1st Midterm Flashcards
What is nutrition?
The science of how the body ingests, digests, absorbs, and metabolizes nutrients.ingestion, digestion, absorption, metabolism, and biochemical functions of nutrients.
What is sports nutrition?
The use of nutrition and exercise science to enhance performance, training, and recovery.
Training periodization involves changing…
intensity, volume, and specificity
what are the roles of macro, meso, and microcycles of periodizes nutrition plans
MACRO matches the duration of the overall training plan
MESO serves the specific nutrition need of the training mesocycle
MICRO makes refinements to dietary intake
what are Dietary Reference Intakes (8 things)
Guidelines for consumption of:
Calories
Carbs
Proteins
Fats
Fiber
Vitamins & Minerals
Electrolytes
Water
Dietary Reference Intakes (DRI) encompass which 4 reference values
RDA - Recommended dietary allowance
AI - Adequate intake
EAR - Estimated average requirement
UL - Tolerable upper intake level
when RDA cannot be used for recommended daily intake, what is the best alternative?
AI, or adequate intake can be derived from scientific estimation.
how can DRI be incorrect for athletes
athletes typically consume more calories, water, and sodium than the general population
what is an Ergogenic aid
any external influence that may enhance training, recovery, or performance.
what is GMP as it pertains to supplements
Good Manufacturing Practices are FDA mandated and are intended to bring supplement manufacturing standards in line with pharmaceutical standards.
what are botanicals
compounds extracted from foods and concentrated into solid or liquid supplements
what are 4 factors to consider when selecting a supplement
legality, safety, purity, effectiveness
what 6 things are generally considered safe supplements
vitamins
minerals
protein
amino acids
creatine
caffeine
whats the recommended daily limit for sugar
less than 10% of total calories
whats the recommended daily limit for saturated fats
less than 10% of total calories
whats the recommended daily limit for sodium
less than 2.3g
whats the recommended daily limit for alcohol
1-2 drinks per day max
what are the 4 fat soluble vitamins
A D E K
what are the 9 water soluble vitamins
C, B1-3, B5-7, B9, B12
What is the name of vitamin C
ascorbic acid
What is the name of vitamin B1 and what is its main function
Thiamin - CHO metabolism in Krebs cycle
What is the name of vitamin B2 and what is its main 2 functions
Riboflavin - energy production as FADH and Redox reactions
What is the name of vitamin B3 and what are it’s 2 main functions
Niacin - energy production as NADH and antioxidant regeneration
What is the name of vitamin B5, what is its main function, and which molecule is it a component of
Pantothenic acid - oxidation of fatty acids and CHO - part of acetyl CoA
What is the name of vitamin B6 and what is its main function
Pyridoxine - transamination
What is the name of vitamin B7 and what is its main function
Biotin - macronutrient metabolism
What is the name of vitamin B9 and what is its main function
Folate - RBC and DNA synthesis - very important during pregnancy
What is the name of vitamin B12 and what are it’s 3 main functions
Cobalamin -
macronutrient metabolism
Red blood cell synthesis
Myelination of nerves
what is the name of vitamin A
Retinol
What is the name of vitamin D
Cholecalciferol
What is the name of vitamin E
Tocopherol
What is the name of vitamin K
Phylloquinone
what are some functions of vitamin A
immune system
vision
cell growth
cell communication
weak antioxidant
what are 2 forms of vitamin A and what is the main difference between the 2
retinol and carotenoid precursors.
retinol = animal source
carotenoid precursors = plant sources
which carotenoid precursors become retinol when they enter the body
a-carotene
b-carotene
b-cryptoxanthin
what are the 3 main food colors associated with vitamin A
yellow, orange, red
what is Lutein
a yellow carotenoid supplement that may protect against macular degeneration. Found in dark leafy greens and egg yolk
what is Lycopene, and what are 3 things it can prevent
a red carotenoid supplement that prevent cardiovascular disease, poor blood pressure and prostate cancer.
