Nutrition Flashcards
sports dietitian
a registered dietitian with specific education and experience in sports nutrition
MyPlate
a food guidance system created by the U.S. Department of Agriculture and based on the 2010 Dietary Guidelines for Americans to help consumers make better food choices
macronutrient
carbs, fats, and proteins
micronutrient
vitamins and minerals
Dietary Reference Intakes
a complete set of nutrient intakes for use when evaluating and planning diets for healthy individuals
Recommended Dietary Allowance (RDA)
the average daily nutrient requirement adequate for meeting the needs of most healthy people within each life stage and sex
Adequate Intake (AI)
the average daily nutrient intake level recommended when a RDA cannot be established
Tolerable Upper Intake Level (UL)
the maximum average daily nutrient level not associated with any adverse health effects. Intakes above the UL increase potential risks of adverse effects
Estimated Average Requirement (EAR)
the average daily nutrient intake level considered sufficient to meet the needs of half of the healthy population within each life stage and sex
Protein
the primary structural and functional component of every cell in the human body
Amino Acids
the molecules that, when joined in groups of a few dozen to hundreds, form thousands of proteins occurring in nature
Polypeptide
several amino acids that are joined together
Protein Digestibility
calculated by how much of the protein’s nitrogen is absorbed during digestion and its ability to provide the amino acids necessary for growth, maintenance and repair
Protein digestibility correct amino acid score (PDCAAS)
takes protein digestibility (or bioavailability) into account as well as a protein’s ability to provide the essential amino acids necessary for the synthesis of body proteins and other metabolites
Acceptable Macronutrient Distribution Range (AMDR)
covers a wide range of protein intake
- %5-20 of total calories for ages 1-3
- %10-30 of total calories for ages 4-18
- %10-35 of total calories for adults older than age 18
Men and women typically consume an average of %15 of their calories from protein
muscle protein synthesis
the use of proteins in the muscle fibers
aerobic athletes should consume 3:1 or 4:1 carbs to protein after a workout
20-48g of protein has been proven to be beneficial after resistance training
carbohydrate
primarily serves as a source of energy- not an essential nutrient
They can be classified into three groups according to the number of sugar (saccharide) units they contain
monosaccharides
glucose, fructose, and galactose are single-sugar molecules
Disaccharides
sucrose, lactose and maltose are composed of two simple sugar units joined together
Polysaccharides
also known as complex carbohydrates, contain up to thousands of glucose units. Starch is the storage form of glucose in plants. Grains, legumes and vegetables are good sources of starch
glycogen
found in small amounts in human liver and muscle. when glucose enters the muscles and liver, if it is not metabolized for energy it can be synthesized to form glycogen. 3/4 of the glycogen in the body is stored in skeletal muscle, the remaining quarter is stored in the liver
glycogenesis
the process of converting glucose to glycogen
glycemic index (GI)
ranks carbs according to how quickly they are digested and absorbed, and therefore raise blood glucose levels, in the 2-hour time period after a meal, compared to the same amount (by weight in grams) of a reference food, typically white bread or glucose, which is given a GI of 100
glycemic load (GL)
takes the amount of carbohydrates, in grams, in a portion of food in account - a factor that also influences glycemic response
fiber
diets low in fiber have been associated with constipation, heart disease, colon cancer, and type 2 diabetes. The DRI for fiber ranges from 21-29g/day for women and 30-38g/day for men
Commonly found in fruits, vegetables, nuts, seeds, legumes, and whole grain products such as whole-grain bread, oatmeal, and popcorn
fat (lipid)
includes triglycerides, fatty acids - which can be saturated, monounsaturated, or polyunsaturated
triglycerides
fats and oils as well as related fatty compounds, such as sterols and phospholipids
saturated fatty acids
have no double bonds, and their carbon molecules are saturated with hydrogen
monounsaturated fatty acids
contains one double bond making it chemically more reactive
polyunsaturated fatty acids
two or more double bonds - two of these are essential, meaning the body cannot make them: omega-6 and omega-3
cholesterol
a waxy, fat-like substance that is an important structural and functional component of all cell membranes
low-density lipoproteins (LDL)
high levels of these and triglycerides are all associated with increased risk of heart disease.High levels of saturated or trans fats, weight gain, and anorexia can all increase LDL cholesterol.
very low-density lipoproteins (VLDL)
are more atherogenic (artery clogging) than larger LDL particles. These levels increase with increasing intake of carbohydrates
high-density lipoprotein (HDL)
high levels are protective against heart disease, but are not a target of therapy (practitioners are told not to focus on HDL)
vitamins
are organic substances needed in very small amounts to perform specific metabolic functions
minerals
contribute to the structure of bone, teeth, and nails; are a component of enzymes; and perform a wide variety of metabolic functions
anemia
iron deficiency
hyponatremia
when the blood sodium level reaches dangerously low levels
