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Principles of nutrition > Tailoring Nutrition To Client Goals > Flashcards

Tailoring Nutrition To Client Goals Flashcards

1
Q

What are calories

A

A measure of the amount of energy in food

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2
Q

When does energy balance occur

A

When total energy intake from food matches energy expenditure from daily acitivity

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3
Q

What is an individuals energy requirement influenced by

A

Body size
Body composition
Energy cost of training

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4
Q

What is a energy deficit known as and what is it

A

Negative energy balance

Consuming fewer calorie than the amount expended

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5
Q

What is a positive energy balance

A

Consuming more calories than expended

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6
Q

What is BMR and how is it calculated

A

Rate at which the body uses energy for vital functions during rest

EG breathing and staying warm

Calculated using the variables: height, weight, age & gender

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7
Q

What is TEF (thermic effect of food)

A

Refers to the amount of energy expended by the bloody through ingestion, digestion, absorption, utilisation and store of food

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8
Q

What percentage does TEF account for of daily energy expenditure from men and women

A

Men : 6-10%

Women : 6-7%

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9
Q

What is TEPA (thermic effect of physical activity)

What percentage does it account for of total energy expenditure

A

The amount of energy required for planned and unplanned levels of physical acitivity

20-40%

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10
Q

What is TDEE (total daily energy expenditure)

A

The amount of cals the body needs on a daily basis to fuel all its functions and any exercise undertaken

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11
Q

What is NEAT (non exercise acitivity thermogenesis)

A

Energy expended that is not from sleeping, eating or physical activity

Includes energy from figeting

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12
Q

How can NEAT be measured

A

By subtracting BMR and the thermic effect of food from total daily energy expenditure

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13
Q

How do you convert kilocalories into kilojoules

A

Multiply the amount by 4.2

1kcal : 4.2kj
10kcal : 42kj

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14
Q

What is the Harris Benedict conversion formulae

A

1 inch = 2.54cm
1kg = 2.2lbs
1 stone = 14 lbs

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15
Q

How do you work out men’s basal metabolic rate

A

66 + (13.7 x weight in KG) + (5x height in cm) - (6.8 x age)

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16
Q

How do you work out women’s basal matoblic rate

A

655 + (9.6 x weight in kg) + (1.8 x height in cm) - (4.7 x age)

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17
Q

Activity multiplier :

Sedentary

A

BMR X 1.2

Little or no exercise, desk job

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18
Q

Activity multiplier :

Lightly active

A

BMR X 1.375

Light exercise or sport 1-3 days/week

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19
Q

Activity multiplier :

Moderately active

A

BMR X 1.55

Moderate exercise or sport 3-5 days a week

20
Q

Activity multiplier :

Very active

A

BMR X 1.725

Hard exercise sport 6-7 days a week

21
Q

Activity multiplier :

Extra active

A

BMR X 1.9

Hard fault exercise or sport and physical job

22
Q

What is a certain amount of body fat essential for

A

Providing protection, cushioning and insulation around organs

Forming an essential part of the membranes in every cell in the body and in the brain, nerve tissue and bone marrow

23
Q

What is the min amount of body fat essential for life for men and women

A

Men 3-5%

Women 8-14%

24
Q

What is a healthy figure of body fat for men and women

A

Men 8-25%

Women 21-36%

25
Q

What happens if you have really low body fat

A 
Performance suffers 
Increase risk of infection 
Fatigue 
Period may stop 
Bone loss - osteoporosis
26
Q

What are reasons to cut out high fat foods

A

Fat contains more energy then carbs

Fat in the diet is converted into body fat

The body can store unlimited amount of fat

Fats have a weak affect on the long term control of appetite

27
Q

How much fat a week is suggested to lose

A

0.5-1kg a week

1-2lb

28
Q

What are the risks of a low calorie diet

A 
Fatigue 
Constipation or the other way 
Nausea 
Lack of essential nutrients 
Possible gallstone formation
29
Q

What are the risks of a low carb diet

A

Lack of energy during exercise
Fatigue
Loss of concerntration
Delayed recovery

30
Q

Questions to ho you workout it a diet is ‘ fad ‘

A

Recommend large quantities of a specific food/rely on a miracle food?

Recommend a particular supplement or food replacement?

Enforce food combinations?

Require a very limited energy intake?

Include highly processed food?

Promise a quick fix?

Challenge current thinking?

Excessively restrict carb rich foods?

31
Q

How many extra cals per day must someone eat to gain one pound of muscle each week

A

300-400

32
Q

What is the primary driver of hypertrophy?

A

The stimulation of muscle protein synthesise during exercise recovery

33
Q

How many grams of protein if sufficient for the maximal stimulation of MPS

A

20g

If plant based 25-30

34
Q

What nutrition should you have one week before a competition

A

Increase carb intake by eating complex carbs with a low GI

Small snack every 2-3 hours

35
Q

What should pre competition meals look like

A 
High in carbs 
Low in fat/protetin/fibre
Enjoyable and familiar 
Light and easy to digest 
Partly consisting of fluid
36
Q

When should a pre comp meal be eaten

A

3-4 hours before the event with 200-300g of carbs to improve performance

37
Q

What could you eat for a pre comp meal

A

Breakfast cereals or porridge

Bread rolls or toast

Fruit juice

Boiled rice

Rice cakes or plain crackers

Dried fruit

Boiled pasta

Carb drinks

38
Q

How many grams of carbs should be eaten just before a comp?

Examples…

A

50g

8 rice cakes
75g raisins
300ml carb drink
500ml fruit juice

39
Q

What is the aim of carb loading

A

To raise the muscles glycogen stores above normal levels

40
Q

What is carb loading used for

A

Endurance events

Not sports of short events that are non aerobic

41
Q

For fat loading, what percentage should increase fat for 5 day?

A

60-70%

42
Q

What studies have shown performance benefits for endurance athletes fat loading

A

MCT oils in combo with carbs

43
Q

MTC provides how many cal per gram

A

8

44
Q

How many mg of sodium per hour would an athlete need to take per hour for fluid replacement

A

400/800mg

45
Q

Nutrition for strength and power events?

A

Glycogen stores should be topped up to usual resting level stores for competition day

With a high carb diet already in place for training needs, glycogen levels can be restored before comp with 24-36 hours of rest or light training

Blood glucose and hydration levels need to be maintained

Liquid snacks between matches and intervals may be useful

Snack and drinks should be accessible and planned ahead of comps

Principles of nutrition (6 decks)

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