Nutrition Flashcards
(82 cards)
1
Q
What is CrossFit’s nutrition recommendation (from fitness in 100 words)?
A
“Eat meat and vegetables, nuts and seeds, some fruit, little starch, and no sugar. Keep intake to levels that will support exercise but not body fat.”
2
Q
What’s the difference between Type 1 and Type 2 diabetes?
A
- Type 1 diabetes is a chronic condition that develops between adolescence and adulthood, where the pancreas produces little or no insulin.
- Type 2 diabetes is a chronic condition resulting from consistently elevated blood sugar leading to insulin resistance. It is often a product of the overconsumption of refined and processed carbohydrates.
3
Q
What are 3 things insulin does in the healthy body?
A
- Encourages muscle cells to take
up protein building blocks (amino acids) - Directs incoming fat into the fat cells
- Stores excess glucose, in the form of glycogen, in the muscles and liver.
4
Q
What are the 5 blood tests and 6 other health markers that CrossFit uses to benchmark the S-W-F continuum?
A
- Blood Pressure
- Heart Rate
- Waist Circumference
- Waist-to-Hip Ratio
- Body Fat %
- Bone Density
- Blood Tests –
- HDL
- LDL
- Triglycerides
- Hemoglobin A1c
- C-Reactive Protein
5
Q
What are S-W-F blood pressure measurements?
A
Lower is better (up to a point)
S: >140/90
W: 120/80
F: 105/60
6
Q
What are S-W-F heart rate measurements?
A
Lower is better (up to a point)
S: >100
W: 70
F: 50
7
Q
What are S-W-F waist circumference measurements?
A
Lower is better (up to a point)
S: 40 (M), 35.5 (F)
W: 34-38 (M), 32-34 (F)
F: <34 (M), <32 (F)
8
Q
What are S-W-F waist to hip ratios?
A
Lower is better (up to a point)
S: >1 (M), >0.86 (F)
W: <0.9 (M), <0.85 (F)
F: <0.9 (M), <0.85 (F)
9
Q
What are S-W-F body fat percentages?
A
Lower is better (up to a point)
S: >25% (M), >32% (F)
W: ~18% (M), ~20% (F)
F: ~6% (M), ~12% (F)
10
Q
What are S-W-F HDL-C percentages?
A
Higher is better
S: <40 (M), <50 (F)
W: 40-50 (M), 50-60 (F)
F: >50 (M), >60 (F)
11
Q
What are S-W-F LDL-C percentages?
A
Lower is better
S: >160
W: 120
F: <100
12
Q
What are S-W-F triglyceride levels?
A
Lower is better
S: >200
W: <150
F: <100
13
Q
What are S-W-F trigylceride/HDL ratios?
A
Lower is better
S: >5
W: <4.5
F: <2
14
Q
What are S-W-F hemoglobin A1c levels?
A
Lower is better
S: >7
W: 5
F: <5
15
Q
What are S-W-F C-reactive protein levels?
A
Lower is better
S: >3
W: <3
F: <1
16
Q
What are S-W-F bone density (DEXA) T-score measurements?
A
Higher is better
S: <-3
W: -2.5 to -1.25
F: -1 to 0
17
Q
Where should waist circumference be measured?
A
At belly button level
18
Q
Where should hip circumference be measured?
A
At widest point of hips
19
Q
What is the problem with using BMI as a health marker?
A
It only takes into account your height and weight to determine health risks, while body composition is specific to how much of your weight is fat, protein, mineral (bone), and water.
20
Q
What health marker is most correlated with cardiovascular disease risk?
A
TG/HDL
21
Q
What does hemoglobin A1c level tell you?
A
Average blood sugar over a 3-month period
22
Q
What are major contributing factors to bone loss?
A
- Vitamin and hormone deficiencies (vitamin D and estrogen/progesterone/testosterone, especially)
- Living a sedentary lifestyle
- Certain metabolic diseases (particularly those of the thyroid, parathyroid, adrenal
glands, and kidney) - Some medications (notably corticosteroids, but also a few others)
23
Q
What percentage of packaged foods contain sugar?
