Basics Of Sound Nutrition

Question 0

List the additional 5 tips on sound nutrition.

Answer 0

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

Question 1

List the five rules of performance nutrition.

Answer 1

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

Question 2

To get five meals/snacks in a day, how often should you eat?

Answer 2

Apx every three hours

Question 3

What are the three types of carbohydrates?

Answer 3

Monosaccharides: glucose, fructose
Disaccharides: sucrose (glucose+fructose)
Polysaccharides: starch, fiber

Question 4

Which type of carbohydrate can the body absorb?

Answer 4

Monosaccharides

Question 5

What are the three possible paths for monosaccharides/blood glucose?

Answer 5

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

Question 6

How much glycogen do the muscles and liver store?

Answer 6

Liver 80-100 grams (to be circulated)

Muscles 300-600 grams (to be used by muscles only)

Question 7

What is the disadvantage of glucose stored as adipose?

Answer 7

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.

Question 8

What does glycemic index refer to.

Answer 8

The percentage that a food raises your blood sugar relative to pure glucose.

Question 9

Give the levels for low, medium and high glycemic foods.

Answer 9

Low: 70

Question 10

What is the compound that is only found in plants?

Answer 10

Fiber

Question 11

What is fiber?

Answer 11

The indigestible complex carbohydrates

Question 12

What are the two forms of dietary fiber.

Answer 12

Soluble and insoluble

Question 13

How many grams of fiber are recommended for a day?

Answer 13

25-30 grams

Question 14

What is the role of soluble fiber?

Answer 14

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.

Question 15

What is the role of insoluble fiber?

Answer 15

They act as roughage/bulk to help clear the waste from the GI track.

Question 16

Define carbohydrate.

Answer 16

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.

Question 17

How many calories does s gram of carbohydrates yield?

Answer 17

4

Question 18

Define protein.

Answer 18

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.

Question 19

How many calories does a gram of protein yield?

Answer 19

4

Question 20

What are the three classifications of amino acids?

Answer 20

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.

Question 21

Define fats/lipids.

Answer 21

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.

Question 22

How many calories does a gram of fats yield?

Answer 22

9

Question 23

What are the three classifications of fats?

Answer 23

Free fatty acids, triglycerides, phospholipids, cholesterol

Question 24

Define vitamins.

Answer 24

Any of various relatively complex organic substances found in plant and animal tissue and required in small quantities for controlling metabolic processes.

Question 25

Which vitamins are water soluble?

Answer 25

B complex and C

Question 26

Which vitamins are fat soluble?

Answer 26

A, E, D, K

Question 27

Define minerals.

Answer 27

They are naturally occurring homogenous inorganic substances with a specific chemical composition and characteristic crystalline structure.

Question 28

How quickly does it take the body to absorb 16 oz of water?

Answer 28

20 minutes

Question 29

How much water makes up a person’s body weight?

Answer 29

55-75%

Question 30

How much water should you drink for every pound lost during exercise?

Answer 30

16 oz