Lecture 12 Flashcards
Nutrition (22 cards)
What are the two common dietary goals related to exercise?
– Eat to optimize performance
– Eat to optimize body composition
What are the recommended AMDRs for carbohydrates, fats, and protein?
Carbohydrates: 45%-65% of total energy.
Fats: 20%-35% of total energy.
Protein: 10%-35% of total energy.
What is the primary role of carbohydrates, and what are their basic forms?
Primary role: Energy provision (1g = 4 kcals).
Monosaccharides (simple sugars): Single sugar molecules (e.g., glucose, fructose, galactose).
Disaccharides: Two sugar molecules joined by a glycosidic bond (e.g., sucrose, lactose, maltose).
Polysaccharides (complex carbohydrates): Up to thousands of glucose molecules (e.g., starch, fibre, glycogen).
Why is fibre important, and what is the daily recommendation?
Diets low in fibre are associated with heart disease, diverticulosis, colon cancer, and Type 2 diabetes.
High-fibre diets can help you stay fuller longer, aiding weight loss.
Recommended intake: 25g to 38g per day.
What are the essential functions of fat?
Functions:
Temperature regulation
Protection of vital organs
Insulation, distribution of vitamins (A, D, E, K)
Energy production
Formation of cell membranes.
Types of Fat
Monosaturated
Polyunsaturated
Saturated
Trans Fatty Acids
What are proteins composed of and how many?
Amino Acids
20 required and 9 essential
What is meant by incomplete Proteins?
Foods containing proteins deficient in one or more
essential amino acid (Bread, beans, vegtables)
Protein Requirements
Sedentary individuals: (due to cell turnover).
Endurance athletes: (for tissue repair and use of BCAAs as fuel).
Strength/power athletes: (for tissue repair and positive nitrogen balance for muscle hypertrophy).
What is the main role of carbohydrates in the body?
Provide energy – 1g = 4 kcal. Main fuel source during exercise.
What are the carbohydrate needs for athletes?
Strength/Sprint: 5–6 g/kg/day
Endurance: 8–10 g/kg/day
<50–100g/day = risk of ketosis & catabolism
Front:
When should carbs be consumed around exercise?
Pre-exercise: 1–4 g/kg, 1–4 hours before
Post-exercise: 1–1.5 g/kg every 2 hrs
What are the functions of dietary fat?
Energy, insulation, hormone production, organ protection, vitamin absorption (A, D, E, K)
How does fat fuel change with exercise intensity?
Low (<25% VO₂max): Mostly fat
Moderate (~65%): Fat and CHO equally
High (>85%): <25% fat used, mostly CHO
What are complete and incomplete proteins?
Complete: contain all essential AAs (e.g. whey, soy, quinoa)
Incomplete: missing one or more essential AAs (e.g. grains, beans)
Why combine carbohydrates and protein post-exercise?
Increases glycogen resynthesis
Boosts protein synthesis
Reduces muscle damage and breakdown
What’s the optimal ratio for CHO:PRO in recovery?
3:1 – e.g., 80g CHO + 28g PRO = superior glycogen storage vs CHO alone
What are the effects of dehydration on performance?
1% BW loss = core temp ↑
3% = ↓ performance
7% = risk of collapse
What electrolytes are lost in sweat and need replacing?
Sodium: 20–80 mmol/L
Potassium: 2–6 mmol/L
Why is fibre important?
Aids fullness, lowers heart disease, diabetes, colon cancer
What are the risks of not eating enough for your training load?
Injury
Poor recovery
Low bone health
Fatigue, delayed puberty
Menstrual irregularities
