CHapter 9 : nutrition Flashcards
who is allowed to give nutrition counseling , medical nutrition therapy and meal plans
registered and licensed dietians
unlicensed fitness professionals are allowed to give what information?
general nutrition guideline, direct the client to credible nutrition resources, refer to dietitians / nutritionists and provide accountability and suppor with dietaty changes.
how do you tell if inofrmation is reliable and credible ?
it is peer reviewed and scholary sources
how many essential Amino Acids are there?
9 and 11 nonessesntial
what are some complete protein deitary sources?
soy , seafood, polutry , dairy , meat
what are someplant based incomplete protein dietary sources
legumes , beans , vegetables
how many calories are in a gram of protein?
4
what is the role of protein?
it synthesises tissues, organs , hormones enzymes & peptides
what is the RDA of protein per kg of body weight
0.8 g /kg of body weight
what are the percentages of
crabohydrates
lipoproteins
proteins
CLP
C 45-65 %
L 20-35 %
P 10-35 %
what is an important energy source for athletes and exercising individuals?
crabohydrates
glyocogen , fiber, simple sugar and complex carbohydrates are part of what bracket ? protein, lipoprotiens or carbohydrates
carbohydrates
what are some dietary carbohydrates ?
plant food, legumes , food , dairy ,yogurt , milk , grains , vegetables
what are the simple sugars? monosaccharides
FGG
fructose
glactose
glucose
what are the disaccharides
SML
sucrose
maltose
lactose
what are poly saccharides ?
they are complex carbs that have dietary fiber and are slower to raise blood sugar levels
what are some complex carbs food examples
startches ,vegetable and legumes
how many calories are in a kg of carbohydrate ?
4
what is glyocogen ?
its stored in the skeletal muscle and liver. its the storage form of energy in humans?
what is fiber ?
indigestible carbohydrate. They are soluble or unsoluble
what are the fiber reccomendations for men and female?
male : 30-34
female: 25-28
for individuals of 19-50 yrs
what are some other names for lipids?
triglycerides, phospholipids and sterols
what are some saturated fats sources ?
palm oil, coconut oil , animal fats
what are some monosaturated fat sources ?
olives ,olive oil , avocado , peanuts, canola
what are some phospholipid sources ?
eggs yolk , seafood , polutry , soybeans , grains , animal meats ( think meats and some beans and grains)
what are some sterols sources
plant sterols, egg yolks
How many calories does fat have per gram?
9
Define
Minerals
Vitamins
Vitamins are organic while minerals are inorganic. They are essential for metabolic proceeds such as energy metabolism. Too much or too little can contribute to health issues
Which vitamins are fat soluble?
A, D E & K
What are water soluble vitamins
C & B
What is the fluid recommendations for men and women?
11.5 per cups for women
15.5 cups for men
What are the hydration guidelines for athletes?
If sessions are longer than 60 minutes they should drink 12-16 oz every 10-15 minutes
What does hypotonic, hypertonic and isotonic mean for sports drinks?
Hypo: low concentration that body fluid
ISO : same concentration of body fluid
Hyper: same concentration as the body
When are sports drinks appropriate for training?
If they exceed 60 minutes or during humid or hot temperatures
How to have a client lose weight?
Energy intake and physical activity
What factor affect weight?
Sleep, medication , endocrine disorders
What are food labels?
The give clients informed destinos about how food item is contributed to their nutrition and fitness goals
What does fat loss need?
A net calorie deficit but by minimizing lean body mass. And reduction in TDEE due to adaptive thermogenesis
What is essential for increasing muscle mass?
Adequate caloric intake, adequate protein intake with combined resistance training
How much carbs to eat for light exercise?
3-5 g / kg of body weight
How much carbs to eat for moderate exercise? 1-2 hrs per day, 5-6 days per week
5-7 g/ kg of body weight
How much in carbs to eat based on high - intense activity 1-3 hrs / day , 5-6 times / week
6-10 g/ kg of body weight
How much carbs to eat moderate to high intense activity 3 hours 5-6 days per week
8-10 or 12 g / kg of body weight
How much protein to Devor for sedentary adults
.8 g/kg of body weight
How much protein to eat for resistance training athletes
1.6 - 1.7 g / kg of body weight
How much protein to Devor for endurance athletes
1.2-1.4 g / kg of body weight
How much protein to Devor for resistance training in individuals wanting to bulk
1.4-2.0 g / kg of body weight
