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158 Cards in this Set
- Front
- Back
Complex Nutrition Questions
|
Refer Out to:
- Team Physician - RD - Sports Nutritionist |
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Nutritionist Responsibilities
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Personalize Program for:
- Weight Loss - Weight Gain - Improved Performance - Menu Planning - Supps Diet Analysis Nutrition Education Referral and Treatment of Eating Disorders |
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Fundamental Components of a Diet
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1. Appropriate Calorie Levels
2. Appropriate Nutrition Level to prevent Deficiency/Toxicity |
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Food Guide Pyramid (MyPyramid)
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Developed by USDA
Tool designed for Guidance for Evaluating Nutrition Adequacy "Excellent" Starting Point in food analysis |
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Dietary Reference Intakes (DRIs)
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Recommendations for 50 Nutrients:
- 14 Vits - 18 Mins - 18 MacroNut/food |
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DRI Information
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1. Estimated Average Requirement/Standard Deviation by age/gender
2. Recommended Dietary Consumption 3. Recommended Intake 4. Tolerable Upper Intake Levels |
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Proteins
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Composed of C, H, O2 atoms
Only Macro containing N and Amino Acid Made of 20 AA's |
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Amino Acids
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Molecules that when joined together form Polypeptides
Make up proteins in the body |
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Polypeptide
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Several Amino Acids together
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Protein Quality
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Whether a Protein Source supplies AA"s in amounts proportionate to the Body's needs
|
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Vegans
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Those who Consume Only:
- Plant Proteins - No: Meat, Fish, Poultry, Eggs, Milk |
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Complementary Proteins
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A variety of Plant foods that Provide:
- Different AA profiles so all AA's are consumed over the coarse of a Day |
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Cell Turnover
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The Constant:
- Breakdown -Regeneration of cells |
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Negative Calorie Balance
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The State in which:
- The Body Metabolizes Protein as a Source of Energy |
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RECO PRO INTAKE Average Adult
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.8 grams/kg BW
.36 g/pound BW Men/Women |
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Aerobic Endurance Athlete Reco Pro Intake
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.8 - 1.4 g/kg BW
|
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Heavy Resistance Training Athlete Reco Pro Intake
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As High As:
- 1.7 g/kg BW |
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*General Athlete Pro Reco Intake*
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1.5 - 2.0 g/kg BW
|
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Vegan Reco Pro Intake
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2 g/kg BW
|
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Carbohydrate
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Primary Energy source in the body
|
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Monosaccharides
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Glucose, Fructose, Galactose
Single Sugar Molecules Glucose most common |
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Disaccharides
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Sucrose, Lactose, Maltose
Composed of Two Simple Sugar units joined together |
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Polysaccharides
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Known as Complex Carbohydrates
Up to Thousands of Glucose units Common Polysaccharides: Starch, Fiber, Glycogen |
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Glycogen
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Found in Small Amounts in Human/Animal Tissue
Temporary Source of Stored Energy |
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Glycogenesis
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Process of Converting Glucose to Glycogen
|
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Glycemic Index (GI)
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Classifies a food By:
- How High/Long it Raises Blood Glucose (food's glycemic Response) |
