Ch 10- Basic Nutritional Factors Affecting Health

What is a sports dietitian?

an RD with specific education and experience in sports nutrition

What would classify as a sports nutrition coach?

a professional who is not an RD but has basic training in nutrition and exercise science

Who can provide nutrition assessment and counseling?

a licensed dietitian or nutritionist

what would nutrition counseling include?

• increase or decrease nutrients in the diet

• change timing or size of/composition of meals

• modify food textures

• change route of administration

what does CPSDA plate break down athlete meals into?

• half plate whole grains to fuel muscles

• quarter plate fruits/veggies

• quarter plate proteins

what is an RDA?

recommended dietary allowance

what does RDA state?

average daily nutrient requirement adequate for meeting needs of nearly all (97-98%) of healthy folks

what does AI stand for ?

adequate intake

what does adequate intake mean?

average daily nutrient intake level when RDA cannot be established

what does UL stand for?

Tolerable upper intake level

what does tolerable upper intake level mean?

max average daily nutrient level not associated with any adverse health effects

what does EAR stand for?

Estimated average requirement

what does estimated average requirement mean?

average daily nutrient intake level considered sufficient to meet needs of half of healthy population

what are considered the most underconsumed nutrients by the public?

fiber, vitamin D, calcium, and potassium

what do people who fail to meet the recommended intake levels of fruits/veggies/whole grains usually lack in?

fiber and potassium

90% women, 97% men

what is protein?

primary structural and functional component of every cell, also used for growth and development, building/repairing cells

what are purposes of protein?

• growth and development

• building/repairing cells

• enzymes

• transport carriers

• hormones

what join together to make proteins?

amino acids, amino meaning nitrogen containing

why are the essential amino acids considered essential?

the body needs to ingest the 9 essential amino acids because the body cannot manufacture them

when are conditionally essential amino acids necessary?

in times of illness and stress

what constitutes protein digestibility?

1. how much of the protein’s nitrogen is absorbed during digestion

2. its ability to provide AA necessary for growth, maintenance, and repair

what is the RDA for protein in both men and women 19+?

0.8g/kg of BW

AMDR for protein?

• 5-20% total cals 1-3 y/o

• 10-30% total cals 4-18 y/o

• 10-35% total cals 18+

adults in general fitness program?

0.8-1.0g/kg per day

for athletes?

1.2-2.0g/kg per day

for building muscle mass?

1.4-2.0g/kg per day

to maximize muscle growth, you should…?

ingest 0.4-0.5g/kg of protein both before and after exercise within 4-6 hours of each other

what do athletes with higher body masses do?

consume high quality protein immediately up to 2 hrs post exercise

what is an overall good strategy for protein intake for most people?

20-40g of protein every 3-4 hours is ideal for everyone

carbohydrate is what?

serves as a source of energy (nonessential nutrient as body can make this from glucose)

what are the monosaccharides?

glucose, fructose, and galactose

what are the disaccharides?

sucrose (glucose and fructose), lactose (glucose and galactose), and maltose (glucose x2)

what are the polysaccharides?

starch, fiber, and glycogen (these are the complex carbs)

DRI for fiber for both men and women?

21-25g for women, 30-38g for men

what are considered fats?

triglycerides mainly, but also:

• fatty acids

• phospholipids

• cholesterol

why do fats have more kcal per gram than proteins or carbs?

they have more carbon and hydrogen relative to oxygen

9kcal/g for fat

4kcal/g for carbs/protein

what is a saturated fatty acid?

there are no double bonds, carbon molecules are saturated with hydrogen

• animal fats

• tropical oils

what is a monounsaturated fatty acid?

contain some carbon joined by one double bond

• olive oil

• peanut oil

• canola oil

what is a polyunsaturated fatty acid?

contain carbon joined together by two or more double bonds

• soy oil

• corn oil

• sunflower oil

• safflower oil

what are the two essential polyunsaturated fatty acids? Why are they essential?

omega-6 and omega-3

they are essential for:

• formation of healthy cell membranes

• proper development/functioning of brain/nervous system

• hormone production

overall fat does what?

• insulates/protects organs

• regulates hormones

• carries/stores fat soluble vitamins A, D, E, K

what is LDL?

low density lipoproteins

associated with increased risk of heart disease

what is the even more broken down particle related to LDL?

very low density lipoproteins (VLDL), more atherogenic than larger LDL particles

what are HDL?

high density lipoproteins, protective against heart disease but not a target of therapy

what are vitamins?

organic substances that contain carbon atoms needed to perform specific metabolic functions

is excess preformed vitamin A toxic?

yes

what do high levels of vitamin D lead to?

heart arrhythmias/increased levels of blood calcium leading to calcification

excessive vitamin E leads to?

high serum vitamin E levels, associated with increased risk of hemorrhagic stroke

Excessive vitamin K can cause what?

interference with some anticlotting medications like warfarin

what are the role of minerals?

contribute to structure of bone, teeth, and nails as well as being a component of enzymes

what are the major minerals?

• calcium

• phosphorus

• magnesium

• iron

• electrolytes: sodium, potassium, and chloride

what is the role of iron?

essential for functioning and synthesis of hemoglobin, which carries O2 through the body

heme iron is…?

found in foods that originally contained hemoglobin and myoglobin

• animal foods like red meats, fish, poultry

nonheme iron is…?

found in all other non-meat foods

• veggies, grains, fortified breakfast cereals

what affects absorption of iron?

• phytic acid (spinach)

• tannins (tea/wine)

• calcium (dairy/multivitamins)

• polyphenols

• phytates (legumes/whole grains)

• some proteins in soy

what type of iron is known to be highly bioavailable?

ferrous iron, often paired with vitamin C which enhances iron absorption

what are nutrient dense foods?

foods based on nutrients such as vitamins, minerals, and fiber

includes:

• milk

• veggies

• protein foods

• grains

what is the role of water in the body?

• a lubricant

• shock absorber

• building material

• solvent

• regulates body temp

• transports nutrients

• removes waste products

• maintains fluid balance and BP

what is fluid balance?

balance between water intake from sources and metabolic water output through expired air, insensible perspiration, sweat, feces, and urine

what is the AI for water for men/women?

• men is 125.1 fl oz

• women is 91.3 fl oz

what is the quickest way to measure body weight change from pre workout to post workout?

measuring change in body weight from pre to post

what is the major electrolyte lost during sweating?

sodium chloride, and to lesser extent potassium, magnesium, and calcium

what is hyponatremia?

blood sodium levels dip below 130 mmol/L

what does ingestion of multiple types of carbs do for an athlete?

• greater gastric emptying

• carb absorption

• oxidation

• possibly better performance

what should children drink if they are 88lbs vs 132 lbs?

• 88 lbs should drink 5 oz every 20 minutes

• 132 lbs should drink 9 oz every 20 minutes

if an athlete has less than 12 hours before their next performance, what should they do to rehydrate?

drink 51 oz of fluid for every kg of bodyweight lost, or 24 oz for for each lb lost