Planning an Athletic Diet and Nutrition

These flashcards cover essential vocabulary related to athletic diets, nutrition requirements, and health-related concepts discussed in the lectures.

Basal Needs

The amount of energy, approximately 2,900 Kcal/day for sedentary young adult males and 2,200 Kcal/day for females, required to maintain basic bodily functions.

Athletic Adjustment

The total caloric intake for athletes is often approximately 25% higher than that of sedentary counterparts to meet increased energy demands.

Protein

A macronutrient that primarily builds and repairs tissues, providing a minor energy contribution during exercise.

Glycogen Resynthesis Window

The first 15-30 minutes post-activity is the optimal time for glycogen reloading which can last up to 2 hours.

Overtraining Syndrome (OTS)

A condition that occurs when the training intensity or volume exceeds the recovery capacity, leading to fatigue and poor performance.

Pre-Competition Meal

A meal that should be high in carbohydrates, easily digestible, and consumed without fasting for 8-12 hours before competition.

Nutrition Facts Label

A label on food packages that includes information on total calories, fat content, carbohydrates, and essential nutrients.

Daily Value (DV)

Reference values on food labels based on a 2,000 Kcal intake for nutritional guidelines.

FDA Definitions of 'Low'

Contains at least 25% less of a nutrient or calories than the regular/reference food for items marked as low.

Healthy Label Requirements

A food marked 'Healthy' must be low in fat and saturated fat, and provide more than 10% of specific vitamins or minerals.

Weight Management

The relationship between energy intake and energy expenditure, governed by positive or negative energy balance.

Set Point Theory

The theory that the body has a weight range it naturally stabilizes, regulated by internal systems such as the hypothalamus.

Hyperplastic Obesity

Obesity characterized by an increase in the number of fat cells, often occurring during childhood and adolescence.

Glycemic Index

A ranking of carbohydrates on a scale from 0 to 100 based on their effect on blood glucose levels.

Hydration Tips for Traveler’s Diarrhea

Using bottled water, eating cooked foods, and avoiding local street food can help prevent illness while traveling.