1. Chapter 15 Nutrition for Fitness and Athletics

2. Key Concepts

3. complete proteins complex carbohydratescomplex carbohydrates disaccharides essential amino acids frank anemia hemochromatosis hypoglycemia latent iron deficiency monosaccharides prelatent iron deficiencyprelatent iron deficiency recommended daily caloric intakerecommended daily caloric intake simple carbohydrates sports anemia

4. Review Questions

5. What are the recommended daily caloric intakes for a moderately active adult male and female? 2900 for a male and 2200 for a female

6. What are the percentages of carbohydrate, protein, and fat in a typical American diet? Carbohydrate: –46% Protein: –12% Fat: –42%

7. What are the recommended percentages of carbohydrate, protein, and fat that should make up a healthy diet for athletes and non- athletes? Carbohydrate: –55 to 58% Protein: –12 to 15% Fat: –25 to 30%

8. What is the maximum percentage of total caloric intake recommended for simple sugars? 10 percent

9. What percentage of total calories should come from saturated fat? 10 % What percentage of total calories should come from mono- and poly-unsaturated fats? 20 %

10. Fat produces more than twice as much energy per gram as carbohydrates, so why are carbohydrates favored for athletes? Fat requires more oxygen for each calorie, and in many athletic events the energy production per unit of oxygen consumed is of high importance.

11. What is the recommended carbohydrate intake before, during, and after a competition? Before –should be based on the athlete’s experiments during training During –take in 25 to 30 grams of carbohydrate (100 to 200 kilocalories) every half hour After –take in 100 grams of carbohydrate (400 kilocalories) within 15 to 30 minutes of exercise and additional 100-gram feeding every two to four hours thereafter

12. Why is it better to take in carbohydrates immediately after an event rather than waiting? Glycogen synthesis is greater when carbohydrates are ingested immediately after exercise. Failure to replenish glycogen can result in poor performance.

13. What are six factors that affect protein metabolism? Mode of exercise Frequency of exercise Intensity of exercise Duration of exercise Training status Quality of protein

14. For strength and endurance athletes, are the recommended percentages of fat, carbohydrate, and protein the same, higher, or lower? Fat: –same Carbohydrate: –same Protein: –strength is higher –endurance is same

15. Do people need vitamins to supplement their normal diet as a result of the increase in metabolism due to exercise? If the diet is sound in the first place, supplementary vitamins are not needed. Eating larger amounts of food as daily workout levels increase usually provides the needed increase in vitamins.

16. Name some groups of athletes who may require iron supplementation (under medical guidance). Male and female endurance athletes Adolescent athletes Athletes who lose weight for competition Vegetarian athletes

17. Why is it important not to give iron supplements to athletes without medical supervision? Doing so can induce deficiencies of other trace minerals and may produce iron overload in some people

18. What are the three stages of iron deficiency? Describe the characteristics of each. 1.Prelatent iron deficiency: characterized by a decrease or absence of storage iron 2.Latent iron deficiency: characterized by an increased total iron binding capacity and reduced serum iron 3.Frank anemia: characterized by a drop in the hemoglobin level below normal values

19. Summarize the American College of Sports Medicine’s recommendations regarding fluid intake before, during, and after exercise. 1.Drink adequate fluids during the 24 hours before an event. 2.Drink about 17 ounces about two hours before exercise. 3.During exercise, consume enough fluids to replace water lost through sweating. 4.Fluids should be cooler than ambient temperature, flavored, and in containers that make it easy to drink enough without disrupting exercise. 5.For events lasting over an hour, fluids should contain proper amounts of carbohydrates and electrolytes. 6.During intense exercise lasting more than one hour, drink fluids containing 4 to 8 percent carbohydrates. 7.For exercise lasting more than an hour, sodium should be included in the rehydration fluid.

20. What five characteristics should pre-exercise meals have? Sufficient fluid to maintain hydration Be low in fat and fiber Be high in carbohydrate Be moderate in protein Be composed of food familiar to the athlete

21. Useful Websites

22. Nutrition Navigator http://navigator.tufts.edu Food and Nutrition Information Center www.nal.usda.gov/fnic/ American Dietetic Association www.eatright.org Vitamins and Minerals www.foundhealth.com/vitamins Nutrition for Physical Activity and Athletics www.agweb.okstate.edu/pearl/fci/health/f-3132.pdf