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Flashcards in Sports nutrition Deck (27)
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1

Higher intensity exercise burns what?

Carbs

2

What is the recommendation for protein intake in an athelete?

1.2-1.7 g/kg

3

What is the issue with plant derived protein?

Usually lacks one or more essential amino acids

4

What percent of your daily calorie intake should be fat?

20-35%

5

How much water should you drink two hours before exercising?

16 oz

6

How often should you drink water while exercising? How much?

6-12 oz every 15 minutes

7

How many ounces of water should you drink per pound of body weight lost during exercise?

24 oz

8

True or false: thirst is not a reliable indicator of hydration status

True

9

Thirst may indicate a loss of what percent of body weight due to dehydration?

1%

10

You should aim to lose less than what percent of body water weight during exercise?

2%

11

How many grams of creatine increase athletic performance?

20 grams

12

What is the recommendation for Ca intake for female atheletes between 9-18 yo?

1300mg/day

13

What is the recommendation for Ca intake for female atheletes older than 19?

1000mg/day

14

Vitamin D levels are determined by measuring levels of what?

25-hydroxycholecalciferol

15

What vitamin has been shown to reduce exercise related inflammation?

VIt D

16

What is the recommended daily intake of Fe for women? men?

Women= 18 mg/day

Men = 8 mg/day

17

What is serum ferritin?

Fe transport

18

What are the two sources of Fe?

Heme and non-heme Fe

19

Which vitamin has been shown to increase the absorption of Fe?

Vitamin C

20

What are the components of the female athlete triad?

Disordered eating
Amenorrhea
Osteoporosis

21

If a woman has not had a period by what age, is she considered to have amenorrhea?

16

22

Women who have not had a period in how many months are considered to have amenorrhea?

2-3 months

23

True or false: oral contraceptives have been shown to reduce the risk of osteoporosis

False

24

Why is fiber bad before meals?

Absorbs water through the gut

25

What is the most important energy source post workout?

Carbs (3:1 ratio of carbs:protein)

26

What food group increases as you train harder? Which decreases?

Grains increase
Fruits/veggies decrease

27

What mineral inhibits the absorption of Fe?

Ca