Chapter 7: Application Of Nutrition Flashcards
(44 cards)
Dietary guidelines: main components of a healthy diet:6
Veggies from 5 different groups Fruit Whole grains Fat free or low fat dairy Foods rich in protein Limited saturated and trans fats And added sugars
Dietary guidelines:
Saturated and trans fats % of calories
Added sugars % of calories
Sodium mg
Less than 10 % of calories
Less than 10% of calories
Less than2300 mg per day
Adequate intake in 50% of an age and gender specific group
EAR estimated average intake
Maximal level of intake that is unlikely to pose adverse health effects in age and gender specific group
UL tolerable upper intake level
Recommended nutrient intake level sufficient for good health
AI adequate intake
most important fact on nutrition label for weight control
calories
percent daily value:
low
high
5%
20%
most common food allergens: 8
fish shellfish peanuts tree nuts eggs milk wheat soybean
moderately acrive people should consume btwn _ and _ times the calculated RMR
1.5 - 1.7
DRI:
Carbs %
Protein %
Fat%
carbs 45 to 65 %
protein 10 to 35 %
fat 20 to 35%
carb recommendation
g/lb
g/kg
3-5 g/lb
6-10g/kg
GI ranks carbs based on
their blood glucose response
GI x grams of carbs/100 =
glycemic load
_ GI foods eaten before exercise may contribute to increased performance by increasing availability of non-essential fatty acids during exercise
low GI foods
average person protein intake
athlete protein intake
.8 - 1.0 gram/kg body weight
1.2 - 1.7 gram/kg body weight
protein timing:
whey
casein
whey during and after exercise
casein protein prior to exercise
athletes should eat _ to _ hours prior to workout
4 -6 hours
pre-workout snack should include:
_ carbs
_protein
50 g carbs
5-10g protein
athletes should consume _ carbohydrates per hour of training
after 2 hours, consume in _ intervals
30 to 60 grams
15 to 20 minute intervals
carbohydrate intake of _ /kg of body weight is recommended in the first 30 minutes after exercise
1.5 g/kg
state of normal body water content
euhydration
Recommended sports drink to contain _ of sodium to stimulate thirst and replace sweat loss
Potassium
50 mg per 8 oz
80-200 mg/L
Aim for a _ fluid replacement to fluid loss ratio
1:1
Quick hydration… _ liters of fluid for each pound
.75
