NASM- Nutrients Flashcards
carbohydrates
sugars, starches, cellulose’s, and fiber; chief source of energy
Monosaccharide
a single sugar unit (glucose, fractose, galatose)
Disaccharides
Two sugar units (sucrose, lactose, maltose)
Polysaccharides
long chains of monosaccharide units linked together (starch, fiber)
Fiber
complex carbohydrate; provides bulk in diet and intestinal health; regulates absorption of glucose
Soluble Fiber
dissolved by water; helps moderate blood glucose and lower cholesterol
Insoluble Fiber
does not dissolve in water
Glucose
Simple sugar made by the body from carbs, fats, and sometimes protein; main source of fuel.
Glycogen
Complex carbohydrate used to store energy in liver and muscle tissue
4 Carb facts
- provides nutrition that face and protein can’t
- keeps glycogen stores full
- helps maintain fluid balance
- spares protein from building muscle
Glycemic index
The rate carb sources raise blood sugar and the effect on insulin release
high= >70
moderate = 59-69
low =<59
Functions of lipids
- cellular membrane structure and function
- Precursor to hormones
- Cellular signals
- Nutrient regulation
- Protecting organs
- Insulates the body
- Prolonges digestion
- helps with satiely
Monounsaturated food sources
Olive oil
avocados
peanuts
Polyunsaturated food sources
Sunflower oil
soy oil
omega 3 ( fish and flax)
Saturated food sources
Coconut oil
Meat
Dairy
Saturated fatty acid
Raises “bad” LDL cholesterol
Trans-fatty acids
used to increase shelf life in foods; raises bad and lowers good cholesterol
Unsaturated fatty acid
Increase “good” HDL cholesterol; decrease risk of heart disease
Monounsaturated fatty acid
lipid missing one hydrogen’ one double bond
Polyunsaturated fatty acid
lipids with more than one point of unsaturation
protein
amino acids linked by peptide bonds
Essential amino acids
cannot be manufactured by the body ‘ must be obtained from food .
- Isoleucine
- Leucine
- Lysine
- Methionine
- Phenylalaine
- Threonine
- Tryptophan
- Valine
Nonessential Amino Acids
Can be manufactured by the body
- Alanine
- Asparagine
- Aspartic acid
- Cysteine
- Glutamic acid
- Glutamine
- Glycine
- Proline
- Serine
complete protein
supplies all essential amino acids in ratios
Incomplete protein
contains less than all 8 essential amino acids in appropriate ratios
micronutrients
vitamins and minerals needed for health
Toxicity
degree to which a substance causes harm
Average water intake for men and women
3L per day for men , 2.2L per day for women
overweight for every 25lbs drink how much more water ?
8oz
Dehydration affects
circulatory function and decreases performance
calorie
amount of heat energy required to raise 1 gram of water by 1 degree C
resting metabolic rate (RMR)
amount of energy expended at rest
Thermic effect of food (TEF)
Additional energy used for digestion ; 6-10% of total energy expenditure
Energy expended during physical activity
around 20% of total energy expenditure
Protein
- calories per gram ?
- sedentary adults ?
- 4 calories per gram
2. 0.8g/kg/day (0.4 g/lb/day)
Protein
strength athletes
1.2-1.7 g/kg/day (0.5-0.8 g/lb/day)
Protein
Endurance athletes
1.2-1.4 g/kg/day (0.5-.06 g/lb/day)
Protein % of diet
10-35%
Carbohydrates
- calories per gram?
- grams per day?
- from fiber ?
- % of diet ?
- 4
- 6-10 g/kg/day
- 25-38 g from fiber
- 45-65 % of diet
Fats
- calories per gram?
- percentage of food intake
- 9 calories per gram
- should be 20-35% of total food intake
high polyunsaturate to saturated ratio is desirable
using carbs for performance
- eat high -carb meal 2-4 hours before exercise
- eat 30-60 g every hour during exercise lasting more than 60 mins
- Eat 1.5 g/kg body weight 30 min after exercise to maximize glycogen replenishment
Dietary reference intakes (DRI)
guidelines for adequate intake of a nutrient
recommend dietary allowance (RDA)
Average daily nutrient intake level to meet the requirement of nearly all healthy individuals
Tolerable upper intake (UL)
highest average daily intake level likely to pose no risk to health
Adequate intake (AI)
recommend average daily nutrient intake level adequate for healthy individuals
for fat loss
- Eat less than 10% calories from saturated fat
- distribute carbs, protein, and fat throughout the day
- 4-6 meals per day, helps control hunger, minimizes blood sugar fluctuations , and increases energy
- avoid “empty” calories and highly processed food
- drink a minimum of 9-13 cups water daily
- weigh and measure food
- Diets under 1,200 calories per day need physician supervision
For Lean mass gain
- Eat 4-6 meals per day
- Spread protein intake throughout the day
- Ingest carbs and protein within 90 minutes of exercise to increase recovery and protein synthesis
- Do not neglect carbs and fat
For General Health
- Select carb source that are low-glycemic and high in fiber
- Total calorie intake and burn in a 24- hr period dictates weight lost or gained
Ergogenic acid
something that enhances athletic performance
Creatine
- made in the body
- can increase muscle mass, strength, and anaerobic performance during exercise
Caffeine
- 3-6mg /kg body weight 1 hour before exercise has the most effective ergogenic response
- effects will occur on an individual basis
Prohormones and anabolic steroids
Prohibited by the World Anti-Doping Agency
