1/14/08 Definitions and Acronyms

Nutrition
1.14.08

This class will take general nutrition and apply it to sport/fitness.

Never give specific suggestions- we can't give specific advice.

Nutrition: The study of the nutrients in foods and of the body's handling of them.
Possible factors in choosing what we eat: taste, cost, location, ethnicity, etc.
1. Ingestion
2. Digestion
3. Absorption
4. Transport (in the blood)
5. Metabolism
6. Food interactions
7. Storage
8. Excretion
Also refers to the: psychological, sociological, economic, etc. factors in one's diet

Nutrient: substance obtained from food. Used in the body to provide energy and/or structural material, regulate growth, maintenance, and repair of body tissue.

6 (7) Categories of Nutrients:

1. Vitamins
2. Minerals
3. Water
4. Proteins
5. Carbs (CHO)
6. Lipids
7. Alcohol- very small amounts help w/ archery and marksmanship (Olympic sports).

Proteins, Carbs, Lipids and Alcohol are all energy nutrients: Nutrients that can be broken down and used for synthesis of ATP directly.

Sports Nutrition (The official definition)- The application of nutritional principles to enhance sports performance. (Timing and quantity of food differ for athletes)

Essential Nutrients:
1. Those nutrients that body CANNOT make-they are essential in your diet-you must consume them.
2. 49 different essential nutrients
3. Can make water but not nearly enough (not in sufficient quantity)

Non-essential Nutrient: Those nutrients that the body can produce. They are not required in diet (example: cholesterol)

Energy: Ability or capacity to perform work

Calorie: A unit by which energy is measured. (= kilocalorie)

calorie: 1/1000 of a kcal (1000 calories in 1 Calorie)

Calories burned during exercise are the same as Calories in food.

kcal (1000 cal)
1. a unit by which food energy is measured
2. 1 kcal is equal to the amount of heat required to raise the temp of 1 kg of H2O by 1 degree Celsius.
eg. 1 calorie is the amount of energy it takes to raise 1 gram of H2O by 1 degree C.

MEMORIZE:

1 gram of CHO= 4 kcals
1 gram of protein= 4 kcals (4.3 but it takes .3 to digest)
1 gram of lipids= 9 kcals
1 gram of alcohol= 7 kcals

For the next section, please refer to the 4th-9th pages of the packet (not the ones #ed 4-9)

RDA

Pg. 4 of pkt.

RDA is the predecessor of the DRI and stands for Recommended dietary allowance

RDA est. 1943
Over 30% of drafts and recruits for WWII were turned away for health issues from deficiencies in nutritional intake
Government knew this was dangerous to general public health
Updated every 10 years

DRI stands for Dietary Reference Intakes
a set of values for 9 vitamins, 4 minerals, and the compound choline.
It is an umbrella term for EAR, RDA, AI, & TUIL

Pg. 5 EAR

Based on research from hundreds or thousands of articles for each age group and set on a reference male (170lbs. 5'9") and a reference female.
EAR covers 50% of all people.
(Test question) When the government doesn't ask you specific questions about yourself, the advice is based on the EAR (& the reference male and female).

Pg. 6 (test question) Know the 4th bullet point

Pg. 7 AI Data is not adequate
Pg. 8 TUIL - Tolerable upper intake limit of a substance. EG. vitamins A & K can be extremely toxic at these levels.

Pg. 9 EMR - The lower limit
1) K (potassium)
2) Na (sodium)
3) Cl (chloride)

Using Nutrient Recommendations
1. Nutrient intakes apply to healthy individuals only
2. Recommendations on
Red flag is <67% of RDA (of any particular vitamin or mineral)
1. Suggest that nutrients come from a variety of foods from all 5 food groups
2. Not from supplements and fortifications

RDA & AI are recommendations over time- over a couple of days--eg 3 day recall
We look at averages- meet needs over a 3 day span. (1 day you could get more than another)
Average of 3-7 days depending on the article you read.

TUIL is base on 1 day.
RDAs are designed for groups, not individuals- do they fall into a group? Everyone (especially the extremes) has different needs.
Red flag when below 67% of RDA (on essentials, not on things like cholesterol or saturated fat)

Read Ch. 4 in Nutrition book - Carbohydrates