Nutrition Flashcards
What are the five food groups in the Food Pyramid?
- Grains
- Vegetables
- Fruits
- Milk
- Meats and Beans
- If a diet excludes one of these it is likely specific nutrients are lacking
According to the food groups in the pyramid, what should your daily intake be for each food group based on a 2000 calorie diet?
- Grains- 6 oz a day
- Vegetables- 2.5 cups a day
- Fruits- 2 cups a day
- Milk- 3 cups a day
- Meat and Beans- 5.5 oz a day
What is the recommended daily intake of protein for the general population and for athletes?
- General Population- .8 g/kg body weight
- Athletes- 1.5-2.0 g/kg body weight
What are examples of Monosaccharides, Disacharides, and Polysacharides?
- Mono- Glucose, Fructose, Galactose
- Di- Sucrose, Lactose, Maltose
- Poly- Glycogen
What is the Glycemic Index?
- Index of a food based upon how high and for how long it raises blood glucose levels
- Foods digested quickly and raise glucose rapidly have a high GI
- Foods digested slowly and raise glucose slowly have a low GI
What is recommended daily intake of Carbohydrate?
- Generally 50-100 grams of carbs a day; about 45-65% of daily calories
- Aerobic Endurance Athletes- 8-10 g/kg body weight
- Strength/Sprint Athletes- 5-6 g/kg body weight
What are daily intake recommendations for fat?
- 20-35% of total calories with less than 10% from saturated fats
At what intensity level are fats used as preferred fuel source?
- Low Intensity- As intensity increases there is a shift from fat to carbs as preferred fuel source
- Consumption of high fat diets (>38%) in the presence of adequate caloric intake has been shown to improve performance
What types of individuals may be at increased risk for iron deficiency?
- Athletes who consume vegetarian diets
- Women with heavy menstrual bleeding
- Iron is constituent of Hemoglobin and Myoglobin and plays a role in oxygen transport
How is Calcium in the body derived?
- Consumed from external sources
What is the recommended water intake for young men and women per day?
- 3.7 L per day for young men
- 2.7 L per day for yound women
What are some signs of dehydration and what can the risks be?
- Signs are Dark yellow, strong smelling urine, decreased frequency of urination, rapid resting heart rate, and prolonged muscle soreness
- Risks include Heat Exhaustion, Heat Stroke, increased strain on cardiovascular system, and death
What are major electrolytes lost in sweat?
- Sodium Chloride and Potassium
- If heat cramps are experienced during training it is most likely d/t sodium depletion
What is recommended fluid intake prior to activity?
- 1 pint of fluid 2 hours before activity
- During activity Large volumes of fluid tend to leave the gut and get into circulation more rapidly that small volumes
What is the most effective way to “Carb Load”?
- Three days of high carb diet along with tapering of exercise and complete rest the day before the event
- Carb Loading increases carb oxidation during submaximal exercise and improves high intensity short duration performance