A
74%
24
Q
Why are vegetable oils excluded from the CrossFit nutrition prescription?
A
- The production process for these oils, which includes high heat, chemical bleaching, and deodorizing, delivers an end product stripped of nutrients and containing chemical residues, trans fats, and oxidized byproducts.
- They are very high in inflammatory omega-6 fatty acids
25
What is the ideal omega-6 to omega-3 fatty acid ratio?
2:1
26
What is CrossFit's protein intake recommendation?
* 0.8-1.1g per lb of bodyweight, based on activity level
* 0.8 inactive; 0.9 moderately active; 1.0 active; 1.1 very active
* For weight loss: minus 10 lbs from bodyweight
* For weight gain: add 10 lbs to bodyweight
27
What length of eating / fasting window does CrossFit recommend for a starting point?
12 hours eating, 12 hours fasting
28
How do you calculate carbohydrate and fat intake once you know protein intake?
* Carbohydrates should represent roughly 40%, protein 30%, and fat 30% of total caloric intake (40C/30P/30F).
* To calculate carbs:
- protein grams * 4/3 (because protein and carbs both are 4 cals per gram)
* To calculate fat:
- fat calories = protein calories = protein grams *4)
- fat grams = fat calories / 9
29
How long should an initial weighing and measuring period last?
30-60 days
30
Calculate how many grams of protein, carbs, and fat that a 160 lb athlete who is moderately active and wants to lose 10 lbs should initially eat?
135g protein
180g carbs
60g fat
31
Calculate how many grams of protein, carbs, and fat that a 190 lb athlete who is very active and wants to gain 10 lbs should initially eat?
220g protein
293g carbs
98g fat
32
How many calories are in 1g of protein, carbohydrates, and fat?
4 cals protein
4 cals carbohydrate
9 cals fat
33
How many calories does an athlete eat daily if they are eating 128g protein, 170g carbohydrates, and 57g fat?
1705 calories
(512 protein, 680 carbs, 513 fat)
34
What are some examples of subjective benchmarks you could use to evaluate a nutrition program?
Mood, sleep quality, energy, overall feelings of well-being. Track on a scale of 1-10.
35
How often should you review your workout, health marker, and subjective benchmarks when implementing a nutrition plan?
Every 4 weeks for most benchmarks.
Every 8 weeks for benchmarks such as bloodwork that may have cost/accessibility restrictions.
36
How should you adjust a nutrition plan to facilitate weight gain or loss?
Adjust total calories, leave macronutrient ratio the same (i.e. recalculate macros using a higher or lower bodyweight)
37
How should you adjust a nutrition plan to facilitate body recomposition (specifically fat loss)?
Reduce carbs (to 30%) and increase fat (to 40%); keep total calories the same.
38
How should you adjust a nutrition plan to facilitate increased performance (e.g. if an athlete is finding it difficult to hit performance goals but body recomposition goals are not an issue)
Increase fat to double or triple the 40/30/30 prescription; increase total calories as needed.
39
How should you adjust a nutrition plan to decrease cravings?
Choose less dense carb sources to promote a feeling of fullness (e.g. swap to butternut squash from sweet potato so you can eat more total)
40
How should you adjust a nutrition plan to make it more sustainable?
Adjust meal size and/or frequency so that it fits better with athlete's schedule and preferences
41
How much protein is in a palm-sized portion of meat or fish (eyeball method)?
4 oz or 28 g
42
Eyeball method: how should an athlete measure the amount of carbs to eat with one palm of protein?
Two palms of vegetables or one palm of a denser carb like rice, potato.
43
Eyeball method: how should an athlete measure the amount of fat to eat with one palm of protein?
