Chapter 5 Basic Nutrition for Tactical Populations

Flashcards in the FILL_IN_THE_BLANK style, automatically generated from the provided lecture notes to help you review basic nutrition for tactical populations.

__ is critical to coping with the unique physical demands faced by tactical athletes.

Maintaining optimal nutritional status

TSAC Facilitators should refer tactical athletes to __ for nutrition issues outside their scope of practice.

Registered or licensed dietitians

For complete information on state laws regarding dietetics, visit the website of the __.

Commission on Dietetic Registration

Nutrition certifications from organizations other than the __ typically carry no legal recognition by state boards.

Academy of Nutrition and Dietetics

In states with licensure, nutrition information that is __ is generally considered to be in the purview of the licensed nutrition professional.

Prescriptive

More complex situations in which food or nutrition is being used to treat or manage a medical condition require __ and fall under the role of the sports dietitian.

Medical nutrition therapy

A personalized nutrition program must take into consideration the demands of the individual, and understanding the _ will create a framework for the nutritional recommendations.

Individual recovery needs

When thinking about the energy requirements of tactical athletes, it is necessary to have a general understanding of their __, the __ to maintain strength and endurance, and the __.

Basal energy expenditure, energy demands of training, and energy demands of job-related tasks.

The two main methods for measuring energy requirements are and .

Indirect calorimetry and doubly labeled water

The major classes of nutrients are __, __, __, __, __, and __.

Carbohydrate, protein, fat, water, vitamins, and minerals

__ is the main energy source for high-intensity physical activity and plays a key role in meeting overall energy needs.

Carbohydrate

The Institute of Medicine recommends a total daily fiber AI of for young adult males (up to age 50) and for young adult females (up to age 50).

38 g for young adult males and 25 g for young adult females

The and the describe the degree to which the carbohydrate in a food raises the blood glucose level.

Glycemic Index (GI) and Glycemic Load (GL)

is a macronutrient responsible for maintaining and restoring muscles, keeping blood cells healthy, providing key enzymes, and strengthening immunity.

Protein

are those that cannot be synthesized by the body and must be obtained from the diet.

Essential amino acids (EAA)

The most common standard for protein quality at present is the __.

Protein digestibility-corrected amino acid score (PDCAAS)

Fat is more energy dense, containing __ versus 4 kcal/g for carbohydrate or protein.

9 kcal/g

Common omega-3 fatty acids include __, __, and __.

Alpha-linolenic acid (ALA), eicosapentaenoic acid (EPA), and docosahexaenoic acid (DHA)

__ is a macronutrient and the largest single constituent of the human body, composing about 60% of body weight.

Water

For tactical athletes, the respiratory and __ losses of body water are probably the most significant.

Insensible or perspiration

The Institute of Medicine has established AI values for total water intake of and per day for 19- to 50-year-old males and females, respectively.

3.7 L (125 fl oz) and 2.7 L (91 fl oz)

Based on a comprehensive review of the effects of caffeine on hydration, the Institute of Medicine concluded that __.

Caffeinated beverages count toward the requirements for total water intake

and have many essential functions in the body but are required in much smaller amounts in the diet compared with macronutrients.

Vitamins and minerals

Vitamins and minerals provide the and necessary to optimize metabolism.

Coenzymes and cofactors

The bioavailability of iron from various food sources is influenced by the form of iron, which is __ .

Heme versus nonheme

It is critical that TSAC Facilitators understand general nutrition concepts, provide general nutrition information, and act as conduits to nutrition professionals should the need be, according to page number __.

36: Provide Nutritional Guidance

The four categories of the Dietary Reference Intakes (DRI) are __.

Estimated Average Requirement (EAR), Recommended Dietary Allowance (RDA), Adequate Intake (AI), and Tolerable Upper Intake Level (UL)

Each MRE provides approximately 1,250 kcal, __, __, and __.

51% carbohydrate, 13% protein, 36% fat

During exercise, there is increased oxidation of amino acids, especially__ , for energy.

Branched-chain amino acids

Recommendations for fat intake in athletes, which correspond well with the MDRI, were that __ of total energy should come from fat

20% to 35%

One of the most significant sports nutrition discoveries of the last 25 years or so has been the concept of __.

Nutrient timing

In the preexercise period, there are several considerations: __.

Gastrointestinal tolerance, fluids for hydration, overall energy content/carbohydrate availability, fat/protein intake, and possible caffeine inclusion

The Institute of Medicine presented reviews of the scientific literature on the effects of dehydration on cognitive and physical performance (mainly endurance exercise), showing that a __ of body weight or more in a short time due to fluid loss can significantly impair performance.

2% loss

Overdrinking (i.e., weight gain during exercise) should also be avoided in order to prevent __, or excessive dilution of sodium in the plasma.

Hyponatremia

Upon completion of physical activity, the tactical athlete should start the recovery process, and the immediate postexercise period (within 60 minutes) is a critical window for delivering nutrients to the body because __.

Glucose and amino acid transporters are upregulated in muscle, insulin sensitivity of the muscle cells is enhanced, and the inhibitory effects of exercise on anabolic hormones and muscle protein synthesis pathways have subsided

Much research has focused on the two major subfractions of dairy protein: and .

Whey, casein

Another technique that might help with reducing energy intake is to __ (five or six per day) to manage hunger so that the tactical athlete does not eat excessive amounts of food at a particular time.

Eat frequent, small meals

is dietary energy intake minus exercise energy expenditure.

Low Energy Availability

A number of military-specific tools have been developed to support and guide the tactical athlete, with two of the most prominent being the following: __

www.health.mil/Military-Health-Topics/Operation-Live-Well/Focus-Areas/Nutrition and www.navyfitness.org/nutrition