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Sport nutrition (EXCI 445) > Chapter 1- Nutrients > Flashcards

Chapter 1- Nutrients Flashcards

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1
Q

what is nutrition ?

A

the total of the processes of ingestion, digestion, absorption and metabolism of food

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2
Q

what is a nutrient ?

A

a substance found in food that performs one or more specific functions in the body

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3
Q

on which days should fiber be consumed for athletes

A

training days

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4
Q

when should fiber be avoided for athletes and why

A

the day of and during a race because it reduces performance

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5
Q

what are the six main nutrients ?

A 
carbohydrates
fats
proteins
vitamins
minerals
water
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6
Q

what nutrient mainly promotes growth and development?

A

proteins

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7
Q

what nutrient mainly provides energy

A

carbs

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8
Q

what nutrients are micronutrients

A

vitamins and minerals

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9
Q

which 3 nutrients mainly regulate metabolism ?

A

vitamins, minerals, and proteins

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10
Q

how are macronutrients defined ?

A

need more than a few grams/day

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11
Q

how are micronutrients defined ?

A

need less than 1g a day

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12
Q

what elements do carbohydrates consist of ?

A

carbon and hydrogen

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13
Q

what is the general formula for carbs

A

(CH2O)n

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14
Q

a large percentage of carbs is from which carb in the Western world ?

A

sugar

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15
Q

what are the main ingredients of sports drinks ?

A

glucose and glucose polymers

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16
Q

what are the three functions of carbs

A

energy to muscle

energy to the brain (main source)

storage form of energy

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17
Q

what forms can starch have

A

amylose and amylopectin

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18
Q

what is the carb intake percentage in Western diet vs athletes

A

Western diet: 40-50%

athletes: over 60%

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19
Q

what are the three main categorizations of saccharide carbs

A

mono, di, poly

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20
Q

what are the three main monosaccharides and what do they do

A 
glucose= blood sugar
fructose= mostly in fruit
galactose= breaks down into lactose
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21
Q

what are the three main disaccharides and what do they consist of

A 
maltose= glucose + glucose 
sucrose= glucose + fructose
lactose= glucose + galactose
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22
Q

what are three examples of polysaccharides ?

A

starch, glycogen, fiber

storage forms of carbs

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23
Q

what is the function of starch

A

storage of carbs in plants

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24
Q

what is the carb storage form in animals

A

glycogen

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25
Q

what are the two places that glycogen is stored

A

liver and muscles

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26
Q

can fiber be digested in humans

A

no

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27
Q

what are the two categories of fiber? describe them

A

soluble fiber and insoluble

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28
Q

how does soluble fiber affect cholesterol

A

lowers it

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29
Q

what does soluble fiber do to the gut bacteria ?

A

maintain it

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30
Q

how does soluble fiber affect satiety

A

increases it, therefore can help in weight loss

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31
Q

how does soluble fiber affect digestion

A

delays gastric emptying

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32
Q

what does insoluble fiber do in the intestine

A

adds bulk and helps retain water due to its water-attracting properties

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33
Q

insoluble fiber reduces the risk of which 4 GI diseases

A

constipation, hemorrhoids, diverticulosis, diverticulitis

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34
Q

what is diverticulosis

A

pockets in gut from excessive pressure on intestine walls; asymptomatic

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35
Q

what are the symptoms of diverticulosis

A

it is asymptomatic

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36
Q

what is diverticulitis

A

bacteria buildup, inflammation

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37
Q

how do you treat diverticulitis

A

slowly increase insoluble fiber intake

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38
Q

why would insoluble fiber reduce the risk of colon cancer

A

fiber attracts water and residue, therefore more cleaning up toxins

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39
Q

what is the recommended fiber per day for males (2 age groups)

A

19-50 years 38g

>50 years 30 g

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40
Q

what is the recommended fiber per day for females (2 age groups)

A

19-50 years 25g

>50 years 21g

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41
Q

why don’t a lot of people meet fiber requirements ?

A

bc they don’t know about them, and we eat a lot of processed food

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42
Q

what is specific about the structure of a saturated fat

A

all single bonds between the CH2

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43
Q

what is specific about the structure of a monounsaturated fat

A

one double bond between the CH2

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44
Q

what is specific about the structure of a polyunsaturated fat

A

several double bonds between the CH2

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45
Q

why is the trans fat arrangement bad for health

A

associated with cardiovascular disease and banned

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46
Q

what do triglycerides consist of ?

A

glycerol backbone and 3 fatty acids

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47
Q

what is a fancier word for omega 6

A

linoleic acid

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48
Q

what is a fancier word for omega 3

A

alpha linolenic acid

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49
Q

name 5 things that contains linoleic acid

A 
sunflower oil
safflower oil 
corn oil 
soy oil
peanut oil
50
Q

name 5 things that contains alpha linolenic acid

A 
flaxseeds
soybeans
walnuts
canola oil 
seafood
51
Q

linoleic acid- why is it named like that ?

A

first double bond on 6th carbon from methyl end

52
Q

what is the code for linoleic acid

A

18:2 w6

53
Q

what is the code for alpha linolenic acid

A

18:3 w3

54
Q

alpha linolenic acid: why is it named like that ?

A

first double bond on 3rd carbon from methyl end

55
Q

what is adequate essential fatty acid intake for males (2 age group)

A

19-50 17g/day

50+ 14g/day

56
Q

what is adequate essential fatty acid intake for females (2 age groups)

A

19-50 12g/day

50+ 11g/day

57
Q

what is the adequate essential fatty acid intake for people male and female under 19?

