Chapter 5: Nutritional Consideration Flashcards
What are the 6 classes of nutrients?
Carbs, fats, proteins, water, vitamins, minerals
What are nutrient-dense foods?
Foods that supply adequate amounts of vitamins and minerals in relation to caloric value
What are monosaccharides and disaccharides?
Mono: single sugars (fruit, syrup, honey), disach: 2 monosacch (milk sugar, table sugar)…carbs.
What is the difference between simple & complex carbs? Polysaccharides are which?
Simple: monosacch… (sugar)
Complex: disacch (starch and most forms of fiber) - polysacch are a combination of both monosaccharides and disaccharides.
What is the recommended caloric intake % for CHO, FAT, PRO?
CHO: 55-60% of total caloric intake…FAT: 40-50%…PRO: 15-20%
What is glycolysis?
The process that breaks down glucose to produce energy…extra glucose to fat
What is the difference between soluble & insoluble fiber?
Soluble: bind to cholesterol passing through digestive tract & prevent its absorption, can reduce blood cholesterol levels
Where do unsaturated fats come from? Saturated? Which are liquid at room temperature?
Unsaturated: from plants, liquid @ room temp…saturated: from animal sources
5% of fats are phospholipids & sterols. Which is the best known sterol?
Cholesterol is the best known sterol
What benefits come from omega-3 fatty acids? Where can you find them?
Reduce the likelihood of heart disease, stroke, & hypertension…found in cold-water fish
What is the recommended intake of cholesterol?
Less than 300mg per day
What is the difference between complete & incomplete proteins?
Complete are high quality proteins from animal foods with all the essential amino acids…incomplete proteins are proteins that do not contain all the essential AAs, from plants
What are the fat-soluble vitamins?
Vitamins A/D/E/K, found in fatty portions of foods and oil
Function of vitamin A? Some reliable sources of vitamin A?
Vitamin A maintains skin & cells that line the inside of the body, bone, & tooth development, growth, vision in dim light. Sources: liver, milk, egg yolk, deep green & yellow veggies & fruits
Function & sources of vitamin C?
Function: formation & maintenance of connective tissue, tooth/bone formation, immune function AKA absorbic acid, Adverse: kidney stones, diarrhea
Sources: fruits & veggies
Function & sources of vitamin D?
Function: normal bone growth & development
Sources: sunlight, fortified dairy, eggs, fish liver oils
Function & sources of vitamin E?
Function: prevents destruction of polyunsat fats caused by exposure to oxidizing agents
Sources: vegetable oils, fruits, veggies, whole grains
Function & sources of Vitamin K?
Function: production of blood-clotting substances
Sources: green, leafy veggies, normal bacteria that lives in intestines
What 3 vitamins are needed for energy from CHO, FAT, PRO?
Pantothenic acid, niacin, riboflavin
What do vitamins B6 and B12 do?
Metabolize proteins, produce hemoglobin, produce genetic material, maintain CNS
What are the 3 main antioxidants?
Vitamin C, vitamin E, beta-carotene
What is the function & sources of calcium? Deficiency leads to what? Excess leads to what?
Function: bone & tooth formation, blood clotting, muscle contraction, nerve function
Sources: dairy, calcium-enriched OJ and bread
Deficiency: osteoporosis…
Excess: calcium deposits in soft tissues
Function & sources of iron?
Function: formation of hemoglobin, energy from carbs/fats/proteins
Sources: liver & red meats, enriched breads & cereals
Function & sources of sodium?
Function: maintenance of fluid balance
Sources: salt (NaCl) added to foods and sodium-containing preservatives
Function & sources of phosphorous?
Function: skeletal development, tooth formation
Sources: meats, dairy, other protein-rich foods
Which of the 6 classes of nutrients is most essential?
WATER!!
Water accounts for approximately what % of body weight?
60%, varies +/- 10% depending on age and body fat %
How many liters of water does the average adult require per day?
2.5…10 glasses per day
Define Osteoporosis, lactase deficiency, anemia?
Osteoporosis: a decrease in bone density, brittle bones 8xs more common in women
Lactase deficiency: difficulty digesting dairy products, lack the enzyme lactase
Anemia: lack of iron, needed to form hemoglobin, oxygen carrying ability of RBC decreases
How much protein (g/kg) should an athlete consume per day to build muscle?
1-1.5g/kg of body weight every day
Is there any benefit to organic & natural food?
Herbs: Offer the body nutrients that are reported to nourish the brain/glands/hormones
Natural: little processing with no additives
Organic: no advantage
What are 2 herbs banned by some athletic organizations and/or the FDA?
Ephedrine, used in diet pills, illegal rec drugs, OTC meds for congestion & asthma
Guarana: stimulant, caffeine, used in weight loss products
How far before an event should an athlete eat? What kind of food?
Several days before competition to provide with sufficient nutrient energy and fluids…eat what the athlete is comfortable with
How does glycogen supercompensation or carb-loading work?
High carb diet…restores glycogen levels in muscle and liver….directly affects endurance of the mm
How many grams over CHO should be consumed in the 24 hours after exercising?
.45-.55g per pound in first 4 hours…2.3-5.5 grams per pound over 24 hours post exercise
What is body composition? BMI?
Body comp refers to the fat and nonfat (lean) components of the body. BMI: height and weight
How many calories are in each gram of CHO, PRO, FAT, and Alcohol. How do you calculate caloric balance?
Carbs: grams x4, Protein: grams x4, Fat: grams x9, Alcohol: grams x7 for intake
How many pounds per week should one try to gain/lose when attempting to do so?
Loss: 1.5-2 pounds per week, cut 500-1000 per day….Gain: 1-2 pounds per week, add 2500/week
What 3 things make the female athlete triad?
Eating disorder, osteoporosis, amenorrhea
What are the differences between vegans, lactovegetarians, ovolactovegetarians, and semivegetarians?
vegans: plants and nothing else, no dairy, animal, eggs
lacto: milk is okay, eggs are not - low in iron and zinc
ovolacto: dairy and eggs are okay - low iron
semi: animal products, but not red meat - usually adequate
What is the difference between bulimia and anorexia?
bulimia nervosa: gorges self with thousands of calories after period of starvation and then purges self through induced vomiting and further fasting or through the use of laxatives or diuretics. very secretive. belongs to middle/upper-middle class. perfectionistic. cause stomach rupture, heart rhythm disruption, liver damage, tooth decay. loss of control. cannot stop eating and then feels guilty and tries to purge by vomiting.
anorexia nervosa: distorted body image, major concern about weight gain, deny hunger, hyperactive, abnormal amounts of exercise, secretive
