Chapter 14: Performance Nutrition Flashcards
Performance nutrition
A combination of strategies to enhance physical and athletic performance through specific food and nutrient choices, timing, and quantities.
General Daily Carb Needs
5–7 g/kg/d
Endurance Training Carbs Needs
7–10 g/kg/d
Ultra-endurance training carbs needs
11 g/kg/d or more
Gluconeogenesis
A metabolic pathway
that results in the generation of glucose from non-carbohydrate carbon substrates such as pyruvate, lactate, glycerol, and glucogenic amino acids.
Whey proteins
The collection of globular proteins that can be isolated from whey, a by-product of cheese manufactured from cow’s milk. Whey has the highest biological value (BV) of any known protein.
Casein
The predominant phosphoprotein that accounts for nearly 80% of proteins in milk and cheese.
Essential amino
acids
The amino acids that must come from food since the body cannot synthesize them from other amino acids.
Eicosanoid
Signaling molecules
made by oxygenation of 20-carbon essential fatty acids (EFAs). They exert complex control over many bodily systems, mainly in inflammation or immunity, and as messengers in the central nervous system.
Dietary Reference Intakes
The primary goals of the DRI values are to prevent nutrient deficiencies and reduce the risk of chronic diseases such as osteoporosis, cancer, and cardiovascular disease.
Recommended Daily Allowance
The average daily dietary intake level that adequately meets the nutrient requirement of nearly all healthy individuals in a particular life stage and gender group.
Adequate Intake
The AI is a recommended intake value based on observed or experimentally determined nutrient intake estimates of a group of healthy people.
Estimated Average Requirement
An EAR is a daily nutrient intake value estimated to meet half of the healthy individual’s requirement.
Tolerable Upper Level
The highest level of daily nutrient intake not likely to pose a risk of adverse health effects for almost all individuals in the general population. Potential risk of adverse effects increase as intake increase above the TUL.
High-glycemic-index carbohydrates
Carbohydrates that break down rapidly during digestion, releasing glucose rapidly into the bloodstream.
