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Kin 428 > Energy, DRI’s And Dietary Assessment > Flashcards

Energy, DRI’s And Dietary Assessment Flashcards

(55 cards)

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1
Q

Sport nutrition goals are not

A

Static
They are periodized for peak performances and daily needs are always changing

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2
Q

Nutrition support must be

A

Periodized

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3
Q

What do nutrition plans need to be

A

Personalized (unique to event, performance goals, practical challenges, food preferences, etc)

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4
Q

What is the primary goal of training

A

To adapt the body to the physical and metabolic stresses of exercise

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5
Q

What does the nutrition plan need to support

A

The adaptations

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6
Q

What is critical to support the overall health and performance

A

Energy availability

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7
Q

Energy availability=

A

Energy intake - energy cost of exercise

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8
Q

When should body comp changes happen

A

Off season

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9
Q

Body composition planning should be

A

Periodized and care taken to support the health of athlete

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10
Q

How should nutrition guidelines (energy, protein, carb) be presented

A

Per kilogram, body weight per day
g/kg/d

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11
Q

What is also important in nutrition guidelines

A

Nutrient timing

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12
Q

What balance should nutrition strategies support

A

Intense training and staying healthy (injury and illness)

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13
Q

What should all athletes conduct a risk vs. Benefit analysis for

A

Sport supplementation

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14
Q

When should 3rd party testes supplements only be used

A

When optimal performance diet is already in place

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15
Q

Dietary reference intakes (DRI )

A

How we in North America set nutrition intake for certain gender, population,etc

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16
Q

What is estimated average requirement for

A

Population

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17
Q

What is the recommended dietary allowance (RDA) for

A

Individuals

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18
Q

What is the EAR

A

Median daily intake value that is estimated to meet the requirement of half the healthy individuals in a life-stage or gender
- at this level, the other half of individuals in the specific group would not have their needs met

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19
Q

What is the estimated average requirement (EAR) based on

A

Specific criterion of adequacy, derived from review of literature

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20
Q

What is used to calculate the RDA

A

EAR

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21
Q

What else is the EAR used to calculate for population

A

Adequacy of nutrient intakes and used to plan intake of groups

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22
Q

What is the recommended dietary allowance (RDA)

A

Average daily dietary intake level that is sufficient to meet the nutrient requirement of nearly all healthy individuals in a particular life stage or gender group

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23
Q

What is the goal for usual intake by an individual

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A

Recommended dietary allowance (RDA)

24
Q

When do we use adequate intake (AI)

Study These Flashcards
A

When not enough science to establish an EAR to set RDA

25
What is adequate intake (AI)
Recommended average daily nutrient intake level based on observed or experimentally determined estimates of nutrient intake by a group of apparently healthy people
26
What is AI expected to meet or exceed
Needs of most individuals in a specific life stage and gender group
27
What is the tolerable upper intake level (UL)
Highest average daily nutrient intake level likely to pose no risk of adverse health effects to almost all individuals in given life stage or gender group
28
What is the UL not
A recommended level of intake
29
What happens as intake increases above the UL
Potential risk of adverse effects increases
30
Total fibre
Sum of dietary fibre and functional fibre
31
Acceptable macronutrient distribution range (AMDR)
Range of intake for a particular energy source (protein, fat or carb), expressed as a percentage of total energy (kcal)
32
What is AMDR associated with
Reduced risk of chronic disease while providing adequate intakes of essential nutrients
33
Dietary fibre
Non-digestible carbs and lignin that are intrinsic and intact in plants
34
Functional fibre
Isolate non-digestible carbs that have been shown to have beneficial physiological effects in humans
35
How is energy balanced achieved
Energy intake (calories from food) must equal energy expenditure
36
What is a key priority for an athletic population
Meeting caloric needs on a daily basis and timing of energy intake
37
What is critical for health and performance
Optimal energy intake
38
When would we want a positive energy balance
- trying to increase body mass or lean body mass - growth and development - heavier training week and or leading into training camp or endurance aerobic event - new training program (more muscle damage) - if sick
39
When would we want a negative energy balance
- drop weight in the off season - changing weight classes in a weight class sport - when trying to drop body weight for a peak competition or time trial (worked into periodized nutritional plan)
40
Daily energy needs are based on (10)
Duration of exercise, intensity, type of training, gender, environmental factors, nutritional status prior to exercise, age, genetics, body size (weight), fat free mass
41
Factors that increase energy needs (8)
- exposure to cold or heat - fear -stress -high altitude exposure - physical injuries - increases in FFM - increased training demands - luteal phase (end of cycle, 14-28)
42
Factors that decrease energy needs (4)
- decreased training demands - aging -decreases in FFM Follicular phase (beginning, 0-14)
43
Basal metabolic rate (BMR)
Energy needed for cellular and tissue function/ lowest calculated energy needs
44
Resting metabolic rate (RMR)
Slightly higher than BMR, accounts for energy needs associated with eating and small amounts of physical movement (approx. 10% higher than BMR)
45
Resting energy expenditure (REE)
Energy needs for rested state- typically used to calculate daily energy needs
46
Thermic effect of food (TEF)
Energy costs of food absorption, digestion, transport Usually highest 1 hour post meal Represents 5-10% of daily energy needs
47
Estimated energy requirement (EER)
Calculated based on age, gender, height, weight, and level of PA
48
EER for fe males
354- (6.91 x age) + PA x {(9.37 x wt) + (726 x ht)}
49
EER for males
662 - (9.53 x age) + PA x {(15.91 x wt) + (539.6 x ht)}
50
Most popular methods to measure caloric intake
- 24 hour recall - 3 day food record (weighed or measured) - 7 day food record (weighed or measured) - food frequency questionnaire
51
2 types of methods to measure caloric intake
Prospective vs retrospective
52
Limitations of methods
- under reporting/over reporting - subject burden - recall memory - change of intake when recording
53
Instant energy (10-15 secs)
Stored ATP and creatine phosphate
54
Short term energy (15 sec to 2-3 mins)
Anaerobic metabolism and glucose
55
Long term energy (2-3 mins and beyond)
Aerobic metabolism uses glucose and fatty acids (some protein), with relative contribution depending on intensity (anaerobic continues to contribute at higher intensities)

Kin 428 (13 decks)

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