One or two thumb-size portions (1-2 tbsp)
44
Sort these into processed / minimally processed:
* Whole wheat bread made from flour
* Coconut water
* Sprouted grain bread
* Instant oatmeal
* Flavored milk
* Protein bar
* Canned vegetables containing added vegetable oil
* Steel cut oats
* Frozen vegetables without additives
* Pasteurized milk
Processed
* Whole wheat bread made from flour
* Instant oatmeal
* Flavored milk
* Protein bar
* Canned vegetables containing added vegetable oil
Minimally Processed
* Coconut water
* Sprouted grain bread
* Steel cut oats
* Frozen vegetables without additives
* Frozen vegetables without additives
* Pasteurized milk
45
Which of the following are true of processed foods containing high amounts of sugar:
* Excessive consumption can lead to hyperinsulinemia
* Most people should consume these products during the post-workout meal
* Can be highly addictive
* They serve as a healthy energy source
* Excessive consumption can lead to hyperinsulinemia
* Can be highly addictive
46
Categorize the following oils as low-omega-6 or omega-6-rich:
* Grapeseed oil
* Sunflower oil
* Coconut oil
* Canola oil
* Safflower oil
* Olive oil
* Avocado oil
Low-Omega-6 (desirable):
* Coconut oil
* Olive oil
* Avocado oil
Omega-6-Rich (undesirable):
* Grapeseed oil
* Sunflower oil
* Canola oil
* Safflower oil
47
Are artificial sweeteners healthy alternatives to sugar?
No.
48
Which of the following are effective strategies to assist with making a dietary change?
* Replace full fat ice cream with low fat alternatives
* Remove all processed foods from the home environment
* Have a meal prep day each week to ensure healthy foods are on hand when cravings arise
* Start consuming meals that are high in carbohydrate, low in fat, and moderate in protein
* Remove all processed foods from the home environment
* Have a meal prep day each week to ensure healthy foods are on hand when cravings arise
49
Which of the following are markers used to assess the effectiveness of your caloric intake and macronutrient ratios?
* How you feel on a daily basis
* Workout results
* Body fat percentage
* All of the above
* All of the above
50
The recommendation to start with a 12-hour eating window consisting of three to five meals and a 40% carbohydrate, 30% protein, and 30% fat macronutrient ratio is to:
* Ensure that ketone levels are elevated
* Maximize the opportunity to use post-workout supplements
* Provide a moderate and sustainable starting point
* Establish an eating protocol that won't be changed in the future
* Provide a moderate and sustainable starting point
51
True or false: for individuals who find weighing and measuring difficult, periodic short-term 30- to 60-day challenges can serve as a sound starting point that may lead to long-term nutrition changes.
* True
52
Which of the following represents accurate portions to be used when following CrossFit recommendations for the eyeball method? (SELECT ALL THAT APPLY)
* Two palm sizes of meat, two palm sizes of vegetables, two thumb-sizes of a fat source
* Two palm sizes of meat, two palm sizes of vegetables, one palm size of dense carbs, two thumb sizes of a fat source
* Two palm sizes of meat, two palm sizes of dense carbs, two thumb sizes of a fat source
* Two palm sizes of meat, three palm sizes of vegetables, two thumb sizes of a fat source
* Two palm sizes of meat, two palm sizes of vegetables, one palm size of dense carbs, two thumb sizes of a fat source
* Two palm sizes of meat, two palm sizes of dense carbs, two thumb sizes of a fat source
53
The primary benefit of ensuring adequate prebiotics and probiotics in the diet is:
* Gut health
* Cognitive function
* Increased bone density
* All of the above
* Gut health
54
Which of the following is recommended as an initial step if you currently take medication for diabetes?
* Make changes to your exercise regimen to assist with lowering your blood sugar levels
* Change your nutritional protocol for a quick reduction in blood sugar levels
* Consult your doctor before making changes to a nutrition or exercise program
* Experiment with altering your medication doses in addition to making a change to your fitness program
* Consult your doctor before making changes to a nutrition or exercise program
55
The body needs both pro-inflammatory (omega-6) and anti-inflammatory (omega-3) fatty acids. However, omega-6 consumption exceeds omega-3 consumption by 10-20 times. Which of the following are strategies to create more balance between omega-6 and omega-3 consumption and reduce inflammation? (SELECT ALL THAT APPLY)
* Eat more grain-fed beef
* Take a high-quality fish oil supplement
* Eliminate intake of vegetable oils
* Take a multi-vitamin supplement
* Take a high-quality fish oil supplement
* Eliminate intake of vegetable oils
56
Which of the following are potential benefits associated with a paleo diet? (SELECT ALL THAT APPLY)
* Better gut health
* The exclusion of carbohydrates
* Lower levels of inflammation
* A restricted feeding window
* Better gut health
* Lower levels of inflammation
57
A potential drawback of creatine supplementation is:
* Decreased strength
* Upset stomach
* Dehydration
* Decreased flexibility
* Upset stomach
58
The primary reason that habits are maintained is because the practiced behavior is ____________.