what does international units (IU) measure in vitamins
the biological activity
what are the best sources of vitamin A
liver and fish oils
dark leafy greens
orange, yellow, or red fruits and vegetables
what does a toxic amount of vitamin A do
(hypervitaminosis A)
coma or death
in pregnancy can be teratogenic
what is a physical sign of vitamin A excess
skin turns orange, can be patchy
(carotenosis)
what are the 2 dietary types of vitamin D and what are their names
D2 ergocalciferol
D3 cholecalciferol
what are 3 main functions of vitamin D
enhances mineral absorption
regulates calcium and phosphate concentrations
promotes bone growth
what are the 3 main symptoms of toxic vitamin D intake
(hypercalcemia)
nausea, vomiting, confusion
heart arrythmia
kidney stones
what is a symptom of vitamin D deficiency
Bone softening and deformation (bow leggedness)
ie osteoporosis
what 2 organs are needed to metabolize cholecalciferol (vitamin D) and what do they do
liver converts to calcidiol, then kidneys convert to calcitriol
what are the best food sources of vitamin D
animal products: fatty fish, egg yolk, liver, cheese and yogurt
what is a fortified food
has added nutrients that were not originally present
which wavelength of UV light helps create vitamin D in our skin
UVB
what are 2 naturally occurring groups of vitamin E, and how many forms do each have
tocopherols
tocotrienols
each have 4 forms: alpha, beta, gamma, delta
meaning there are 8 types of vitamin E
what is the only form of vitamin E that suits human needs
a-tocopherol
what is the main role of vitamin E
a fat soluble antioxidant in cell membranes that interacts directly with free radicals
what are the best sources of vitamin E
nuts and seeds
vegetable oils
leafy greens
what are the 2 groups of vitamin K
K1 phylloquinone
K2 menaquinone
what are the 3 main roles of vitamin K
blood clotting
bone metabolism
arterial health
how soon can water soluble vitamin deficiency appear
10-40 days
what are the 4 main roles of vitamin C
water soluble antioxidant that regenerates other antioxidants
wound healing
assists in iron absorption
immune function
what is the RDA and UL of vitamin C
75-90 mg and UL is 1800mg
what does vitamin C do when you have a cold
reduced duration by about 10%
what are 4 ways exercise may increases need for vitamins
decreased GI absorption
increase loss via sweat or urine
increased utilization due to stress of exercise
increase need due to gain in muscle mass
increase in vitamin usage means more needs to be ingested (T/F)
False. Vitamins can be effectively recycled
which B vitamin is most rapidly lost as a result of exercise
B6 pyridoxine
Does an increase in B1 thiamin increase ATP production? (T/F)
False. Increase beyond needed levels does not increase ATP
what is the side effect of B3 niacin toxicity
niacin flush
what does B12 Cobalamin deficiency cause
megaloblastic anemia, abnormal large RBCs
in general, what are the roles of B vitamins
energy metabolism & limiting oxidative damage
which vitamin helps restore vitamin E as an antioxidant
Vitamin C
Which vitamin helps restore vitamin C as an antioxidant
B3 niacin
what is required for absorption of B12 cobalamin
Intrinsic Factor (IF) produced in the stomach
what causes pernicious anemia
lack of Intrinsic Factor
vitamin supplementation is a good performance enhancer (T/F)
False. Vitamin supplementation is good for preventing deficiencies but don’t generally enhance performance when taken beyond required intake levels.
