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CSCS > Chapters 9 and 10: Nutrition Factors in Health + Performance > Flashcards

Chapters 9 and 10: Nutrition Factors in Health + Performance Flashcards

1
Q

Which of the following are the most appropriate macronutrient recommendations for a wrestler in season?

A
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2
Q

a nutrient that is required in significant amounts in the diet

A

macronutrient

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3
Q

protein = __ kcal/g

A

4 kcal/g

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4
Q

how many essential amino acids?

A

9

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5
Q

amino acids that can be synthesized by the body and do not need to be consumed in the diet

A

nonessential amino acids

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6
Q

amino acids that cannot be synthesized by the body and must be obtained through the diet

A

essential amino acids

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7
Q

amino acids that are typically not essential but become essential during times of illness and stress

A

conditionally essential amino acids

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8
Q

protein dietary recommendations are determined by what 2 things?

A

amino acid content
protein digestibility

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9
Q

highly digestible proteins that contain all of the essential amino acids

A

higher quality proteins

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10
Q

examples of animal based proteins that contain all of the essential amino acids?

A

eggs, dairy foods, meat, fish, and poultry

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11
Q

only plant based protein that contains all essential amino acids

A

soy

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12
Q

it takes a calorie deficit of ______ to lose 1 pound

A

3,500

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13
Q

what are some important functions of proteins?

A

muscle growth
tissue repair
make enzymes/hormones
building blocks of tissues

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14
Q

what are some common sources of proteins?

A

meat
eggs
yogurt
milk
protein supplements

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15
Q

why are animal based proteins more easily digestible than plant based proteins?

A

higher amino acid ratio

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16
Q

what is the absolute minimum amount of protein needed to avoid a protein deficit recommended by the RDA for men and women 19+ years of age?

A

0.8g/kgbw/day

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17
Q

what is the protein ratio recommendation after aerobic exercises?

A

4:1 or 3:1 carb to protein ratio

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18
Q

protein recommendation for endurance athletes

A

book: 1.0-1.6g/kgbw/day
update: 1.4-1.8b/kgw/day

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19
Q

protein recommendation for strength training or anaerobic athletes

A

1.4-1.7g/kgbw/day

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20
Q

protein recommendation for combination athletes (anaerobic + aerobic)

A

1.4-1.7g/kgbw/day

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21
Q

protein recommendation when in a reduced calorie deficit/to maintain lean body mass

A

1.8-2.7g/kgbw/day

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22
Q

why is it important to keep protein intake high when in a reduced calorie diet?

A

to avoid sarcopenia

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23
Q

why are protein needs inversely proportional to calorie intake?

A

small amounts of protein can be metabolized as a source of energy when a person is in a state of negative calorie balance

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24
Q

when caloric intake goes down, protein requirement goes ___

A

up

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25
Q

protein needs go up as a percentage of total calorie intake by approximately __% for every 100 calorie decrease below 2,000 calories (AMDR)

A

1%

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26
Q

true or false: sports dietitians should first establish an athlete’s protein intake and then add carbohydrate and fats as determined by total calorie needs

A

true

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27
Q

protein has the greatest thermic effect of feeding. what does this mean?

A

more calories are burned during the digestion of protein as compared to carbohydrates or fats

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28
Q

muscle sensitivity to amino acids is enhanced for up to ____ hours after a bout of exercise

A

48 hours (24-48)

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29
Q

true or false: consuming protein sooner, rather than waiting, has a greater effect on acute muscle protein synthesis

A

true

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30
Q

what happens to excess proteins consumed in the diet?

A

broken down to nitrogen which is excreted as urea in urine + remaining ketoacids used for energy or converted to carbs or body fat

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31
Q

most easily utilized form of energy

A

carbohydrates/glycogen

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32
Q

carbohydrates = ___ kcal/g

A

4 kcal/g

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33
Q

single sugar molecules

A

monosaccharides

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34
Q

glucose, fructose, and galactose are examples of what group of carbohydrates?

A

monosaccharides

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35
Q

two simple sugar units joined together

A

disaccharide

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36
Q

sucrose, lactose, and maltose are examples of what group of carbohydrates?

A

disaccharides

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37
Q

most common disaccharide

A

sucrose

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38
Q

complex carbohydrates containing up to thousands of glucose units

A

polysaccharides

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39
Q

starch, fiber, and glycogen are examples of what group of carbohydrates?

A

polysaccharides

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40
Q

what are some important functions of fiber?

A

increase bulk and water content
delay gastric emptying
influence feelings of fullness
decrease transit time of feces

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41
Q

how much glycogen is stored in the body?

A

15g/kgbw

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42
Q

glycogen storage % in the muscles vs liver

A

75% skeletal muscle
25% liver

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43
Q

the remaining glycogen that is not stored in the skeletal muscle is stored where?

