General Nutritional Recommendations

Question 1

Daily total caloric goals for athletes

Answer 1

-appropriate energy is cornerstone of athletes diet
-depends on: training or competition cycle, varies daily weekly yearly and by volume and intensity

Question 2

Energy Balance

Answer 2

Total energy Intake (EI) equals Total Energy Expenditure (TEE)
-TEE consists of BMR, thermic effect of food, and thermic effect of activity
-most athletes use the 2.25 activity factor

Question 3

RMR (resting metabolic rate)

Answer 3

-Sedentary= 60-80 of TEE is RMR
-Athletes= 38-47 of TEE may be RMR, TEA may be as high as 50%

Question 4

Energy Availability

Answer 4

-Equates energy intake with requirements for optimal health and function rather than
energy balance
- Dietary intake minus exercise energy expenditure, normalized to Fat Free Mass
-EA >45 is optimal
Low EA <30 impairs body functions
-EA=(EI-EEE)/FFM

Question 5

Low EA

Answer 5

-associated with comprimsed athletic performance and health
-interventions to increase EA can reverse some body functions

Question 6

Daily protein Recommendations

Answer 6

Adults-0.8
Strength- 1.6-1.7
Endurance- up to 2.1
-found that total protein intake is similar amongst endurance and resistance athletes

Question 7

Endurance vs resistance

Answer 7

eat more protein from bread and cereals
-plant-based

get more from dairy, meat and eggs

current recomendation: 0.24-0.31

Question 8

Older adults

Answer 8

-exhibit dampened protein synthesis
-require 100%> volumne to achieve the same protein synthesis as young adults

Question 9

Protein Criteria

Answer 9

-complete
-rapidly digested
-leucine rich

-whey>soy, milk>soy

Question 10

Carbs

Answer 10

-primary energy
-stored as glycogen
-made of starch
-once glycogen stores are low, athlete will hit a wall
-muscle contraction fueled by CHO at all intensities

Question 11

CHO and endurance

Answer 11

-During exercise longer than 2 hrs:
-carbs will prevent hypoglycemia, carb oxidation, delay the onset of fatigue, reduce ratings of perceived exertion

Question 12

CHO and Team Sport performance

Answer 12

-Impact of CHO is harder to quantify bc hard to measure for team
-CHO appears to improve intermittent high intensity exercise capacity
-

Question 13

Daily Carb Recommendations

Answer 13

Low- 3-5
Mod- 5-7 (1 hr)
Endurance (1-3 hrs)- 6-10
Extreme Commitment (4-5) 8-12