Final - Athlete Nutrition Flashcards
(29 cards)
What is AMDR?
Acceptable Macronutrient Distribution Range: Range of intake expressed in%
What at the relative macronutrient intake ranges?
CHO: 45-65% - 1g = 4cal
PRO: 10-35% - 1g = 4 cal
FAT: 20-35% - 1g = 9 cal
What are the GI ranges?
Low: <55
Medium: 56-70
High: 70
Explain the Glycemic Index, and how does one determine GI Load?
GI indicates a specific food’s effect on blood glucose level compared to consuming pure glucose.
GI load = GI index x Grams of Food
What is postprandial blood glucose response?
Associated with overeating, when blood glucose spikes
What are the standard CHO guidelines?
6-10g/kg
heavy/extreme endurance: 7-10g/kg
Along with CHO intake what else should be monitored in tandem and why?
To go along with CHO you need Water, for ever gram of CHO, 2-3 g of water is required to ensure uptake
What produces better glycogen loading and what is easier on the body, classic or modern methods of CHO loading?
Classic provides better CHO loading but Modern is easier on the body.
When replenishing/loading CHO what stores get filled first, muscle or liver?
Muscle first then liver
What should be taken into consideration before CHO loading?
Are you in energy balance?
CHO guidelines 0-4 hours before comp
Goal: Replenish/maximize liver glycogen and increase glucose delivery to muscle
-1.0-1.2g/kg CHO
Low GI meal 3-4 Hours before
High GI snack within 30min
What is a concern for eating within 4 hours of comp?
Reactive Hypoglycemia - essentially a glucose crash
CHO guidelines during competition
-0.7g/kg/h - benefits high intensity, long duration and extends time to exhaustion
-Drinks: 6-8% CHO
-Low in fructose (but should contain some)
-NO MORE THAN 70g/Hr but comes down to the individual
GI: HI
What should one be concerned about with consuming CHO during comp
Body can only consume so much CHO before upsetting GI tract, adding fructose can help increase CHO uptake but still need to be cautious.
CHO guidelines for post exercise
Goal: Replenish muscle and liver glycogen by taking advantage of increased insulin sensitivity and glycogen sythn in the first 2 hours
-1.0-1.5g/kg CHO within 30 min and every 2 hours up to 6h (500g consumed)
GI: Moderate to Hi GI to increase uptake speed
What role does protein play
structural and regulatory function Fuel Source can convert to glucose replace damaged protein protein synthesis
Where do keytones come from?
Fat oxidation
What is nitrogen balance?
a means of measuring protein consumption of the body
- Want to strive for equal protein in and nitrogen out
- If intake is greater than output the body is in positive balance, this is normal during growth or protein synthesis
- If output is greater than input this means the body is in negative balance and more protein needs to be consumed in order to replace muscle proteins
What are the issues surrounding nitrogen balance methods
Can be hard to measure due to the fact that nitrogen is released in urine, feces, breath and sweat thus most of the time it is over estimated.
Why should athletes receive more protein?
This is controversial but the idea is that AA’s may be oxidized during exercise and increased protein synthesis is necessary to repair damage and training.
DRI of Protein?
General Pop: 0.8g or 10-35%
Endurance: 1.2-1.4g
Strength: 1.2-1.7g
What would help increase PRO uptake?
coingest protein along with CHO, this will increase PRO uptake due to insulin response
Indoor/Northern athletes should consume?
Vitamin D
What does Vitamin E do?
Reduce oxidative stress, inflammation and muscle soreness
