Chapter 17 Flashcards
What is the duration of the post-workout window of opportunity for carbohydrate and protein ingestion?
90 minutes
What are 5 nutritional guidelines for weight loss?
Proteins, carbohydrates, and fats spread throughout the day; choose whole grains and vegetables over refined grains and simple sugars; 4 to 6 meals per day; avoid empty calories; drink adequate water
The sum of the processes by which an animal or plant takes in and uses food substances
Nutrition
The average daily nutrient intake level that is estimated to meet the requirement of half the healthy individuals who are in a particular life stage and gender group
Estimated average requirement
The average daily nutrient intake level that is sufficient to meet the nutrient requirement of nearly all healthy individuals who are in a particular life stage and gender group
Recommended dietary allowance
A recommended average daily nutrient intake level, based on observed approximations or estimates of nutrient intake that are assumed to be adequate for a group or groups of healthy people. Used when an RDA cannot be determined
Adequate intake
The highest average daily intake level likely to pose no risk of adverse health effects to almost all individuals in a particular life stage and gender group. As intake increases above this level, the potential risk of adverse health effects increases
Tolerable upper intake level
Values for nutrients that provide good guidelines for what constitutes an adequate intake of a nutrient
Dietary reference intake
Amino acids manufactured by the body from dietary nitrogen and fragments of carbohydrate
Nonessential amino acids
What are 8 essential amino acids?
Isoleucine; leucine; lysine; methionine; phenylalanine; threonine; tryptophan; valine
A food that supplies all of the essential amino acids in appropriate ratios
Complete protein
A food source low or lacking in one or more of the essential amino acids
Incomplete protein
What are the 10 nonessential amino acids?
Alanine; asparagine; aspartic acid; cysteine; glutamic acid; glutamine; glycine; proline; serine; tyrosine
What are 2 semi-essential amino acids?
Arginine and histidine
One of the greatest contributions made by dietary complex carbohydrate that is also associated with lower incidence of heart disease and certain types of cancer
Fiber
Neutral compounds of carbon, hydrogen, and oxygen, which make up a large portion of animal foods
Carbohydrates
What are the 3 disaccharides?
Sucrose, lactose, maltose
How many calories are in a gram of carbohydrates?
4 calories
What is the ultimate nutritional limiting factor for exercise performance?
Carbohydrate availability
What are 4 reasons why the body needs carbohydrates?
Preferred form of energy; constant need for replacement; parts of central nervous system rely exclusively on carbohydrates; efficiently burn and use fat and protein
What are 5 things carbohydrates provide the body?
Nutrition; satiety; cellular fluid balance; blood sugar levels; protein conservation
How many calories are in a gram of fat?
9
Which fatty acids are considered to have favorable effects on blood lipid profiles and may play a role in the treatment and prevention of heart disease, hypertension, arthritis, and cancer?
Monounsaturated fatty acids and polyunsaturated fatty acids
Which macronutrient is responsible for acting as a transport for vitamins A, D, E, and K?
Fat
For what 5 things does the body need fat?
Energy; structure and membrane function; precursors to hormones; cellular signals; regulation of uptake and excretion of nutrients in cells
What percentage of human body weight is comprised of water?
60%
What 6 items decrease as a result of dehydration?
Blood volume; performance; blood pressure; sweat rate; cardiac output; blood flow to skin
What 4 items increase as a result of dehydration?
Core temperature; heart rate; perceived exertion; use of muscle glycogen
What 2 items are retained as a result of dehydration?
Water and sodium
What amount of fluid loss will adversely affect circulatory functions and decrease performance levels?
2%
What 4 bodily processes improve as a result of adequate consumption of water?
Endocrine gland functioning; liver function; metabolic function; body temperature regulation
