Chapter 5 - Nutrition Flashcards
Nutrition
the science of the substances found in food that are essential to life
macro and micronutrients
carbs, fats, proteins, vitamins, minerals, water
function of nutrients
growth, repair and maintenance
regulation of body processes
production of nutrient dense foods supply adequate amounts of vitamins and minerals in relation to caloric value
Carbs
sugars, starches, fiber
what % of intake is carbs?
55-70%
sugars
15% of total intake
monosaccharides- fruits, syrups, honey
disaccharides - milk sugar (lactose), table sugar (sucrose)
starches
complex carbs - long chains of glucose units
cannot be used directly for energy
fiber
structural part of plants
not digested by humans
soluble
or
insoluble
25g/day
fats
most energy
saturated vs unsaturated
saturated - animal products, solid at room temp
unsaturated - plants, liquid at room temp
Phopholipids
lecithin and sterols (cholesterol)
Proteins
structure component of body
12-15% of intake
functions of protein
growth, maintenance, repair, synthesize enzymes, synthesize hormones and antibodies
amino acids
21 amino acids
essential vs nonessential
vitamins
fat soluble (KADE) -found in fatty foods and oils can cause vitamin poisoning
water soluble C and B-complex vitamins
- thiamin, riboflavin, niacin, biotin, etc
- folate, B12, etc
thiamin, riboflavin, niacin, biotin, and pantothenic acid are what type of vitamin, what do they regulate?
water soluble
metabolism of CHO, proteins, and fats
Folate and B12 are important for
normal blood formation
Vitamin C
building bones & teeth, maintaining connective tissues & strengthening the immune system
Antioxidants
Vitamin C, E, beta carotene (A)
squelch free radicals by stabilizing them.
prevent aging, cancer, heart disease, etc
is beta carotene toxic?
no, it can be converted into vitamin A
excess vitamin C…
is not well absorbed
can cause intestine irritation or diarrhea
headache, nausea, loss of hair, dry skin, diarrhea –> what are you deficient in?
vitamin A
appetite loss, weight loss, failure to grow –> what are you deficient in?
Vitamin D
nausea, diarrhea, interfere with Vitamin K absorption –> what are you deficient in?
Vitamin E
Minerals
stored in liver and bones mostly
magnesium
needed in energy-supplying reactions
sodium and potassium
important for transmission of nerve impulses
iron
energy metabolism, combines with protein to form hemoglobin
Calcium
bone and teeth formation, blood clotting, muscle contraction
Water
most important nutrient
60% of body weight
needed for energy production and digestion, temp control, elimination
2.5L/10 glasses a day
Electrolytes
Sodium, calcium, chloride, potassium, magnesium, –>maintain water balance
DRI
established using an expanded concept that includes indicators of good health and the prevention of chronic disease, as well as possible adverse effects of overconsumption
protein supplementation
1-1.5 g protein for every kg of body weight to build muscle
creatine supplementation, herbal supplement
look
ephedrine
look
disordered eating
types, referral process
environmental considerations
hypo-hyper thermia how to gain heat playing surfaces conduction/convection/radiation evaporative heat loss - sweating heat index/ wet bulb globe index/ humidity etc weight records loss of 2% body weight is severely dehydrated heat illnesses hypothermia
DRI’s include
RDA (recommended allowance)
UL (upper level limit)
EAR (estimated average) -50% of ppl
AI - adequate intake based on experimental research
calcium
bone and tooth formation, blood clotting, muscle contraction, nerve function
phosphorous
skeletal development, tooth formation
sodium
maintenance of fluid
iron
formation of hemoglobin; energy from carbs, fats, and protein
copper
formation of hemoglobin
zinc
normal growth and development
iodine
production of the hormone thyroxin
fluorine
strengthens bones and teeth
megadoes
overdose on a vitamin
megadose on vitamin C
diarrhea and kidney stones
too low on calcium
removed from bones, osteoporosis
1000 mg is AI
Iron deficient
anemia - reduced oxygen carrying ability
ingesting creatine
loading: .3 gram per kg of body weight per day 4-5x a day w/ 16 oz of water. for 5 days
or 3g/day for 30 days
maintenace: .03 g per day
washout: 1 month, no supplementation
IS creatine banned? by who
yes, NCAA
herbs
offer nutrients, not necessarily considered drugs,
ephedrine
stimulant used in die pills, illegal drugs, and OTC meds.
banned by the FDA as a dietary supplement
NCAA, NFL, NBA, USOC, mLB, banned it
can cause heart attack, stroke, tachycardia, paranoid psychosis, depression, convulsions, fever, coma, vomiting, palpitations, hypertension, respiratory depression
effects caffeine
too much: nervous, headaches, light headed
just a bit: more use of fat, calcium more available for muscles,
USOC consideres >6 cups of coffee performance enhancing
vegans may be deficient in
calcium, iron, zinc, vitamin b12, calories
pre event meal
eat low GI food immediately before
consume carbs over week before competition
eat high GI good 3-4 hours before
glycogen super-compensation
stop activity 2 days before, carbo load to increase glycogen stores
Body Composition
amount of fat and nonfat
femalse 12-15% body fat
males 8-12%
amount of fat determined by size and # of adipose cells
how to measure
skin caliper
hydrostatic weighing (gold standard)
bioelectrical impedence
BMI charts
bullimia nervosa
generally female,
gorges then purges
use laxatives or diuretics
perfectionist, obedient, good athlete etc
can cause stomach rupture, disruption of heart rhythm, liver damage, inflamed mucous lining,
anorexia nervosa
distorted body image and a major concern for weight gain
deny hunger, are hyperactive, secretive
need psychiatric intervention
anorexia athletica
similiar to anorexia nervosa without the self starvation
disturbed body image, weight loss > 5%, GI disorders, amenorrhea, menstrual dysfunction, medical illness, fear of obesity, binging and purging, compulsive eating,
Female Athlete Triad
eating disorder, amenorrhea, osteoporosis
Vitamin A function
sustains normal eyesight, regulation of gene expression, cell differentiation, immune function, growth, reproduction