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Low GI Foods
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Spare CHO by minimizing insulin secretions
|
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Fiber
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Indigestible part of a plant
Prevents disease |
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Daily Reco Fiber Male
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38g/day
|
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Daily Reco Fiber Women
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25g/day
|
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Ketosis
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High Levels of Ketones in the Bloodstream
- Caused by low CHO diets (~50-100 g/day) |
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Daily CHO Reco (Endurance Athletes)
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8-10 g/kg BW
|
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Daily CHO Reco (Anaerobic Athletes)
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5-6 g/kg BW
|
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Fat/Lipid
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Lipids:
- Triglycerides - Sterols - Phospholipids - Cholesterol Made up Glycerols/Fatty Acids Stored in Adipose Tissue in humans Store Fat Sol Vitamins ADEK Supports Cell Membranes (Omega-6/3) Support Brain/Nervous System Development Supports Hormone Production |
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Fat Kcal Equivalent
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9 kcal/g
|
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CHO/PRO Kcal Equivalent
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4 kcal/g
|
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Saturated Fats
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Fatty Acids containing NO Double Bonds
|
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Monounsaturated Fats
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Fatty Acids containing ONE Double Bond
|
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Polyunsaturated Fats
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Fatty Acids containing TWO+ fatty acids
|
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Cholesterol
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Important:
- Structural - Functional Component of Cell Membranes Necessary for Production of: - Bile Salts - Vit D - Hormones (including: Estrogen, Androgen, Progesterone, Cortisol) Synthesized in Liver/Intestine |
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Monosaccharides
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Glucose, Fructose, Galactose
Single Sugar Molecules Glucose most common |
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Disaccharides
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Sucrose, Lactose, Maltose
Composed of Two Simple Sugar units joined together |
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Polysaccharides
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Known as Complex Carbohydrates
Up to Thousands of Glucose units Common Polysaccharides: Starch, Fiber, Glycogen |
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Glycogen
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Found in Small Amounts in Human/Animal Tissue
Temporary Source of Stored Energy |
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Glycogenesis
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Process of Converting Glucose to Glycogen
|
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Glycemic Index (GI)
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Classifies a food By:
- How High/Long it Raises Blood Glucose (food's glycemic Response) |
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Low GI Foods
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Spare CHO by minimizing insulin secretions
|
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Fiber
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Indigestible part of a plant
Prevents disease |
|
Daily Reco Fiber Male
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38g/day
|
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Daily Reco Fiber Women
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25g/day
|
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Monosaccharides
|
Glucose, Fructose, Galactose
Single Sugar Molecules Glucose most common |
|
Disaccharides
|
Sucrose, Lactose, Maltose
Composed of Two Simple Sugar units joined together |
|
Polysaccharides
|
Known as Complex Carbohydrates
Up to Thousands of Glucose units Common Polysaccharides: Starch, Fiber, Glycogen |
|
Glycogen
|
Found in Small Amounts in Human/Animal Tissue
Temporary Source of Stored Energy |
|
Glycogenesis
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Process of Converting Glucose to Glycogen
|
|
Glycemic Index (GI)
|
Classifies a food By:
- How High/Long it Raises Blood Glucose (food's glycemic Response) |
|
Low GI Foods
|
Spare CHO by minimizing insulin secretions
|
|
Fiber
|
Indigestible part of a plant
Prevents disease |
|
Daily Reco Fiber Male
