1 9 2017-05-06 Marie Spano, MS, RD 185 AND CSSD
2 9 2017-05-06 PhD HIPAA sports nutrition coach ACE ISSN Sports Nutrition Specialist Certification ISSN CISSN IOC IOC 3
3 136 EPA D 46 B12 B12 B12 2010 98 9.1 MyPlate www.choosemyplate.gov 9.1 9.2 30 SuperTracker
4 9 2017-05-06 DRI; Dietary Reference Intake 68, 70, 72, 142, 169 36 115 115 DRI RDA Recommended Dietary Allowance AI Adequate Intake UL Tolerable Upper Intake Level EAR Estimated Average Requirement E 71, 173 E 175 DRI 175 2015 176 D D 176 176 B12 10 30 50 B12 B12 176 B12 175 3
5 69 20 169 9.3 15 48 69, 110 PDCAAS 159 110 Maillard reaction 184 106 119
6 9 2017-05-06 19 RDA kg 0.8g 69 13 18 RDA 10 69, 95, 165 101 IOM AMDR AMDR 20 18 10 30 18 10 35 15 172 AMDR 176 DRI AMDR DRI AMDR 2000kcal 100kcal 93 RDA RDA 54 121, 122 RDA 94 50 33 56 I IGF-I 151 kg 0.7 2.1g 87 kg 0.7kg 86 41 vs. 5 16, 59, 101 91, 134 kg 0.8 1.0g 21 kg
7 1.0 1.6g 128, 165 kg 1.4 1.7g 96 kg 1.4 1.7g 127 48 28, 42, 97, 145 4:1 3:1 85 20 48g 82 28 84 105 65 60 kg 2.8g 132 9.4 kg 1.0 1.7g
8 9 2017-05-06 107 32, 135 77, 166 kg 15g 1 20 3/4 1/4 20 GI g GI 100 76 25 50g g 100 GI 45 GI GI GI 99, 100 GI GI 27,
9 60 GI 45 GI 9.5 21 GI GI 35, 167 GI GI 160, 180 GI GI GI GI 23 131 GL portion size serving size GI 9.6 GI GI 100 GI 100 45 GL 90 GI GL 19 GI GL 63, 152 2 DRI 21 29g 30 38g 2, 11 64 70 80 VO2max 90 kg 10g 75 10, 163
10 9 2017-05-06 kg g 153 kg 1.5g 30 74 43 g g kcal kcal 174 EPA DHA EPA DHA 107, 113 ALA EPA DHA vivo ALA EPA 0.5 ALA DHA 130 ALA EPA DHA ALA ALA 38
11 150 A E D K LDL LDL VLDL LDL 44 LDL 162 VLDL 116 HDL HDL 9.7 LDL HDL 125, 162 2015 10 10 176 126 54 72kg 160 22400kcal 53 140 79 57, 79 66 129, 139, 143 67, 177 B 9.8
12 9 2017-05-06 B C B12 170 B12 17, 72 A D E K 142 A A 67, 141 A A 70, 142 D 142 E E E 124 K 92 9.9 2 158 51 41, 46, 85 183 NHANES 16 19 16 20 49 12 102, 137 89, 118 18, 61 157, 161 15 111 13 19
13 70 15 35 111 20 165 C 70, 165 103 179 24, 47, 114, 144, 179 90 58, 154 71 71 NHANES AI 13 15 14 18 51 10 9 45 70 68 78 99
14 9 2017-05-06 31, 147 50 45 45 12, 40 12, 168 13, 25, 37, 55, 81, 83, 112, 149, 158 31, 52, 109, 146 26, 109, 117 AI 3.7L 2.7L 3.0L 3.8L 68 31, 34 31 NFL National Football League 93 6kg 1.4 0.45L 135.6 17kg 2.25 0.68L 4.5 6.4 2.0L 10.1 3.1L 51 14 52, 181 NBA National Basketball Association 40 21 8 1.0 4.6L 2.2 0.8L 120 0.3L 148 146, 147 9.10 USG 178
15 120, 133 0.45kg 0.5L 16 473ml 146 kg 22 14, 22 156 68, 109, 146 49 B 178 88 108 0.2g/L 10mEq/L 12.5g/L 544mEq/L 31, 146 130mmol/L 125mmol/L 120mmol/L 4, 6, 146 120, 146 29
16 9 2017-05-06 40kg 20 150ml 60kg 20 250ml 30, 182 L 20 30mEq 460 690mg L meq 78 195mg 120, 138 10 12 22 kg 1.5L 50 7 10 146 15 80 [ p.198 box] 146 IOM L 20 30mEq USG 1.02 460 690mg L meq 146 78 195mg
17 10 73 33, 80 cool 10 15 cold 22 40kg 20 148ml 60kg 266ml 15 20mmol/L 946ml g 90 30, 182 68, 146 12 kg 1.5L 50 146, 155 AMDR Acceptable Macronutrient Distribution Range AI Adequate Intake amino acids anemia bioavailability carbohydrate cholesterol dehydration DRIs: Dietary Reference Intakes disaccharides DHA: docosahexaenoic acid EPA: eicosapentaenoic acid electrolytes EAR Estimated Average Requirement fat fatty acids fiber fructose galactose gluconeogenesis GI: glycemic index glycemic load glycogen glycogenesis glucose HDL high-density lipoprotein hydration hypohydration hyponatremia
18 9 2017-05-06 lactose LDL low-density lipoprotein macronutrient maltose micronutrient minerals monosaccharides monounsaturated muscle protein synthesis MyPlate nutrient density omega-3 fatty acid alpha-linolenic acid ALA polypeptide polysaccharides polyunsaturated protein protein digestibility PD- CAAS protein digestibility correct amino acid score RDA Recommended Dietary Allowance saturated sports dietitian sucrose UL Tolerable Upper Intake Level triglycerides VLDL very low-density lipoproteins vitamins a. b. c. d.. a. b. c. d.. a. b. 30 c. 500mg d.. a. b. c. d.. a. b. c. d..