what are the 7 macrominerals
potassium
chloride
sodium
calcium
phosphorus
magnesium
sulfur
what is the RDA for calcium
1g
what is the RDA for iron
8-18mg
what are the 4 main functions of calcium
bones and teeth
muscle contraction
nerve conduction
hormone secretion
what are 2 deficiency symptoms of calcium
rickets (bone deformation)
osteoporosis
what is the main symptom of calcium toxicity
kidney stones
what are the 6 best food sources for calcium
dairy products
dark leafy greens
fish
calcium fortified products
seeds
tofu
what are the 2 main roles of copper
enzyme components
hemoglobin synthesis
what are the 2 main deficiency symptoms of copper
anemia
demineralization of bone
what are the 2 main toxicity symptoms of copper
GI distress
liver damage
what is the main functions of chromium
insulin sensitivity - as glucose tolerance factor (GTF)
what disease is chromium important in regulating
type 2 diabetes, by improving glycemic control
what is the main function of fluoride
healthy bones and teeth
what are the 2 main deficiency symptoms of fluroride
tooth decay
osteoporosis
what is the main toxicity symptoms of fluoride
mottled teeth (red-brown staining)
what is the best source of fluoride
fortified tap water
what is the major function of iodine
synthesis of thyroid hormones
what is the main deficiency symptoms of iodine
development of goiters (enlarged, swollen thyroid glands)
what are the best 3 food sources of iodine
salt, saltwater fish, kelp
what are the 3 main functions of iron
hemoglobin component
cellular oxygenation
immune fucntion
what are the 2 main deficiency symptoms of iron
fatigue
risk of infection increases
what are the 3 main toxicity symptoms of iron
acute GI distress
iron poisoning
hemochromatosis (buildup of bodily iron, precursor to iron poisoning)
what is the best food source of heme iron
meat
what are the 2 best food source of non heme iron
fruits and veggies
fortified grains
what are the 2 main functions of magnesium
bone synthesis
enzyme component (300+)
what is the main toxicity symptom of magnesium
diarrhea, usually from supplement form magnesium
what is the main function of potassium
main intracellular cation
what is the most severe deficiency symptom of potassium (also a toxicity symptom)
cardiac arrhythmia
what is a moderate deficiency symptom of potassium
hypertension (high BP)
what is the major function of selenium
antioxidant enzyme component
what are the 2 main functions of sodium
main extracellular cation
fluid balance
is sodium deficiency common
no, its everywhere
what issue can athletes have with sodium due to excercise
hyponatremia due to loss of sodium from sweat
hyponatremia = low sodium blood levels
what % is sodium in table salt
40% by mass
what is a toxicity symptom of sodium
elevated blood pressure
what are the 2 main functions of zinc
enzyme component
immune function
what is the main deficiency symptom of zinc
poor immune system
what are the 2 main toxicity symptoms of zinc
immunosuppression
impaired copper metabolism
what are the 2 main excretion functions for minerals and which minerals are found in each
sweat (electrolytes, sodium)
urine (zinc, iron)
which 2 minerals are underconsumed by over 40% of the population
magnesium and calcium
what is more tightly regulated by the body, minerals or vitamins?
minerals
what are chelating agents
Claw shaped compounds found in food that can alter mineral absorption. Mostly inhibits but can also enhance in some cases
what are 2 things you could consume that might put you at risk for mineral toxicity
fortified foods
high potency supplements
what are the 2 most common subclinical mineral deficiencies, and what do they become in clinical cases
pre-anemic iron deficiency
osteopenia (low BMD)
in clinical cases:
anemia
osteoporosis
what are the 7 minerals involved in bone formation
calcium
phosphorus
fluoride
magnesium
iron
zinc
copper
what are the 3 vitamins involved in bone formation
D, K, C
what is vitamin D’s role in bone formation
regulates calcium levels
what is vitamin K’s role in bone formation
incorporates calcium into hydroxyapetite
what is vitamin C’s role in bone formation
collagen synthesis
what % of peak mineral density is developed by age 19
95%
which mineral is most effected by low estrogen levels in menopausal women
calcium, concentration drops
what age group requires the most calcium
9-18yrs
dosage of calcium supplements are most effective below this amount
500mg
what gram amount of iron can be found in your body’s red blood cells
2.5g
what is ferritin and what 3 places is it generally found, and what amount of it is generally stored in the body
primary storage form of iron
liver, spleen, bone marrow
2g
what is circulating iron in blood plasma carried with, and how much is there generally in the bloodstream
transferrin, 3-4mg
what are myoglobins, and which mineral is it associated with
muscle cell oxygen binding proteins, iron
what are cytochromes and which mineral is it associated with
electron transportation proteins, iron
if someone says they have 55% hematocrit, what does it mean
they have 55% of their blood as RBC’s
what is an indirect measurement that can be taken to estimate someone’s iron storage levels
measure the iron saturated transferrin in a blood sample
how much does aerobic capacity decline when someone has anemia
50%
what compound is low when someone has functional iron deficiency
ferritin, below 100ng/mL
how many essential minerals are there
21
how many minerals had a DRI intake value been established for
15 of 21
how many minerals had a DRI UL value been established for
16 of 21