A

liver

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44
Q

system that ranks foods based on how easily carbohydrates are absorbed, resulting in an increase in blood glucose levels

A

glycemic index (GI)

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45
Q

reference food for glycemic index

A

glucose (GI = 100)

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46
Q

foods with quick carb absorption and beneficial for hours before/after exercise

A

high GI

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47
Q

foods with slow carb absorption and beneficial immediately after exercise

A

low GI

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48
Q

how does insulin help lower blood glucose levels?

A

facilitates glucose transport into cells

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49
Q

an estimate of how much of a food will increase blood glucose levels

A

glycemic load (GL)

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50
Q

why is glycemic load a more realistic gauge of glycemic response than the GI?

A

takes portion size into account

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51
Q

true or false: foods with a higher GL are expected to lead to greater increases in blood sugar and subsequent insulin release

A

true

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52
Q

complex carbohydrate that is unable to be fully digested

A

fiber

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53
Q

deficiencies in this carbohydrate have been associated with constipation, heart disease, colon cancer, and type II diabetes

A

fiber

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54
Q

fiber DRI recommendation for women

A

21 to 29g/day

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55
Q

fiber DRI recommendation for men

A

30 to 38g/day

56
Q

carbohydrate recommendation for aerobic endurance athletes

A

8 to 10g/kgbw

57
Q

carbohydrate recommendation for strength or sprint anaerobic athletes

A

5 to 6g/kgbw

58
Q

within 30 minutes after aerobic endurance training, approximately ___ g of higher glycemic carb per kgbw should be consumed to quickly stimulate glycogen resynthesis

A

1.5g

59
Q

consistent intake of a low carb diet leads to greater reliance on _____ as a source of fuel

A

fat

60
Q

fat = ___ kcal/g

A

9

61
Q

fatty acids containing no double bonds

A

saturated fats

62
Q

fatty acids containing one double bond

A

monounsaturated fats

63
Q

fatty acids containing two or more double bonds

A

polyunsaturated fats

64
Q

what type of fatty acids can the body make?

A

saturated fats

65
Q

what two types of polyunsaturated fats can the body NOT make but are necessary for healthy cell membranes, brain and nervous system function, and hormone production

A

omega-6 and omega-3 fatty acids

66
Q

what are the fat soluble vitamins?

A

vitamins A, D, E, and K

67
Q

energy is stored primarily as _____ in humans

A

fat

68
Q

it is recommended to limit saturated fats to less than ____% of total calories and replacing saturated fat with ________ fat

A

10%, unsaturated

69
Q

optimal HDL level

A

> 60 mg/DL

70
Q

optimal LDL level

A

< 100 mg/dL

71
Q

desirable level of total cholesterol

A

< 200 mg/dL

72
Q

at rest and during low intensity exercise, a high percentage of the energy produced comes from?

A

fatty acid oxidation

73
Q

as intensity of exercise increases, there is a gradual shift from ____ to ____ as the preferred source of fuel

A

fat to carbs

74
Q

aerobic training increases the muscle’s capacity to use what?

A

fatty acids

75
Q

the body adapts to using greater amounts of _____ for energy when a higher fat, lower carb diet is consumed over a period of time

A

fat

76
Q

alcohol recommendations for men and women per day?

A

up to 1 drink per day for women
up to 2 drinks per day for men

77
Q

________ should be avoided in the time period post exercise because it reduces muscle protein synthesis

A

alcohol

78
Q

organic substances needed in very small amounts that perform specific metabolic processes

A

vitamins

79
Q

vitamins that dissolve in water and are transported in the blood, excess amounts excreted in the urine

A

water soluble vitamins

80
Q

examples of water soluble vitamins

A

vitamin B and C

81
Q

vitamins that are carried by fat in the blood and stored in fat tissue in the body

A

fat soluble vitamins

82
Q

adequate _____ intake prevents the use of protein and muscle break down for energy

A

carb

83
Q

carbohydrate to protein ratio recommended after aerobic exercises

A

4:1 or 3:1 carb to protein ration

84
Q

why do athletes “hit a wall?”

A

ran out of stored glycogen + relying on protein and fats for fuel

85
Q

restoring depleted _______ is important for athletic performance

A

glycogen

86
Q

glycogen storage = ~_______ calories for the average person

A

1,500 calories

87
Q

restoring depleted ________ is important for athletic performance because it increases time to exhaustion, prevents the use of protein for energy, and decreases the potential for catabolic break down of tissue

A

glycogen

88
Q

it is recommended that aerobic endurance athletes should ingest how many grams of carbs each hour of activity

A

30 to 90g EACH HOUR

89
Q

the body can digest about ____g of carbohydrates per minute

A

1g/min so 60g/hour
(some say 28 to 144g/hour)

90
Q

optimizing glycogen storage pre competition by increasing carbohydrate intake several days prior to competition to improve endurance

A

carbohydrate loading

91
Q

carbohydrate loading is most important for which type of athlete?

