Chapter 9

Question 1

If you are physically active, you should adjust your nutrition based on these basic guidelines.

Answer 1

A diet with foods from each group likely has all the needed vitamins and minerals.
A diet excluding specific food groups entirely may lack something major.
Athletes excluding dairy may not get enough calcium, potassium, or vitamin D.
Athletes excluding animals from their diet may not have enough vitamin B12.

Question 2

Nutrients that are not consumed by large parts of the population

Answer 2

E, D, Magnesium, Calcium, Iron and Folate (women)

Question 3

Nonessential Amino Acids

Answer 3

Alanine, Asparagine, Aspartic Acid, and Glutamic Acid.

Question 4

Essential Amino Acids

Answer 4

Histidine, Isoleucine, Leucine, Lysine, Methionine, Phenylalanine, Threonine, Tryptophan, and Valine.

Question 5

Conditionally Essential Amino Acids

Answer 5

Arginine, Cysteine, Glutamine, Glycine, Proline, Serine, and Tyrosine.

Question 6

RDA for Protein

Answer 6

0.8-1 g / kg, 1-1.6 Endurance, 1.4-1.7 strength

Question 7

RDA Fibre

Answer 7

21-29g for women, 30-38 for men

Question 8

RDA Carbs

Answer 8

8-10g/kg for endurance

5-6g/kg intensity

Question 9

Role of Fat

Answer 9

The storage of energy in the form of adipose tissue along with small amounts of fat in skeletal muscle. Body fat is also used to protect and insulate organs, regulate hormones, and for carrying and storing the fat soluble vitamins A, E, D, and K

Question 10

Cholesterol

Answer 10

Abnormally high levels of total cholesterol, triglycerides, and LDL cholesterol is associated with higher risk for heart disease.

Greater levels of saturated or trans fats, weight gain, and even anorexia can increase our LDL levels.

High HDL levels can protect us from heart disease.

Refined carbs, weight gain, excess intake of alcohol, and low fat diets may increase our triglycerides too.

Question 11

Vitamin Solubility

Answer 11

The water-soluble vitamins, B vitamins and Vitamin C, dissolve in water and get transported through blood. Vitamin B12 is however stored within the liver for many years.

Vitamins A, D, E, and K are all soluble in fat. They are then carried through blood and stored in the fat tissues of the body. Excessive intake of these vitamins can lead to problems.

Question 12

Fluid Balance

Answer 12

3.7 L men, 2.7 L women

Question 13

Low Blood Sodium Levels

Answer 13

Hyponatremia is what it is called when it is 130 mmol/L.

Blood sodium lower than 125 mmol/L causes headaches, muscle cramps, nausea, vomiting, restlessness, swollen hands and feet, and disorientation.