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38g/day
|
|
Daily Reco Fiber Women
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25g/day
|
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Ketosis
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High Levels of Ketones in the Bloodstream
- Caused by low CHO diets (~50-100 g/day) |
|
Daily CHO Reco (Endurance Athletes)
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8-10 g/kg BW
|
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Daily CHO Reco (Anaerobic Athletes)
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5-6 g/kg BW
|
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Fat/Lipid
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Lipids:
- Triglycerides - Sterols - Phospholipids - Cholesterol Made up Glycerols/Fatty Acids Stored in Adipose Tissue in humans Store Fat Sol Vitamins ADEK Supports Cell Membranes (Omega-6/3) Support Brain/Nervous System Development Supports Hormone Production |
|
Fat Kcal Equivalent
|
9 kcal/g
|
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CHO/PRO Kcal Equivalent
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4 kcal/g
|
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Saturated Fats
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Fatty Acids containing NO Double Bonds
|
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Monounsaturated Fats
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Fatty Acids containing ONE Double Bond
|
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Polyunsaturated Fats
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Fatty Acids containing TWO+ fatty acids
|
|
Cholesterol
|
Important:
- Structural - Functional Component of Cell Membranes Necessary for Production of: - Bile Salts - Vit D - Hormones (including: Estrogen, Androgen, Progesterone, Cortisol) Synthesized in Liver/Intestine |
|
Ketosis
|
High Levels of Ketones in the Bloodstream
- Caused by low CHO diets (~50-100 g/day) |
|
Daily CHO Reco (Endurance Athletes)
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8-10 g/kg BW
|
|
Daily CHO Reco (Anaerobic Athletes)
|
5-6 g/kg BW
|
|
Fat/Lipid
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Lipids:
- Triglycerides - Sterols - Phospholipids - Cholesterol Made up Glycerols/Fatty Acids Stored in Adipose Tissue in humans Store Fat Sol Vitamins ADEK Supports Cell Membranes (Omega-6/3) Support Brain/Nervous System Development Supports Hormone Production |
|
Fat Kcal Equivalent
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9 kcal/g
|
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CHO/PRO Kcal Equivalent
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4 kcal/g
|
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Saturated Fats
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Fatty Acids containing NO Double Bonds
|
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Monounsaturated Fats
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Fatty Acids containing ONE Double Bond
|
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Polyunsaturated Fats
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Fatty Acids containing TWO+ fatty acids
|
|
Cholesterol
|
Important:
- Structural - Functional Component of Cell Membranes Necessary for Production of: - Bile Salts - Vit D - Hormones (including: Estrogen, Androgen, Progesterone, Cortisol) Synthesized in Liver/Intestine |
|
Fat Reco's Average
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20-35% of Total Kcal consumed
5-10% Dailey E+ from: - Omega - 6/3 Less that 10% Saturated Fats |
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Fat Reco's (Endurance)
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as high as 50% Total Kcal
|
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Fat Reco's (Elite)
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30% of Total Kcal Consumed
|
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Acceptable Lower Limit of Fats
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20% Total Kcal Consumed
|
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Fat Phobia
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Fear of Eating Fat
- Lead to Nutrition Deficiencies - Harm Sports Performance - Need Counseling |
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Micronutrients
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Vitamins and Minerals
|
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Vitamins
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Organic Substances that:
- Cannot be Synthesized by Body - Needed in very small amounts - Perform Specific Metabolic Functions |
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Minerals
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Wide Variety of Metabolic Functions
Important for Bone Health (Ca), Oxygen Carrying (Fe), Fluid/Electrolyte Balance (Na, Ma, Pa) |
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Osteoporosis
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Deterioration of Bone Tissue
- Leading to Increased Bone Fragility and - Risk of Fracture |
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Dehydration
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Negatively Affects Performance
