Question

1. Discuss the three R's of nutrition. Explain how PDIs fit into the three R's of nutrition.

2. Describe the significance of carbohydrates, fats & proteins on health & performance? what are general recommendations for each macronutrient intake? how does body type,health status and performance goals influence these recommendations?

3. Explain the difference between micro nutrients and macro nutrients. what role do micronutrient play in maintaining and optimizing health and performance? what are common micronutrient deficiencies seen athletes?

4. Describe the path of food through the digestive system and explain each organs role in the digestive process. what are some factors that influence digestion?

sports nutrition questions

Answer 1

Ans ;

1. Three r's of nutrition

Refuel

Nutritional recovery starts by refueling with glycogen or carbohydrates. Carbohydrates provide the body and brain with the fuel needed to recover and ultimately adapt to the training session.

Current data indicates that after a workout the muscle cells’ ability to begin rebuilding and replenishment peaks at about 15 minutes and declines by as much as 40 percent within 60 minutes.

Researchers report that immediate intake of carbohydrates results in a 300 percent increase in muscle glycogen at two hours and a 135 percent increase at four hours.

2. Rebuild

The next step is rebuilding cells by focusing on the protein and amino acids required to help maximize muscle repair. Even a simple cardio session results in muscle breakdown, so protein is an essential component for all post-exercise nutrition.

However, the amount of protein needed in the post-workout period is often overestimated. There are certain levels of protein that are needed, but more doesn’t always mean more muscle or better recovery.

Depending on the type and intensity of exercise, and the total calories of course needed for recovery, a range of 0.3 to 0.5 grams per kg of bodyweight, or a 3:1 ratio of carbohydrates to protein, is recommended.

3. Rehydrate

The final step is rehydration. Adequate fluids help regulate body temperature and blood pressure, and transport energy and nutrients throughout the body.

That is why it is essential to allow the body to achieve balance and maintain the process of recovery by replenishing any fluids lost during activity.

Cramping and muscle fatigue can often keep clients from sticking to a workout plan. By rehydrating and replenishing sodium, they’ll be able to reduce these post-workout symptoms.

Now that you’ve had a chance to skim over the three R’s, let’s put them into practice using three different workouts.

PDI :

The Protein Dispersibility Index (PDI) is a means of comparing the solubility of a protein in water, and is widely used in the soybean product industry. A sample of the soybeans are ground, mixed with a specific quantity of water, and the two are then blended together at a specific rpm for a specific time.

2. Carbohydrates :

Carbohydrates are a type of macronutrient used for quick energy in cells. The basic unit of carbohydrates is a monosaccharide. An example of a monosaccharide is glucose or sugar. Glucose can be by itself, or assembled into long chains to make things like starch, which can be found in potatoes.

Athletes load up on carbohydrates before a big race to give themselves a store of quick energy. Carbohydrates have gotten a bad rap lately, but everyone needs carbs! It is important to eat a balanced diet with all the major nutrient categories. Foods that contain carbohydrates include grains, cereal, bread, pasta, potatoes, fruits and sweets such as soda and candy.

Proteins : Proteins are a macronutrient that the cells in your body use for structure. Protein is very important for building tissues, such as muscle. Muscle is mainly made up of proteins. Think how bodybuilders are always eating plain chicken and protein bars - they're trying to build their muscles by getting lots of protein in their diet!

Proteins are made from smaller monomers called amino acids. There are twenty amino acids that make up all the kinds of protein your body needs. Imagine that amino acids are like Legos. To build a fancy Lego building, you need all shapes and colors of Legos. But there aren't infinite shapes of Legos; you only have so many to work with. The same thing with protein. Your body can make some of the amino acids you need, but there are nine that you must consume in your diet. These are called essential amino acids.

Fats : Fats are called lipids and are a macronutrient in your body that stores energy. Fats have long chains of carbon and hydrogen, which store lots of energy in the chemical bonds. Fats are important in our body to cushion organs, protect our cells, and send signals in the form of hormones around our body. Foods that are rich in fats are butter and oil.

3. Macro and micro nutrients ;

Macro ; In the simplest form, macronutrients are the elements in food needed for a person to grow and function. They are needed in large quantities in comparison to other nutrients which is why they are called “macro” nutrients and are commonly referred to as "macros".

Macros provide all of the calories you get from food and beverages - nutrition facts labels actually use macros grams to calculate how many calories are in the food.

Generally, macronutrients are broken into three groups: carbohydrates, protein, and fat. Alcohol is also considered a macro since it provides calories, but it is not a considered an important source of nutrition, so it is often left out when counting macros.

Micro :

Called “micro” nutrients because they are needed only in very small amounts, these substances to not provide any calories but enable our bodies to produce enzymes, hormones, and other substances vital to development, disease prevention, and well-being.

Micronutrients are commonly referred to as vitamins and minerals. And it is adequate intake of these micros that help reduce your risk of chronic disease, promote a longer life and improve your overall wellbeing. Some research even indicates that higher intakes of micros is associated with improved mood, energy levels and appetite control (3,4).

There are 26 essential vitamins and minerals from food that all contribute to endless bodily functions. Which is why correcting even a minor deficiency in a micro can lead to drastic improvements in your health and day to day life.