Chapter 6 - Nutrition and Human Performance Flashcards
Nutrients
They give metabolically active tissues, including muscles, organs, and bones, the energy needed for work, tissue repair, and tissue development.
Nutrients that provide energy
Carbohydrates, proteins, and fats
The measure of energy
Calories
Amount of energy lost as heat
at least 60%
Providing energy function of carbohydrates
The preferred fuel for the body, and is a quick one.
Protein sparing function of carbohydrates
Providing enough of the preferred energy source of carbs, will save the body from using protein.
Oxidation of fat function of carbohydrates
To burn fats efficiently and completely, some carbohydrates are needed.
Acting as a part of other compounds function of carbohydrates
Carbohydrates are essential components of other compounds essential in human nutrition.
Storing energy function of carbohydrates
Carbohydrate is stored as glycogen, which is an excellent storage form because it
can be easily converted back to glucose and used for energy.
The Glycemic Index
A measure of how different consumed carbohydrate foods affect the blood sugar level.
Recommended protein intake
10 - 35% of calories
Recommended Carb intake
3 - 12 grams per kg of body weight
Protein
Complex compounds that consist of different connected amino acids, which uniquely contain nitrogen.
Enzyme and protein synthesis function of proteins
There are hundreds of unique tissues and enzymes that are proteins.
Transportation of nutrients to the right places function of proteins
Proteins make “smart” carriers, enabling nutrients to go to the right tissues.
A source of energy function of proteins
The carbon in protein provides the same amount of energy per unit of weight as carbohydrates.
Hormone Production function of proteins
Hormones control many chemical activities in the body, and these are made of unique proteins.
Fluid balance function of proteins
Protein helps control the fluid balance between the blood and surrounding tissues. This helps people maintain blood volume and sweat rates during physical activity.
Acid base balance function of proteins
Proteins can make an acidic environment less acidic and an alkaline environment less alkaline. High-intensity activity can increase cellular acidity which protein can help buffer.
Growth and tissue maintenance function of proteins
Protein is needed to build and maintain tissue. This is one reason why the protein requirement for growing children can be double that of adults and slightly higher for athletes.
Synthesis of nonprotein, nitrogen containing compounds function of proteins
Phosphocreatine is a high-energy, nitrogen-containing compound that can quickly release energy over a short duration for quick-burst activities
Recommended intake of fats
20 - 35% of total calories
Essential Fatty Acid
Linoleic acid is the essential fatty acid and must be provided in consumed foods; this fatty acid is found in corn, sunflower, peanut, and soy oils.
Fats as carriers of vitamins
Fat is the carrier of the fat-soluble vitamins: vitamins A, D, E, and K.
Fats as a calorie dense nutrient
Fats provide more than twice the calories, per equal weight, of carbohydrate and protein. 9cal
Cholesterol-fat relationship
High fat intakes are the main culprit for increasing circulating blood cholesterol levels.
Fats and oils
Fats are solid at room temperature and usually contain a high proportion of saturated fatty acids; oils are liquid at room temperature and typically contain a high proportion of unsaturated fatty acids.
Triglycerides, Diglycerides, and Monoglycerides
The most common form of dietary fats and oils are triglycerides, while the other two are present but not as common.
Cushion against concussive forces function of fat
Fat protects organs against sudden concussive forces, such as a fall or a solid “hit” in football.
Satiety Control function of fat
Fat, because it stays in the stomach longer than other energy nutrients, makes
people feel fuller longer.
Polyunsaturated fatty acids
They often lower blood cholesterol levels.
Monounsaturated fatty acids
Lower blood cholesterol levels and maintain HDL cholesterol levels.
Saturated fatty acids
Increases the serum cholesterol
LDL, low density lipoproteins
The mayor carrier of cholesterol and other lipids in the body.
HDL, high density lipoproteins
These carry lids away from storage and to the liver for metabolism or excretion.
Vitamins
Substances that help essential body reactions take place
Minerals
Inorganic substances that are involved in water balance, nerve impulse stimulation, acid-base balance, and energy reactions.
Most common nutrient deficiency
Iron deficiency
Ergogenic acid
Substances that enhance a person’s athletic ability through power or endurance enhancements.
Minimum intake of carbs
50 - 100 grams per day. This avoids ketosis.
Average US intake of carbs
200 - 300 grams per day
Recommended fiber intake
20 - 30 grams per day
Average US fiber intake
10 - 15 grams per day
Recommended intake of carbs as a percent of total caloric intake for the average person
55% of total
Recommended intake of carbs as a percent of total caloric intake for an athlete
65% of total
Recommended protein intake for infants
2.2 grams per kilogram of bodyweight
Recommended protein intake for children
1 - 1.6 grams per kilogram of bodyweight
Recommended protein intake for adults
0.8 grams per kilogram of bodyweight
Recommended protein intake for adult athletes
1.2 - 1.7 grams per kilogram of bodyweight.
Recommended percent of total calories of protein
10 - 35%
Fat-soluble vitamins
Vitamins delivered with fats and oils.
Water soluble vitamins
The body has a limited capacity for storage of these.
