Chapter 17-Nutrition Flashcards
What is the duration of the post-workout window of opportunity for CHO 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 daily allowance (RDA)
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 that constitutes an adequate intake of a nutrient
Dietary reference intake
Amino acids manufactured by the body from dietary nitrogen and fragments of CHO
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 rations
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 CHO that is also associated with lower incidence of heart disease and certain types of cancer
Fiber