- enhancing performance using foreign substances or other artificial means.
- from the Dutch word “dop”
- Previously used for illegal drugging of racehorses
- the Code and the Prohibited List set by WADA
