Chapter 1.1 Flashcards
What are some long-term goals/effects for a proper sports nutrition plan?
Adequate energy intake
Adequate muscle/liver glycogen replenishment
Adequate protein intake
Adequate hydration
Adequate overall diet for good health
Appropriate weight and body composition
What are some short-term goals/effects for a proper sports nutrition plan?
Consuming food and beverages to delay fatigue during training and competition
Minimize dehydration/hypohydration
Appropriately timed and balanced meals for pre-competition
What is progressive overload?
Progressively increasing the stimulus/stress on the body in order to create adaptation over time
What is individuality?
Individuals may adapt and respond differently to the same stimuli
What is specificity?
The type of physiological responses and eventual adaptations will be specific to the type of stimulus and stress imposed on the body
What are a:
Macrocycle?
Mesocycle?
Microcycle?
Macro: Overall time period - starts with beginning of training period and goes up to competition and beyond
Meso: Parts of the macrocycle that have been subdivided into having a specific training purpose. Can be varying lengths based on the athlete’s goals but typically last for weeks or months
Micro: Repeated time intervals that are usually a week in length, and adjust training intensity, type, and other variables
How often can/should nutrition be adjusted for an athlete?
Nutrition should be adjusted per microcycle alongside the changes to training demands
How has the focus of nutrition research changed over time?
Early research was focused around preventing/fixing deficiencies. Once this was well understood, research focus changed to helping prevent and treat chronic disease.
What are the 4 reference values that make up the DRI?
RDA (Recommended Dietary Allowance)
AI (Adequate Intake)
EAR (Estimated Average Requirement)
UL (Tolerable Upper Intake Level)
How does vitamin intake change based on exercise level?
In general, a diet that meets all standard vitamin requirements will also fulfill the vitamin needs of athletes, as they are not really used up in chemical reactions in the body - however in some extreme cases additional supplementation may be required
What is the Swiss Food Pyramid for Athletes and who is it designed for?
The food pyramid is for athletes 20-35 years old between 50-85 kg who train 5-28 hours a week. It translates calculations in g/kg of body weight into the amount of foods and kinds of foods that will meet those same requirements. It translates how much extra energy intake is required based on the time spent exercising as well.
What are recommended daily intakes for CHO, PRO and FAT?
CHO: 3-10 g/kg BW
PRO: 1.2-2.0 g/kg BW
FAT: Remainder of intake - 20-35% of total calories
Def: Dietary Supplement
“A vitamin, mineral, her, botanical, amino acid, metabolite, constituent, extract, or a combination of any of these ingredients”
What is a botanical?
A compound that has been extracted from food and then concentrated into liquid or solid supplements.
How much of the population uses dietary supplements?
Over 1/2 of the US population uses some form of dietary supplement - and for elite athletes, this number jumps to 80%.
What are some reasons an athlete may begin taking dietary supplements?
Poor diet, physical demands of training/competition, that teammates/competitors are taking them, recommendation of a physician, coach, trainer, or friend.
Case study vs epidemiological study vs experimental study?
Case study - study an individual in a specific scenario
Epidemiological - Looking at trends over an entire population; not doing any testing but just collecting and analyzing data
Experimental - actually performing experiments and collecting data from those experiments
What are the 4 levels of grading for scientific evidence?
Grade I - Good
Grade II - Fair
Grade III - Limited
Grade IV - Expert Opinion Only
Is sports nutrition considered a new or old area of study?
It is a relatively young area of research; abundant high quality research is lacking in many areas
