Nutrition And Sports

Front 1

What are basic health recommendations meant to do?

Back 1

prevent deficiency and reduce disease risk and they are for the general population

Front 2

What are sports recommendations for?

Back 2

optimize fitness and performance, likely for a sport

Front 3

What are components of a diet recommended for Cardio health, weight management and Cancer risk reduction?

Back 3

low fat, low sat fat, fruits veggies and whole grains, and modest sugar and salt

Front 4

What are components of a diet recommended for Endurance?

Back 4

Carbohydrates and fluid

Front 5

What are components of a diet recommended for Strength?

Back 5

protein and carbohydrates?

Front 6

Where do nutrition recommendation statements concerning athletic performance come from?

Back 6

american college of sports medicine / american dietetic association

Front 7

Where do general nutrition recommendation statements come from?

Back 7

DRI committee, IOM, american heart association, and the USDA

Front 8

What are the performance nutrients?

Back 8

Carbohydrates, protein, fat and micronutrients

Front 9

What are the energy systems used during exercise?

Back 9

ATP-Pc "turbo charge"/ Glycogen-Lactate "overdrive"/ Aerobic System "cruise mode"

Front 10

How long is ATP available and what is its fuel?

Back 10

1-10 seconds and its phospho-creatine

Front 11

How long is Glycogen-Lactate available for and what is its fuel sourcE?

Back 11

1-90 secs and its glycogen/CHO

Front 12

How long is the Aerobic system available for and what is its fuel source?

Back 12

hours and fatty acids/ glucose/ and protein

Front 13

How are carbohydrates stored in the body?

Back 13

as glycogen

Front 14

What is glycogen a key fuel for and a secondary fuel for?

Back 14

high intensity muscle contractions and secondary for aerobic exercise

Front 15

What is bound to glycogen and what parts of the body is it stored in?

Back 15

Water…muscles, liver and blood

Front 16

Why are carbohydrate rich foods essential?

Back 16

If you have a limited ability to store carbohydrates you must replenish glycogen after activity and carbohydrates provide important nutrients.

Front 17

What are glycogen stores in the muscles of runners with high carb diets?

Back 17

they are three times as high

Front 18

What happens to endurance athletes when they don’t have enough carbs?

Back 18

glycogen is depleted…more 02 is used to maintain speed…and fatigue

Front 19

What happens to power athletes when they don’t have enough carbs?

Back 19

power is reduced, muscle broken down for energy

Front 20

What happens to glycogen in high temp and humidy?

Back 20

it is broken down faster

Front 21

What is the carb recommendation for high intensity events?

Back 21

2.3-3.6 g carb/pound of body weight

Front 22

What is the carb recommendation for Endurance athletes?

Back 22

3.5-5 g carb/pound of body weight

Front 23

How many grams of dietary fiber is recommended per 1000 Kcals?

Back 23

15

Front 24

Fruits vegetables and grains are rich in what?

Back 24

antioxidants that help reduce disease risk

Front 25

Proteins are what?

Back 25

amino acids and a structural component of all body tissues

Front 26

When you have adequate calories and carbs you can do what with protein?

Back 26

"spare it"

Front 27

Protein has critical roles in what?

Back 27

role as enzymes and hormones that control body functions

Front 28

Average adult protein recommendation?

Back 28

.36g /lb

Front 29

Average strength training protein recommendation?

Back 29

.55-.64 g/lb

Front 30

What kind of proteins should you choose?

Back 30

lean low fat ones

Front 31

Animal protein is what?

Back 31

it is complete (has all essential aa's)

Front 32

Plant protein is what?

Back 32

is not always complete, higher in fiber and micronutrients

Front 33

What does fat provide?

Back 33

energy and beta-oxidation

Front 34

What percentage of diet should fat represent?

Back 34

20-30%

Front 35

Athletes and micronutrients?

Back 35

athletes may need slightly higher amounts of micronutrients

Front 36

What are some micronutrients?

Back 36

Fat soluble vitamins (adek) / water soluble vitamins / minerals /

Front 37

What are fat soluble vitamins important for?

Back 37

important for some hormones, tissue integrity and as antioxidants

Front 38

What is key for concerning nutrients and a diet?

Back 38

density

Front 39

What is the goal concerning meal timing?

Back 39

optimize glycogen repletion and maximize protein synthesis

Front 40

What is grazing?

Back 40

3 meals + snacks

Front 41

What are some recommendations concerning eating sports and meal timing?

Back 41

meal 3-5 hours before event, small snak 45-60 min before, large snak within 60 min after, and eat evry 2-3 hours after

Front 42

How many cups of water are needed to repace each lb of body weight lost?

Back 42

1

Front 43

Pre and post exercise intake does what?

Back 43

supports muscle anabolism and supplies AA for rebuilding msucle tissue and supports liver and muslce glycogen synthesis repletion

Front 44

What are recommendations for nutrition during exercise?

Back 44

It is only needed for events 80-90 min/ if it is too carb concentrated it can cause cramps 5-8%, this will help to maintain blood sugar and glycogen stores during the event

Front 45

What type of dehydration does it take to reduce performance?

Back 45

only 2-3%

Front 46

What does dehydration do?

Back 46

it impairs body temp / HR increases and stroke volume decreases / causes fatigue

Front 47

Electrolyte loss does what?

Back 47

reduces performance, increases risk for heart injury

Front 48

How much fluid do you want 60 min prior to an event?

Back 48

16 oz

Front 49

How many ounces of water do you want to drink after losing a pound of body weight?

Back 49

24

Front 50

What do cool beverages do? What do Sweet ones cause?

Back 50

cool move through body faster and sweet ones may encourage more drinking

Front 51

What is the SNAPP and what is its goal?

Back 51

provide nutrition training to evarybodey