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Flashcards in Diet Planning Deck (11):
1

What is the first goal when establishing a daily dietary intake?

How many calories we burn: exercising, rmr, 10% thermic effect

2

Daily intake no less than

30 kcals/kg

3

Estimating daily energy needs

30,31 sedintary
41, 51+ triathlete
38,40, 45 regularly

4

Food and fluid intake prior to exercise

1 g/kg body weight 1 hour prior
2 g 2 hours prior carbs

5-7 ml/kg 4 hours prior if hydrated, 3-5 2 hours prior if hypo hydrated sodium beneficial

5

Carb intake during exercise

30-60 g/hr can delay fatigue

6

Fuel during marathon

Muscle glycogen
Blood glucose
Plasma FFA
MUSCLE TRIGLYCERIDES

7

During exercise CHO

4-8%

8

Carbs after exercise

Medium to high glycemic index .75-1.5 g/kg each hour over the next 3 hours

9

Fluid intake after exercise

1.5 l fluid per kg of body weight

10

One drink is defined as

.5 oz ethanol
3-4 oz wine
10oz wine cooler
12oz beer
1 1/2 oz hard liquor

11

What is diet?

Diet is a pattern of eating used to describe restricted intake of certain foods