Energy & Diet Planning Flashcards

These flashcards cover key concepts and facts related to energy, diet planning, body composition, and nutrition for athletes based on the provided lecture notes.

Minimum daily energy intake for athletes

≥ 30 kcal/kg/day

Factors determining an athlete's energy needs

Training cycle and training volume

Dietary prescription

A structured nutrition plan tailored to an athlete’s needs

Correct order of building a dietary prescription

1. Energy (kcal) 2. Carbs & protein 3. Fat 4. Discretionary calories

How athletes should increase weight

+500 kcal/day, eat more often, increase portion sizes, add healthy fats

Goals of nutrition BEFORE exercise

Provide energy (carbs), delay fatigue, prevent dehydration, avoid GI distress, reduce hunger

Goals of nutrition DURING exercise

Provide carbs, delay fatigue, maintain hydration, prevent electrolyte imbalance

Goals of nutrition AFTER exercise

Restore glycogen (carbs), repair muscle (protein), rehydrate, replace electrolytes

Reason why eating during exercise delays fatigue

Maintains blood glucose, preserves glycogen, supports continued energy production

Moderate caffeine intake

200–400 mg/day

Side effects of caffeine

Increased heart rate, increased blood pressure, GI distress, insomnia

Safety of caffeine

Yes, in moderate doses

Concerns with supplements

Safety, effectiveness, lack of regulation

Are protein supplements better than food?

No, not if diet is already adequate.

When do vitamin/mineral supplements help performance?

Only if there is a deficiency.

Importance of body composition

Affects performance, health, and appearance.

Essential body fat for males

~3%.

Essential body fat for females

~12%.

Subcutaneous fat

Fat under the skin.

Visceral fat

Fat around organs.

Android fat distribution

Abdominal ('apple shape').

Gynoid fat distribution

Hips/thighs ('pear shape').

BMI usage

General population health risk screening.

Why is BMI not appropriate for athletes?

Muscle mass can misclassify them as overweight.

Factors affecting body composition measurement accuracy

Cost, time, technician skill, comfort.

Hydrodensitometry basis

Water displacement.

Plethysmography (Bod Pod) basis

Air displacement.

Skinfold measurements assess

Subcutaneous fat.

What does BIA measure?

Electrical flow through the body.

Weight cycling

Repeated weight loss and regain.

Does weight cycling improve performance?

No.

Risks of weight cycling

Dehydration, hyperthermia, fatigue, anger, possible long-term obesity risk.

Carbohydrate intake BEFORE exercise

~1–4 g/kg.

Carbohydrate intake DURING exercise

~30–60 g/hour.

Post-exercise recovery intake for carbs and protein

Carbs: ~1.0–1.2 g/kg, Protein: 20–40 g.

Nutrient-dense definition

High nutrients relative to calories.

Difference between disordered eating and eating disorders

Disordered: unhealthy behaviors; Eating disorder: clinical diagnosis.

Anorexia nervosa

Severe restriction and low body weight.

Bulimia nervosa

Binge eating + purging.

Binge eating disorder

Binge eating without purging.

Orthorexia

Obsession with 'clean' eating.

Effects of eating disorders on athletes

Low energy, poor performance, injury risk, hormonal issues.

Primary energy system in baseball

ATP-PC.

Nutrient often neglected by football players

Carbohydrates.

Main energy source for lacrosse

Carbohydrates.

Key nutrient for muscle growth

Protein.

Energy system in powerlifting

ATP-PC.

Soccer post-game carb needs

~1–1.2 g/kg.

Soccer hydration goal post-game

Replace ~150% of fluid lost.

Common swimmer nutrition issue

Underfueling.