A

endurance athletes (pulling from glycogen storage)

92
Q

nutrition recommendation for endurance athlete hours before competition?

A

high carb
low fat
low fiber
moderate protein

93
Q

fluid balance recommendation for athletes during training

A

4 to 8 oz per 15 minutes
(some say 6 to 8 oz)

94
Q

carbs and electrolytes from sports drinks may improve what two things for high intensity athletes?

A

performance and speed

95
Q

high intensity athletes need how many carbohydrates from sports drink per break in competition or training?

A

200 to 400mL per break

96
Q

what percentage range of carbohydrates maximizes digesting?

A

6 to 8%

97
Q

more than ____% of carbohydrate ingestion significantly decreases digestion

A

12%

98
Q

common sources of fiber

A

nuts
vegetables/fruit
chia seeds

99
Q

athletes who do not train every day can restore glycogen within _____ hours

A

24 hours

100
Q

type of fatty acid that is more difficult for the body to break down and use for energy due to no double bonds between the carbon molecules

A

saturated fatty acids

101
Q

types of fatty acid that is more efficient for the body to break down and use for energy

A

mono and poly unsaturated fats

102
Q

essential structural component of cell membranes but high levels can lead to cardiovascular disease

A

cholesterol

103
Q

total cholesterol =

A

LDL + HDL

104
Q

micronutrients essential for metabolic regulation and cellular processes

A

vitamins + minerals

105
Q

important for bone health, oxygen carrying capacity, and fluid electrolyte balance

A

minerals

106
Q

important minerals needed in the body?

A

calcium
phosphorus
magnesium
iron

107
Q

important electrolytes needed in the body?

A

sodium
potassium
chloride

108
Q

what two electrolytes are lost through sweat but replenished by sports drink?

A

sodium and potassium

109
Q

mineral important for oxygen transport throughout the body

A

iron

110
Q

iron deficiency common in female aerobic endurance athletes that impairs athletic performance due to decreased oxygen transport

A

anemia

111
Q

what are some possible symptoms of anemia?

A

muscle fatigue
dizziness
mood changes
deceased concentration
headache
hair loss
feeling cold

112
Q

mineral important for bone density and development + neuromuscular function

A

calcium

113
Q

largest component of the body that is essential for regulating body temperature, regulating blood pressure, and nutrient transport

A

water

114
Q

adequate daily fluid intake for water

A

3.7 L/day for men
2.7 L/day for women

115
Q

most prevalent nutrition deficiency in the world

A

iron deficiency

116
Q

water represents what percentage of a person’s body weight (range)

A

45 to 70%

117
Q

when sweat loss exceeds fluid intake

A

dehydration

118
Q

athletes are more prone to dehydration and heat stress at what point of the season?

A

beginning

119
Q

mild dehydration decreases performance, increases fatigue, and represents what % weight loss

A

2 to 3% weight loss

120
Q

help retain fluid, essential for muscle contractions and nerve transmission, and lost through sweat

A

electrolytes

121
Q

drinking JUST water to replenish lost fluids can cause what?

A

hyponatremia

122
Q

what is hyponatremia?

A

dangerously low levels of blood sodium
(<125 mmol/L)

123
Q

athletes should try to prevent water weight losses exceeding __% of body weight while also restoring _______ lost through sweat

A

2%, electrolytes

124
Q

quick and simple way to estimate hydration status

A

measuring changes in body weight before and after a workout

125
Q

1 pound lost = ___ oz of fluid

A

16

126
Q

true or false: ingestion of multiple types of carbohydrate vs a single carb will lead to greater gastric emptying, carb absorption, oxidation, and performance

A

true

127
Q

fear of weight gain
restricted food intake
repeated weighing

A

anorexia

128
Q

eating excessively then purging through vomiting, intense exercise, or laxatives
(likely to be normal weight)

A

bulimia nervosa

129
Q

eating excessively without purging, likely overweight and eat alone due to anxiety and not wanting others to know

A

binge eating

130
Q

calories burned per day doing nothing

A

basal metabolic rate (BMR)

131
Q

largest contribution to total energy expenditure (65 to 70% of calories)

A

BMR

132
Q

higher than BMR due to daily physical activity and thermic effect of food

A

resting metabolic rate (RMR)

133
Q

how many calories are burned per day from activity?

A

around 400 cal/day (25% on average)

134
Q

to stay hydrated post exercise, ____ L/kg of weight loss needs to be consumed

A

1.5 L

135
Q

post aerobic workout, high _____ ______ carbs needs to be consumed

A

glycemic index carbs

136
Q
A

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