Serious Complications Really Messes up Electrolyes |
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Fat Reco's Average
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20-35% of Total Kcal consumed
5-10% Dailey E+ from: - Omega - 6/3 Less that 10% Saturated Fats |
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Fat Reco's (Endurance)
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as high as 50% Total Kcal
|
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Fat Reco's (Elite)
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30% of Total Kcal Consumed
|
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Acceptable Lower Limit of Fats
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20% Total Kcal Consumed
|
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Fat Phobia
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Fear of Eating Fat
- Lead to Nutrition Deficiencies - Harm Sports Performance - Need Counseling |
|
Micronutrients
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Vitamins and Minerals
|
|
Vitamins
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Organic Substances that:
- Cannot be Synthesized by Body - Needed in very small amounts - Perform Specific Metabolic Functions |
|
Minerals
|
Wide Variety of Metabolic Functions
Important for Bone Health (Ca), Oxygen Carrying (Fe), Fluid/Electrolyte Balance (Na, Ma, Pa) |
|
Osteoporosis
|
Deterioration of Bone Tissue
- Leading to Increased Bone Fragility and - Risk of Fracture |
|
Dehydration
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Negatively Affects Performance
Serious Complications Really Messes up Electrolyes |
|
Fat Reco's Average
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20-35% of Total Kcal consumed
5-10% Dailey E+ from: - Omega - 6/3 Less that 10% Saturated Fats |
|
Fat Reco's (Endurance)
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as high as 50% Total Kcal
|
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Fat Reco's (Elite)
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30% of Total Kcal Consumed
|
|
Acceptable Lower Limit of Fats
|
20% Total Kcal Consumed
|
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Fat Phobia
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Fear of Eating Fat
- Lead to Nutrition Deficiencies - Harm Sports Performance - Need Counseling |
|
Micronutrients
|
Vitamins and Minerals
|
|
Vitamins
|
Organic Substances that:
- Cannot be Synthesized by Body - Needed in very small amounts - Perform Specific Metabolic Functions |
|
Minerals
|
Wide Variety of Metabolic Functions
Important for Bone Health (Ca), Oxygen Carrying (Fe), Fluid/Electrolyte Balance (Na, Ma, Pa) |
|
Osteoporosis
|
Deterioration of Bone Tissue
- Leading to Increased Bone Fragility and - Risk of Fracture |
|
Dehydration
|
Negatively Affects Performance
Serious Complications Really Messes up Electrolyes |
|
Electrolytes
|
Sodium
Potassium Chloride Magnesium |
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Muscle and Fat % H2O
|
Muscle = 75%
Fat = 20% |
|
Voluntary Dehydration
|
When athletes drink at will, only replace 2/3 of water sweated out, during exercise
|
|
Recommended Intake H20
|
Young Men (19-30): 3.7 Liters
Women (19-30): 2.7 Liters |
|
H2O Lost During Workouts
|
~ 1.9 Quarts/hour
- 1.8 Liters/hour |
|
Dehydration Monitoring
|
Weigh-Ins (remove sweaty clothes)
Dark Yellow, Strong Smelling Urine Decreased Urination Rate (1.1 L/day) Rapid Heart Rate Prolonged Muscle Soreness |
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Electrolytes Lost During Sweat
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Sodium Chloride
Lesser: Potassium |
|
Sodium In Sweat and Intake
|
Sweat: 1.15 g / L
Range: .46 - 2.3 Intake: 4-6 G/day |
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Potassium Intake to Replace Sweat Loss
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2-6 / day
|
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Fluid Replacement Time Frames
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Before: Start Ex. Hydrated
During: Avoid Dehydration by replenishing After: Rehydrate before next training session |
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Fluid Intake Before Workouts
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1 Pint (.5 L) / 16 Ounces cool beverage
- 2 Hours prior to exercise |
|
Fluid Intake During Workouts
|
Start drinking BEFORE the athlete feels Thirsty
- Drink at regular intervals (6-8 ounces / 15 minutes) - Large (8 ounces) empties faster out of Gut and Into Absorption - Chugging is Preferred over sipping - Cool Water and Sports Drinks (50-70 degrees F) - CHO content = 6-8% |
|
Fluid Intake After Workouts
|
Monitor Body Weight
- 1 lb lost = 1 pint of fluid lost - Drink >1 pint per pound lost - Drink Water |
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Precompetition Meal
|
Maybe Ritualistic
Key Elements - Purpose - Timing - Practical Considerations |
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Purpose Precompetition Meal
|
Provide Fluid and Energy for Athlete during Performance
|
|
Timing Precompetiion Meal (Not a Good Thing)
|
3-4 Hours prior to an event
