NSCA CSCS Chapter 9 & 10 Nutrition

complete set of nutrient intakes for use when evaluating and planning diets for healthy individuals

Dietary Reference Intakes (DRI)

the average daily nutrient requirement adequate for most healthy people within each life stage and sex

- deems what is adequate for 97%-98% of the popu

recommended dietary allowance (RDA)

the average daily nutrient intake level recommended when a RDA cant be established

adequate intake (AI)

max average daily nutrient level not associated with any adverse effects

tolerable upper intake level (UL)

the average daily nutrient intake level considered sufficient to meet the needs of half the healthy population within each life stage

estimated average requirement (EAR)

What are conditionally essential amino acids?

arginine, cysteine, glutamine, glycine, proline, serine, & tyrosine

What are the essential amino acids?

- histidine, isoleucine, leucine, lysine, methionine, phenylalanine, threonine, tryptophan, & valine

RDA recommends that men and women 19 and older have how many grams of protein per kilogram of weight?

.8 g per 1kg of weight

what sets up ranges for protein intake for people of various ages

**1-3 years old = 5%-20% protein of total calories

**4-18 years old = 10%-30% protein of total calories

**19 years and older = 10%-35% protein of total calories

- on average men & women receive about 15% of their calories from protein

Acceptable Macronutrient Distribution Range (AMDR)

monosaccharides and ex?

single sugar molecules

- glucose, fructose, and galactose

disaccharides and ex?

2 simple sugars

- sucrose, lactose, and maltose

Polysaccharide and ex?

complex carbs, contain up to thousands of glucose units

- starch, fiber, glycogen

storage of glucose and is found in small amounts in liver and muscle

- about 15g/ kilo bodyweight

- if glucose is not metabolized (used for energy) then it is synthesized to form glycogen

glycogen

glucose being converted into glycogen is known as what?

glycogenesis

What is the recommended amount of fiber daily for women and men?

women= 21-29g

men= 30-38g

lipids include . . . (4)

1. triglycerides

2. fatty acids

3. phospholipids

4. cholesterol

triglycerides are formed by . . .

glycerol w/ 3 fatty acids; the majority of lipids found in the body are triglycerides & fat can refer to triglycerides

have no double bonds, and their carbon molecules are saturated with hydrogen

- saturated fatty acids are used for certain physiological and structural functions but the body can make these fatty acids therefore they are not required through diet

saturated fatty acid

electrolytes are lost during exercise . . . which two are significantly lost

sodium and chloride

- less loss of potassium, magnesium, and calcium

How much glycogen is stored per kilogram of body weight?

15g per kilogram of body weight

ex: 80kg man can store 1200 calories of glycogen

a type of carb formed when 3-10 simple sugars are linked together, they are rapidly fermented by bacteria in the gut and can lead to excessive gas and bloating

- found in veggies, fruits, whole grains, dry beans, peas, nuts, and seeds

oligosaccharides

in order to notice any benefit form carb loading the athlete must consume

8-10 g of carbs per 1kg

aerobic endurance athletes daily need to consume how many carbs and how much protein?

8-10g of carbs per kg of weight

and

1.0-1.6g of protein per kg of weight

aerobic athletes should consume ____-____g carbs during aerobic exercise.

28g-144 of multiple types of carbs

Strength athletes should have how many carbs and protein daily?

protein = 1.4-1.7g per kg of body weight

largest contributor to total energy expenditure, accounting for 65%-70% of daily energy expenditure

basal metabolic rate (BMR)

RMR= 500 + 22xLBM (Lean body mass; LBL)

Cunningham equation

to calculate BMI using pounds and height, use this equation . .

- (weight (lbs) x 703) / height SQUARED (in)

- weight (kg) / height SQUARED (meters)