* Socially acceptable
* Rewarded
* Easily changed
* Prescribed by a doctor
* Rewarded
59
Potential drawbacks of a long-term vegetarian or vegan diet include: (SELECT ALL THAT APPLY)
* Vitamin and mineral deficiencies
* Increased risk of bone fracture
* Protein and amino acid deficiencies
* Obesity
* Vitamin and mineral deficiencies
* Increased risk of bone fracture
* Protein and amino acid deficiencies
60
Which factor indicates that an individual may benefit from a post-workout shake instead of a post-workout meal consisting of solid foods?
* The individual has time constraints
* The workout was a heavy lifting session
* The individual has a goal to lose weight
* No high-glycemic sugars are available
* The individual has time constraints
61
Primary factors to consider when determining the quantity of the food to eat are: (SELECT ALL THAT APPLY)
* Bodyweight
* Goals
* Activity level
* Mainstream dietary trends
* Height
* Bodyweight
* Goals
* Activity level
62
Which of the following factors should be considered when retesting benchmarks to evaluate a nutrition plan? (SELECT ALL THAT APPLY)
* Any negative result means a dietary change is needed
* An increase in strength numbers always results in an increase in fitness
* Life events may hinder your progress
* Workouts performed in days prior to retesting a benchmark may effect results
* Life events may hinder your progress
* Workouts performed in days prior to retesting a benchmark may effect results
63
Which of the following is an indicator that an individual may be a good candidate for the flexible dieting strategy? (SELECT ALL THAT APPLY)
* Does not want to weigh and measure their food
* Wants flexibility with their food choices
* Prefers keeping a tally of macronutrients throughout the day versus a set plan
* Wants guaranteed macronutrient balance throughout the day
* Wants flexibility with their food choices
* Prefers keeping a tally of macronutrients throughout the day versus a set plan
64
Which of the following are true when assessing triglyceride levels? (SELECT ALL THAT APPLY)
* Low triglyceride levels indicate insulin resistance
* Elevated triglyceride levels indicate insulin resistance
* Reducing carbohydrates may benefit this marker
* Increasing triglycerides is a goal for most people
* Elevated triglyceride levels indicate insulin resistance
* Reducing carbohydrates may benefit this marker
65
Which of the following meals is 40% carbohydrate, 30% fat, 30% protein?
* 239g CHO/180g PRO/80g Fat
* 239g CHO/165g PRO/95g Fat
* 270g CHO/180g PRO/80g Fat
* 239g CHO/180g PRO/180g Fat
* 239g CHO/180g PRO/80g Fat
Need to convert to calories (1g = 4 cals carbs/protein; 9 cals fat) to do 40/30/30% calculation)
Carb g = 1.33x protein g
Fat g = 4/9x protein g
66
Which is a drawback associated with consuming energy drinks on a frequent basis?
* Increased anxiety and depression
* Elevated resting heart rate
* Elevated insulin levels
* Stomach distress
* All of the above
* All of the above
67
Added sugar comes in at least 61 forms. Which of the following is a form of added sugar?
