Basics Of Sound Nutrition Flashcards
List the additional 5 tips on sound nutrition.
1) eliminate junk food
2) drink 8-10 glasses of water a day
3) determine your daily protein requirements
4) consume high fiber foods
5) increase your lean body weight through resistance training
List the five rules of performance nutrition.
1) always eat 5 times a day
2) plan each of your meals using the caloric ratio of 1 part fat, 2 parts protein and 3 parts carbohydrates as a place to begin
3) eat for the caloric needs of the next three hours
4) to lose fat you must have a negative calorie balance; to gain muscle you must have a positive calorie balance
5) it is almost impossible to get all the nutrients you need from just the foods you eat
To get five meals/snacks in a day, how often should you eat?
Apx every three hours
What are the three types of carbohydrates?
Monosaccharides: glucose, fructose
Disaccharides: sucrose (glucose+fructose)
Polysaccharides: starch, fiber
Which type of carbohydrate can the body absorb?
Monosaccharides
What are the three possible paths for monosaccharides/blood glucose?
1) burned if blood glucose is not a stable 20 grams
2) stored at glycogen in the muscles and liver
3) stored at adipose tissue
How much glycogen do the muscles and liver store?
Liver 80-100 grams (to be circulated)
Muscles 300-600 grams (to be used by muscles only)
What is the disadvantage of glucose stored as adipose?
Adipose can’t be covered back to glycogen or glucose; it can only be burned as fatty acids which is not the body’s primary choice of fuel.
What does glycemic index refer to.
The percentage that a food raises your blood sugar relative to pure glucose.
Give the levels for low, medium and high glycemic foods.
Low: 70
What is the compound that is only found in plants?
Fiber
What is fiber?
The indigestible complex carbohydrates
What are the two forms of dietary fiber.
Soluble and insoluble
How many grams of fiber are recommended for a day?
25-30 grams
What is the role of soluble fiber?
They dissolve in water and bind to bile acids causing them to be excreted from the small intestines decreasing the level of cholesterol by blocking the digestion and absorption of lipids.
What is the role of insoluble fiber?
They act as roughage/bulk to help clear the waste from the GI track.
Define carbohydrate.
Any of a group of chemical compounds including sugars, starches and fiber, containing carbon, hydrogen and oxygen with a 2:1 hydrogen-to-oxygen ratio.
How many calories does s gram of carbohydrates yield?
4
Define protein.
Ant of a group of complex nitrogenous organic compounds that have amino acids as their basic structural units that are found in ALL living matter and are REQUIRED for the growth and repair of all animal tissue.
How many calories does a gram of protein yield?
4
What are the three classifications of amino acids?
Essential: the body does not produce them, must be obtained through food.
Conditionally- essential: the body does produce them, but during illness and other stressors additional amounts must be obtained through the diet.
Nonessential: the body produces them in sufficient quantities.
Define fats/lipids.
Any of various soft, solid, or semisolid organic compounds comprising the glycerine eaters, ketones, and related compounds of fatty acids and associated sterols, alcohols, hydrocarbons, and related compounds.
How many calories does a gram of fats yield?
9
What are the three classifications of fats?
Free fatty acids, triglycerides, phospholipids, cholesterol
Define vitamins.
Any of various relatively complex organic substances found in plant and animal tissue and required in small quantities for controlling metabolic processes.
Which vitamins are water soluble?
B complex and C
Which vitamins are fat soluble?
A, E, D, K
Define minerals.
They are naturally occurring homogenous inorganic substances with a specific chemical composition and characteristic crystalline structure.
How quickly does it take the body to absorb 16 oz of water?
20 minutes
How much water makes up a person’s body weight?
55-75%
How much water should you drink for every pound lost during exercise?
16 oz
