Nutrients Flashcards
Carbs
Sugar, starch, fiber. primary energy source
Monosaccharide
glucose, fructose
disarccharide
sucrose, lactose, maltose
fiber
complex carb. Provides bulk in diet and intestinal health. Regulates glucose absorption.
Soluble dissolves in water, helps lower blood glucose and cholesteroal
insoluble-does not dissolve in water
Glucose
Simple sugar made by the body from carbs, fats, and sometimes protein. Main fuel
glycogen
complex carb used to store energy in liver and muscle tissue
Glycemic index
The rate carb sources raise blood sugar and effect on insulin release
Low- under 55
Moderate 55-69
High- over 70
Triglycerides
chemical form of most fat in food and body
Functions of lipids 7
cell structure precursor to hormones nutrient regulation protect organs insulate body prolong digestion satiation
saturated fatty acid
raise bad LDL
trans fat acid
extends food life. Raises bad and lowers good DL
unsaturated
increases good HDL and lowers risk of heart disease
mono unsaturated
lipid missing 1 hyderogen, one double bond
poly unsaturated
lipids with more than one point of unsaturation
protein
amino acids linked by peptide bonds
Essential amino acid
can’t be made by body. must come from food. 8 in total
nonessential
manufactured by body
complete proteion
supplies all essential amino acids
incomplete
provides some but not all 8 essential amino acids
micronutrients
vitamins and minerals
toxicity
degree to which a substance causes harm
body water percent
60
Average water consumption
3L men, 2.2L women
If exercise exceeds 60 mins. hydrate with
sports drink that contains up to 8% carbs
For every 25lbs overweight, drink
extra 8oz water
dehydration
adversely affects circulatory function
calorie
heat energy required to raise 1g of water by 1 degree celcius
resting metabolic rate RMR
energy expended at rest
thermic effect of food TEF
energy used for digestion. 6-10%
energy expended during physical activity.
around 20%
Protein Intake
4c per gram
Sedentary 0.8g/kg or 0.4/lb
Strength athlese 1.2-1.7/kg or 0.5-0.8/lb
Endurance athlete 1.2-1.4g/kg or 0.5-0.6g/lb
10-35% diet
Carb intake
4c per gram
6-10 g/kg
28-38g from fiber
45-65% diet
Fat intake
9c per gram
20-35% of diet
How to use carbs for performance
High carb meal 2-4 hours before exercise
Eat 1.5g/kg of carbs 30 before exercise to max glycogen
Eat 30-60g/hr during exercise longer than 60min
Dietary reference intakes DRI
guidelines for adequate intake of a nutrient
Recommended dietary allowance RDA
average daily nutrient intake level for healthy individuals
tolerable upper intake UL
highest daily intake likely to cause no risk
adequate intake AI
recommended daily intake of nutrient
Fat Loss Food Recommendations 7
Less than 10% calories from sat fats carbs, protein, and fat throughout day 4-6 meals a day to control hunger, reg blood pressure, and increase energy avoid empty calories and processed food 9-13 cups water weigh and measure food Diet under 1200 calories need physician
Lean mass Gain Recommendations 4
4-6 meals per day
Protein throughout day
Ingest carbs and protein within 90 min of exercise to increase recovery and protein synthesis
Do not neglect carbs or fat
General Health food recommendations 2
low glycemic high fiber carbs
Total calorie intake and burn in a 24 hour period dictates weight loss and gain
ergogenic aid
enhances athletic performance
Creatine
creatine phosphate ATP-PC
increase muscle mass, strength, and anaerobic performance
caffeine
3-6mg/kg 1 hour before exercise increases performance
prohormones and anabolic steroids
prohibited by World Anti Doping Agency
