Chapter 9 Basic Nutritional Factors

Question 1

The 4 roles of a sports dietitian

Answer 1

1. Appropriate caloric level
2. Macro & micro nutrient recommendations
3. Adequate fluid and electrolytes
4. Supplements to correct deficiencies & meet training goals

Question 2

Nutritional abbreviations

DRI’s
RDA
AI
UL
EAR

Answer 2

DRI- dietary reference intake a complete set of nutrient intakes used to evaluate and plan diets

RDA- recommended dietary allowance
Average daily requirement to meet most people’s needs

UL- tolerable upper intake level -max average nutrient level that doesn’t cause adverse health effects

EAR- estimated average requirement
Sufficient level of nutrient intake

Question 3

The primary structural and functional component of all cells is

Answer 3

Protein

Question 4

Dietary proteins are used to:

Answer 4

Repair cells, serve as enzymes, transport carriers and hormones

Question 5

What are the 4 elements that make up protein?

Answer 5

Carbon, hydrogen, oxygen & nitrogen

Question 6

Proteins are also known as

Answer 6

Amino acids

Question 7

Total number of amino acids and breakdown (essential, non essential and conditionally)

Answer 7

9 essential
4 non essential
7 conditionally essential

Question 8

List the essential amino acids

And what food source provides all of them?

Answer 8

Histidine
Isoleucine
Leucine
Lysine
Methionine
Phenylalanine 
Threonine 
Tryptophan 
Valine 

Animal based proteins (dairy, eggs, meat, fish & poultry)

Question 9

What is the biggest supplier of amino acids during cell breakdown and regeneration

Answer 9

The body’s free amino acid pool.

Dietary proteins replenish this pool

Question 10

RDA for adults:

Children, teens, pregnant women have _______ needs

Answer 10

.8g/kg of body weight

Higher needs

Question 11

When in a caloric deficit protein needs

Answer 11

Increases by 1% for every 100 calories below 2000. Due to the usage as a fuel source

Question 12

AMDR for varying ages
1-3 years
4-18 years
18+

Meeting the AMDR leads to what benefit

Answer 12

1-3: 5-20% of caloric intake
4-18: 10-30%
18+ 10-35%

Reduction in risk for chronic disease

Question 13

What role does protein play in bone development

Answer 13

Contributes to 50% of bone volume & 33% of bone mass due to the influence of IGF-I (insulin)

Question 14

Protein’s role in weight management

Answer 14

Increases satiety & has the highest digestive caloric expenditure

Question 15

Athlete protein requirement
Endurance
Strength
Hybrid or anaerobic

Answer 15

Endurance 1-1.6g
Strength 1.4-1.7
Hybrid 1.4-1.7

Question 16

Protein timing

Answer 16

Up to 48 hours post exercise. The sooner the better

Muscle tissue is more receptive to amino acids. Synthesis and breakdown are increased.

4:1 or 3:1 carbs to protein best

Post strength training 20-48g is best (leucine content is most important)

Question 17

Carbohydrates are composed of what elements

Answer 17

Carbon, hydrogen, oxygen

Question 18

Carbohydrates are classified as

Answer 18

Saccharides (sugars)

Mono, di & poly

Question 19

Monosaccharides listed

Answer 19

Glucose, fructose, galactose

Fructose: fruit & honey (sweeter than glucose)

Question 20

Disaccharides listed

Answer 20

Sucrose, lactose, maltose

Lactose (galactose, glucose)
Sucrose (glucose fructose)
Maltose (glucose glucose)

Question 21

Polysaccharides are

Answer 21

More complex. (Starch, fiber & glycogen)

-Starch is the stored form of glucose in plants
(Grains, legumes, veggies)
-Fiber part of cell walls and is partially resistant to digestion
(Cellulose, beta-glucans, pectins)

-Glycogen stored form of glucose in animals
75% stored in skele. muscle 25% in liver

Question 22

Process of converting glucose to glycogen

Answer 22

Glycogenesis

Question 23

Glycemic index & ranking

Answer 23

Ranking of carbs and how quickly they are digested

Low GI digest slowly
High GI digest quickly

Low GI may decrease risk for obesity and other diseases

High GI can be used pre exercise

Question 24

Fiber DRI

Answer 24

21-29g/day for women
30-38g/day for men

Sources: fruits, veggies, nuts, seeds, legumes, whole grain products

Question 25

Carbohydrate requirements for athletes

Answer 25

Carbs can increase time to exhaustion & spare the use of protein as fuel Aerobic athletes 90+ per day should consume 8-10g per day Athletes doing strength, speed or skill work 5-6g per day

Question 26

Carb consumption post exercise

Answer 26

1.5G of high glycemic carbs should be consumed within 30 minutes of exercise to stimulate glycogen resynthesis Or They can consume high carb meals or snacks periodically, every 2 hours *if athletes are not training daily they can consume over the next 24 hours

Question 27

Fats are known as

Answer 27

Lipids 2 categories Triglycerides- the majority of fats from food and in the body are these. Sterols and phospholipids- functional component of cells and are used in production of bile and hormones (sex and cortisol)

Question 28

Saturated vs unsaturated fats

Answer 28

Saturated fats do not have a double bond & carbon molecules are saturated with hydrogen. Body can make these. Unsaturated fats: have a double bond making them more chemically reactive. Essentials (omega 3 & 6)

Question 29

Food sources for omega 6 & 3

Answer 29

Soybean, corn, and safflower oil (6) (3) fish especially fatty fish (salmon, herring, halibut

Question 30

Omega 3 consumption & effect

Answer 30

Omega 3’s are best consumed through fish rather than nuts and oils b/c they the fish contain EPA & DHA rather than ALA which converts to EPA & DHA

Question 31

Function of stored fat

Answer 31

Insulation, protects organs, hormone regulations, carried and stored fat soluble vitamins

Question 32

Cholesterol levels

Answer 32

``` LDL Optimal <100 Borderline high 130-159 High 160-189 Very high >190 ``` HDL Low <40 High >60 Total Desirable <200 Borderline high 200-239 High >240

Question 33

Fat soluble vitamins & function

Answer 33

A- vision, skin, teeth, body tissues (animal food & milk products) D- calcium absorb, building bone mass (fish, fortified milk, cereals, egg yolk) E- antioxidant immune function & metabolism (oils, cesareans, nuts and seeds) K- blood clotting (dark leafy greens, broccoli, asparagus)

Question 34

Electrolytes listed

Answer 34

Sodium, potassium, chloride Help with water rentention

Question 35

Iron and calcium roll for athletes

Answer 35

Iron deficiency can impair performance. Can lead to weakness, fatigue, decrease exercise capacity, hair loss, and dry mouth Women at higher risks Calcium- low intake can cause calcium leeching from bones making them brittle and more likely to break