Nutrition

Question 1

sports dietitian

Answer 1

a registered dietitian with specific education and experience in sports nutrition

Question 2

MyPlate

Answer 2

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

Question 3

macronutrient

Answer 3

carbs, fats, and proteins

Question 4

micronutrient

Answer 4

vitamins and minerals

Question 5

Dietary Reference Intakes

Answer 5

a complete set of nutrient intakes for use when evaluating and planning diets for healthy individuals

Question 6

Recommended Dietary Allowance (RDA)

Answer 6

the average daily nutrient requirement adequate for meeting the needs of most healthy people within each life stage and sex

Question 7

Adequate Intake (AI)

Answer 7

the average daily nutrient intake level recommended when a RDA cannot be established

Question 8

Tolerable Upper Intake Level (UL)

Answer 8

the maximum average daily nutrient level not associated with any adverse health effects. Intakes above the UL increase potential risks of adverse effects

Question 9

Estimated Average Requirement (EAR)

Answer 9

the average daily nutrient intake level considered sufficient to meet the needs of half of the healthy population within each life stage and sex

Question 10

Protein

Answer 10

the primary structural and functional component of every cell in the human body

Question 11

Amino Acids

Answer 11

the molecules that, when joined in groups of a few dozen to hundreds, form thousands of proteins occurring in nature

Question 12

Polypeptide

Answer 12

several amino acids that are joined together

Question 13

Protein Digestibility

Answer 13

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

Question 14

Protein digestibility correct amino acid score (PDCAAS)

Answer 14

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

Question 15

Acceptable Macronutrient Distribution Range (AMDR)

Answer 15

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

Question 16

muscle protein synthesis

Answer 16

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

Question 17

carbohydrate

Answer 17

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

Question 18

monosaccharides

Answer 18

glucose, fructose, and galactose are single-sugar molecules

Question 19

Disaccharides

Answer 19

sucrose, lactose and maltose are composed of two simple sugar units joined together

Question 20

Polysaccharides

Answer 20

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

Question 21

glycogen

Answer 21

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

Question 22

glycogenesis

Answer 22

the process of converting glucose to glycogen

Question 23

glycemic index (GI)

Answer 23

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

Question 24

glycemic load (GL)

Answer 24

takes the amount of carbohydrates, in grams, in a portion of food in account - a factor that also influences glycemic response

Question 25

fiber

Answer 25

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

Question 26

fat (lipid)

Answer 26

includes triglycerides, fatty acids - which can be saturated, monounsaturated, or polyunsaturated

Question 27

triglycerides

Answer 27

fats and oils as well as related fatty compounds, such as sterols and phospholipids

Question 28

saturated fatty acids

Answer 28

have no double bonds, and their carbon molecules are saturated with hydrogen

Question 29

monounsaturated fatty acids

Answer 29

contains one double bond making it chemically more reactive

Question 30

polyunsaturated fatty acids

Answer 30

two or more double bonds - two of these are essential, meaning the body cannot make them: omega-6 and omega-3

Question 31

cholesterol

Answer 31

a waxy, fat-like substance that is an important structural and functional component of all cell membranes

Question 32

low-density lipoproteins (LDL)

Answer 32

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.

Question 33

very low-density lipoproteins (VLDL)

Answer 33

are more atherogenic (artery clogging) than larger LDL particles. These levels increase with increasing intake of carbohydrates

Question 34

high-density lipoprotein (HDL)

Answer 34

high levels are protective against heart disease, but are not a target of therapy (practitioners are told not to focus on HDL)

Question 35

vitamins

Answer 35

are organic substances needed in very small amounts to perform specific metabolic functions

Question 36

minerals

Answer 36

contribute to the structure of bone, teeth, and nails; are a component of enzymes; and perform a wide variety of metabolic functions

Question 37

anemia

Answer 37

iron deficiency

Question 38

hyponatremia

Answer 38

when the blood sodium level reaches dangerously low levels