A

male 1.6g/day

female 1.1g/day

58
Q

what is the AMDR for linoleic acid (EFA)

A

5-10% total kcal

59
Q

what is the AMDR for alpha linolenic acid (EFA)

A

0.6-1.2% total kcal

60
Q

what are the two ways to prescribe adequate intake ?

A

g/day or %kcal (AMDR)

61
Q

which is more individualized ? g/day or AMDR ?

A

AMDR

62
Q

what will baby have with a fatty acid deficiency ?

A

dermatitis, eczema

63
Q

are fatty acids hydrophobic ?

A

yes

64
Q

does fiber work as a laxative ?

A

yes

65
Q

can humans make essential fatty acids ?

A

no which is why omega 6 and omega 3 nutrition is so important

66
Q

order chylomicrons, VLDL, LDL, HDL by density

A

chylomicron < VLDL

67
Q

what do chylomicrons do

A

transport fat into liver

68
Q

what does liver VLDL do

A

delivers fat to muscles and tissues

69
Q

what does LDL do

A

VLDL becomes LDL (becomes denser by collecting fatty acids and bringing them to muscles)

70
Q

what does HDL do

A

produced by liver, collects fats, therefore “good due to its function”

71
Q

what is the function of lipids in the body’s anatomy ?

A

cushioning: organs encased in fat layer to be protected

72
Q

what is the function of lipids in transport ?

A

transport of fat-soluble vitamins

73
Q

why will a fat-free diet affect vitamin deficiency ?

A

because fat is responsible for transporting fat-soluble vitamins

74
Q

what is the function of fat in a cell ?

A

cell membranes

75
Q

how does fat affect digestion ?

A

precursor for bile

76
Q

fat is a precursor/ involved in the formation of two things:

A

hormones (steroid)

eicosanoids (vasodilation and vasoconstriction)

77
Q

a low fat diet can have what kind of lipid profile effect ?

A

increased LDL and decreased HDL, predisposing to CHD

78
Q

can all lipids be used for fuel ?

A

no

79
Q

which lipids can be used for fuel ?

A

fatty acids and triglycerides

80
Q

what is the avg North American fat intake ?

A

35%

81
Q

what lipid is mostly consumed by North Americans?

A

95% triglycerides

82
Q

where is cholesterol mostly synthesized ?

A

liver

83
Q

the liver synthesized how much cholesterol per day ? when will that amount increase

A

0.5-2.9 g/day

more in vegan diet

84
Q

where do we get cholesterol from in our diet

A

animal based foods (4% of diet)

85
Q

how many different amino acids are there ?

A

20

86
Q

how many aa are essential or non essential ?

A

11 nonessential

9 essential

87
Q

what distinguishes aa properties ?

A

side chains

88
Q

what are the 4 molecules attached to the carbon in aa ?

A

amine (NH2), H, carboxyl (COO-), side chain

89
Q

which nutrient provides structure to all cells in the human body, including organelles and cytoskeleton

A

protein

90
Q

what is the link between protein and cancer ?

A

none

91
Q

what is the main component of muscle skin and hair

A

protein

92
Q

what is the range of recommendations for protein ?

A

0.8-1.2 g/kg BW

93
Q

what is the range of recommendations for protein for athletes ?

A

endurance: 1.2-1.4 g/kg BW
resistance: 1.6-1.7g/kg BW

94
Q

how many grams /day do we have of protein in our Western diet ? what are the implications ?

A

80g/day so more than enough

95
Q

what are the effects of high protein diet on kidney function for healthy ppl ?

A

inconclusive research

96
Q

in the case of preexisting kidney problems what dietary recommendation would you give

A

no high protein diet

97
Q

do all proteins contain all the a.a ?

A

no

98
Q

the adult body is what percent water

A

60

99
Q

what % water in muscle

A

72

100
Q

how much water should we have per day in fluids and in food

A

2-2.8L/d total
1-1.5L/d fluids
rest from food

101
Q

water requirements are dependent on sweat rates therefore how would you know how much water you need depending on kcal expended ?

A

1 mL/kcal

102
Q

athletes training in hot conditions need how many liters/day of water

A

15

103
Q

vitamins have which element at their base ?

A

carbon (they are organic)

104
Q

are minerals organic or inorganic ?

A

inorganic

105
Q

how many vitamins are there

A

13

106
Q

what are the two groups of vitamins

A

fat or water soluble

107
Q

what vitamins are not considered essential?

A

D and K but body still doesn’t make enough

108
Q

after how many weeks will a vitamin deficiency start

A

3-4 weeks

109
Q

what are three examples of macrominerals

A

Ca, Na, K

110
Q

what are macromineral requirements

A

> 100 mg/day or >0.01% body weight

111
Q

what are micromineral requirements

A

<100 mg/day or <0.01 % body weight

112
Q

what are three examples of microminerals

A

Fe, Se, Zn

113
Q

what are the two main roles of vitamins and minerals

A

regulators in process of energy release from food

cofactors in chemical reactions

114
Q

are phytonutrients essential ?

A

no

115
Q

what are 4 examples of phytonutrients

A

carotenoids, flavonoids, phytates, lignans

116
Q

what is the main health benefit of phytonutrients

A

antioxidants

117
Q

phytonutrients have an effet of which hormone ?

A

estrogen

118
Q

which disease can be prvented by phytonutrients ?

A

cancer

119
Q

how are phytonutrients different from vitamins ?

A

non essential therefore ppl will not develop deficiency

120
Q

what is the main consequence of a low carb diet

A

fatigue

Sport nutrition (EXCI 445) (17 decks)

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