3.1 Nutrition Flashcards
Macronutrients
Nutrients needed in large amounts
Mainly needed for energy
Carbohydrate, protein, lipid (fat), water
Examples of carbohydrate sources
Cereals, wheat (bread), potato, pasta, rice
Functions of carbohydrates
Fuel, energy storage, cell membrane, DNA, RNA
Examples of protein sources
Meat, fish, dairy
Functions of proteins
Structure, transport, communication, enzymes, protection, fuel
Examples of fat sources
Eggs, nuts, meat
Functions of fats
Fuel, energy storage, cell membrane, hormones, precursor of bile acid
Examples of water sources
Beverage, fruit, vegetables
Functions of water
Medium for biochemical reactions, transport, thermoregulation, excretion, lubrication
Micronutrients
Nutrients needed in small amounts
Mainly needed for overall health
Vitamin, mineral + trace elements, fibre
Examples of vitamin sources
Fruit, vegetables
Functions of vitamins
Energy release from macronutrients, metabolism, bone health, blood health, immune function, eyesight
Examples of mineral + trace element sources
Meat, milk, fish, diary, salt, fruit
Functions of minerals + trace elements
Mineralisation of bones + teeth, blood oxygen transport, muscle function
Examples of fibre
Vegetables, fruit, beans, grain
Functions of fibre
Adds bulk to diet, aids digestion, prevents constipation
Glucose molecule
Carbon, hydrogen, oxygen 1:2:1 ratio
C6H12O6
Condensation reaction in glucose molecules
Mono + mono/di/poly = di/ply + water
Glucose molecules can combine to form disaccharides & polysaccharides through the condensation reaction
Condensation reaction: Linking of a monosaccharide, disaccharide or polysaccharide by the removal of a water molecule
Composition of triacylglycerol
Glycerol (alcohol with 3 hydroxyl groups [OC] + 3 fatty acids (long chain hydrocarbons [HC] with a carboxyl group [COOH] at the end)
Condensation reaction links them together
Occurs between one of the OH groups of the glycerol, and the COOH group of the fatty acid.
This produces one molecule of water.
Saturated fatty acids
Have no double bonds between individual carbon atoms of the fatty acid chain
Originate from animal sources
e.g. mean, poultry, full-fat dairy products
Also originate from topical oils
e.g. palm, coconut oils
Unsaturated fatty acids
Have one or more double bonds between carbon atoms within the fatty acid chain
Originate from plant-based foods
e.g. olive oil, olives, avocado, peanuts, cashew nuts, canola oil, sunflower oil, rapeseed
Protein molecule
Carbon, hydrogen, oxygen, nitrogen (CHON)
Essential amino acids
Can not be synthesised by the human body
Must be obtained from the diet
Non-essential amino acids
Can be synthesised by the human body
Healthy balanced diet
A diet that contains adequate amounts of all the necessary nutrients (macro + micro) required for healthy growth and activity
Recommendations of a healthy balanced diet
Carbs: 45-65% Proteins: 10-35% Lipids: 20-35% Monounsaturated: 25g Salts:
Approximate energy content of carbs, proteins & lipids
Carbs: 1760kJ
Proteins: 1720kJ
Fats: 4000kJ
Recommended energy distribution of macros between endurance athletes and non-athletes
During prolonged, aerobic exercise, energy is provided by muscle glycogen stores
Glycogen stores directly depend on the amount of carbs ingested
Carbs play a crucial role in athletic performance due the the energy used
Carb intake = higher:
Athlete replenishes glycogen energy stores & reduces risk of rapid fatigue + decline in performance
Protein + fat = slightly higher:
Fat is used once glycogen stores are depleted
Prolonged exercised can degrade muscle
Amino acids are needed during recovery phase