Athletes Who: - In contact sports - Feel nauseated or loose appetite - Get diarrhea shortly before or during event - Exercise in heat - Participate in H.I.T. sport |
|
Timin Precompetition Meal (a Good Thing)
|
Eat as Close to 30 mins before:
Athletes Who: - Feel uncomfortably Hungry Prior to workout - Feel shaky or we ark - Participate in Aerobic Event Max CHO stores |
|
Practical Consideration for Precompetition Meal
|
Personal Preference and Tolerance
- they like, tolerate well, used to, believe results in winning |
|
CHO Loading
|
Three Date High CHO
Tapering the Week of Rest Day before the event Adequate kcal ~600 grams CHO / Day or 8-10 grams / kg bodyweight Increases muscle glycogen ~ 20-40% above normal |
|
Post Exercise Food Consumption
|
High-GI foods
|
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Energy
|
Measure in kcals
kcal = the Work/Energy required to raise the temperature of 1 kg of Water 1 C. (2.2 lbs water 1.8 F) |
|
Energy Requirement of Adults (3 Factors)
|
1. Resting Metabolic Rate (60-75% total)
2. Thermic Effect of Food 3. Physical Activity |
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Diet-Induced Thermogenesis
|
AKA: Thermic Effect of Food
Increase of E+ above resting metabolic rate measured for several hours after a meal - E+ used for: Digestion, Absorption, Metabolism, storage of food |
|
Athlete Weight Gain
|
Two Reasons:
- Improve Physical Appearance - Enhance Athletic Performance - Needs Progressive Resistance Training |
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Kcal Needed for Weight Gain
|
2,500 extra kcal need for 1 lb increase in lean tissue
extra 350-700 kcal daily for 1-2 lb weekly gain in lean tissue |
|
Estimate Kcals Men
|
Activity Level:
Light: 17 kcal/lb , 38 kcal/kg Moderate: 19 kcal/lb, 41 kcal/kg Heavy: 23 kcal/lb, 50 kcal/kg |
|
Estimate Kcalls Women
|
Activity Level:
Light: 16 kcal/lb, 35 kcal/kg Moderate: 17 kcal/lb, 37 kcal/kg Heavy: 20 kcal/lb, 44 kcal/kg |
|
Factors of Weight Loss
|
Genetics
Well-Balanced diet with negative calorie balance Lose weight/gain muscle based on training (novice = easy, veteran = harder) Not possible to lose substantial body weight without losing Lean Body Mass Gradual weight loss = LBM preservation No less that 1,800 - 2000 kcal / day START, adjust from there Diet composed of Nutrient Dense food and low Energy Density Best for Offseaon/Preseason MOST EFFECTIVE TOOLS is RECORD KEEPING/SELF MONITORING |
|
Common Guidelines for Weight-loss in Women
|
1,000 to 1,200 kcal
(too low for athletes) |
|
Common Guidelines for Weight-loss in Men
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1,500 kcal (sedentary)
(too low for athletes) |
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Nutrient Density
|
Nutrients (Vitamins, Minerals, Protein) present per calorie of food
|
|
Energy Density
|
Calories / weight of volume of food
|
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Important Goal of Weight Loss
|
Achieve negative calorie balance
- Less important is type of food - Important is Portions of food - Focus on Calories |
|
Rapid Weight Loss
|
Very different from gradual weight loss
Used for competition in Weight class Done over 3-10 days prior to competiion - Precomp food and fluid restricted - Followed by referring and rehydrating after weight-in Negative: - heat illness, muscle cramping, fatigue, dizziness, weakness, decreased concentration, death HYDRATE |
|
Eating Disorder
|
1st: Psychological
2nd: Malnutrition |
|
Anorexia Nervosa
|
Self-Imposed Starvation in an Effort to Lose WEight and Achieve Thinness
Severe fear of obesity when emaciated Distorted body image Very thin Baggy clothes to hide/keep warm |
|
Bulimia Nervosa
|
Binging: Recurrent Consumption of Food in amounts significantly greater than normal at one sitting
Purging: Use of: self-induced vomiting, intense exercise, laxatives, diuretics Normal weight (hard to notice) |
|
Warning Signs of Anorexia
|
Commenting on feeling fat
Dramatic weightless for no medical reason Low comp weight preoccupation with food/kcal/weight |
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Warning Signs of Bulimia
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Eating Secretively (food wrappers in lockers)
Disappearing immediately after eating food (nervous if not allowed) Lose/gain extreme weight Smell of Vomit Large amount of food disappear |
|
S&C Coach Responsibility of Management and Care of Eating Disorders
|
Assist athlete in:
- Attaining Diagnosis and Treatment Fact Finding: - amenorrhea, weight loss, refuse to eat/gain weight, denial |
|
S&C Confronting Athlete on Eating Disorder
|
Confront with fact that people are worried about their health, they may need further assessments
Create a plan to manage eating disorders |
|
S&C What Not to Do with Eating Disorders
|
Do nothing outside of refer out to an expert
Out of S&C Coach Scope of Practic |
|
Binge Eating Disorder
|
Ingesting Large Amounts of food without purging
|
|
Body Mass Index (BMI)
|
Preferred body comp for Obese people
weight (kg) / height (m) Squared |
|
Underweight BMI
|
<18.5 BMI
|
|
Normal BMI
|
18.5 - 24.9 BMI
|
|
Overweight BMI
|
25 - 29.9 BMI
|
|
Obesity I, II, III
|
I = 30 - 34.9
II= 35 - 39.9 III= >40 |