* Fruit-juice concentrate
* Evaporated cane juice
* Agave nectar
* All of the above
* All of the above
68
Elevated levels of CRP (C-reactive protein) indicate an inflammatory process is occurring in the body. Which of the following are actions that an individual can take to reduce CRP levels? (SELECT ALL THAT APPLY)
* Get regular exercise
* Reduce excess body fat
* Eat fewer processed foods
* Take a fish oil supplement
* Get regular exercise
* Reduce excess body fat
* Eat fewer processed foods
* Take a fish oil supplement
69
When cells are considered to be sensitive to insulin this means:
* Less insulin needs to be produced by the pancreas
* Cells need large amounts of insulin to store glucose
* An individual is likely to become insulin resistant
* The individual is likely to develop a chronic disease
* Less insulin needs to be produced by the pancreas
70
Which of the following are helpful tips to assist with implementing a nutrition plan? (SELECT ALL THAT APPLY)
* Always have high-quality foods available
* Dedicate a time for weekly meal preparation
* Keep the nutrition change/challenge private
* Rely on quick, ready-to-eat packaged meals
* Do not celebrate small successes
* Always have high-quality foods available
* Dedicate a time for weekly meal preparation
71
To determine if a supplement benefits you:
* Maximize results with quality and quantity of food intake first
* Start at a low dosage for two weeks and then potentially increase dosage
* Track performance and health markers
* All of the above
* All of the above
72
Which is the primary benefit of fish oil supplementation:
* Reduces chronic inflammation
* Promotes an elevation in omega-6 fatty acids
* Increases strength numbers
* Reduces acute inflammation
* Reduces chronic inflammation
73
Which would be a meal included in the ketogenic diet:
* Oatmeal, banana, orange juice
* Ribeye steak, lettuce, avocado
* Black beans, tofu, almonds
* Chicken thighs, potato, butter
* Ribeye steak, lettuce, avocado
74
Which of the following are true regarding gluten? (SELECT ALL THAT APPLY)
* Everyone should eliminate the consumption of gluten
* An adult with a diagnosed wheat allergy should consume wheat sparingly
* An adult with celiac disease will likely have to eliminate gluten for their lifetime
* Breads containing gluten are healthy foods
* An adult with celiac disease will likely have to eliminate gluten for their lifetime
75
High-quality foods include unprocessed or minimally-processed foods that:
* Are not processed in a way that affects our insulin response
* Are not processed in a way that decreases their nutrient value
* Do not contain extra ingredients such as industrial seed oils
* All of the above
* None of the above
* All of the above
76
What is the primary reason to consider an elimination diet?
* To assess the best type of post-workout meal
* To assess adverse reactions to food
* To quantify total calories
* To provide an equal distribution of macronutrients
* To assess adverse reactions to food
77
Which of the following can assist with strengthening bones? (SELECT ALL THAT APPLY)
* Perform weight-bearing activities daily
* Eat complete protein sources
* Eat vegetarian protein sources such as beans and tofu
* Drink adequate amounts of milk on a daily basis
* Ensure sufficient vitamin D through sunlight or supplementation
* Perform weight-bearing activities daily
* Eat complete protein sources
* Ensure sufficient vitamin D through sunlight or supplementation
78
True or false: plant-based protein SUPPLEMENTS may be incomplete protein sources because they lack some essential amino acids.
* True
79
Which of the following are key factors that drive motivation: (SELECT ALL THAT APPLY)
* Relying on yourself to make the change
* Knowing the task
* Valuing the goal
* Believing the goal can be achieved
* Valuing the goal
* Believing the goal can be achieved
80
The ratio of muscle mass to nonessential fat mass is likely the most telling factor regarding health and performance. Which of the following is true? (SELECT ALL THAT APPLY)
* Individuals with high levels of muscle mass can also have high levels of fat mass
* BMI accurately determines one's muscle mass
* Athletes should get their body fat percentage as low as possible
* High fat mass is associated with higher risks of chronic disease
* Individuals with high levels of muscle mass can also have high levels of fat mass
* High fat mass is associated with higher risks of chronic disease
81
What are the three components of proper hydration?
* Drink when thirsty.
* Drink until you’re no longer thirsty.
* Eat a quality meal post-exercise to replenish lost electrolytes.
82
What 4 factors affect self-efficacy?
* Mastery experiences: These are small achievable steps throughout the process.
* A coach’s ability to adjust to different emotional and physiological states
* Vicarious experiences: coaches should use the successes of others to convince athletes that they, too, can be successful.
* Verbal/social persuasion: Athletes should receive verbal support from others
