Chapter 9- Nutrition Flashcards
Recommended daily intake of Protein for muscle gain.
1.6 to 2.2 g/kg of body weight
Recommended daily intake of Carbs for muscle gain.
4 to 7 g/kg of body weight
Recommended daily intake of Fats for muscle gain.
20 to 35% of total calories
Which feature of a food label would enable a client to assess the nutrient composition of a food product?
The nutrition facts panel
Which of the macronutrients has the highest thermic effect of food (TEF)?
Protein
Current sports nutrition guidelines from the International Society of Sports Nutrition recommend what range of protein for most exercising individuals?
1.4 to 2.0 g/kg of body weight
What types of foods provide all the essential amino acids?
Animal proteins
What types of foods contain carbohydrates?
Plant foods and Dairy
What are important functions of protein? (3)
Muscle Protein Synthesis, hormone synthesis, transport of compounds (e.g lipids and minerals)
What are the negative effects of inadequate hydration? (8)
Increased heart rate Higher body temperature Higher rate of perceived exertion Increased use of muscle glycogen Lower blood volume Decreased cardiac output Decreased blood flow Lower rate of perspiration (and temperature regulation)
What is the acceptable macronutrient distribution range (AMDR) for carbohydrate in the diet?
45-65% of total calories
What is glycogen?
The storage form of carbohydrate in animals and humans
Which type of lipids are considered to be heart-healthy and associated with reduced inflammation?
Omega 3 fatty acids (fatty fish, flaxseed, and walnuts)
The water-soluble vitamins include which vitamins?
Vitamin C and B complex vitamins
How does taking “high” doses of vitamin C impact health?
Increased dosage of vitamin C over 1g decreases absorption
Characteristics of fat soluble vitamins? ENTER ANSWER
Enter answer
Which is very important as a prenatal vitamin?
Folate (B9)
prevents neural tube defects.
Extreme dietary restrictions may increase risk for what?
Vitamin and mineral deficiencies
Can supplements contain food allergens?
Yes, and if they do contain allergens, they should be listed on the label.
Yes, allergens, such as whey (from dairy) may be included in the supplement ingredients or the flavoring. Supplements may also be processed on equipment that also processes allergens, which can expose the supplement to allergens.
How many Essential Amino Acids (EAAs) are there?
9
Which vitamin has an increased risk of causing toxicity?
fat soluble vitamins e.g Vitamin A
Fat-soluble vitamins are stored in fat and can build up in the body much more quickly than water-soluble vitamins
For what is vitamin D most important?
Bone health (along with vitamin K)
Why is third-party verification important?
It provides unbiased testing for a product
Third-party verification serves as an added layer of safety that a supplement does not contain harmful ingredients.
What are nonessential amino acids?
Amino acids that can be synthesized by the body if overall nutrition intake is adequate
