nutrition Flashcards
1
Q
calorie
A
measured in kcals; heat energy required to raise the temp of 1 gram of water by 1 degree Celsius; used to quantify the energy conveyed through food
2
Q
coefficients of digestibility
A
proportion of food digested compared to what is actually absorbed and used by the body
3
Q
thermic effect of food
A
energy expenditure above resting measures due to the cost of processing and storing food as fuel
4
Q
energy-yielding nutrients
A
macronutrients which provide the body w/ caloric energy; carbs, protein, fats
5
Q
non-energy-yielding nutrients
A
micronutrients that regulate bodily homeostasis; minerals, vitamins, and water
6
Q
What is the Atwater Energy Value for carbohydrates?
A
4 kcal per gram
7
Q
What is the Atwater Energy Value for fat?
A
9 kcal per gram
8
Q
What is the Atwater Energy Value for protein?
A
4 kcal per gram
9
Q
What is the Atwater Energy Value for alcohol?
A
7 kcal per gram
10
Q
Estimated Average Requirement (EAR)
A
intake level estimated to meet the requirement of half the healthy individuals in a particular group; is used to develop a recommended daily allowance
11
Q
Recommended Daily Allowance (RDA)
A
intake level sufficient to meet the requirement of 97-98% of healthy individuals in a particular group
12
Q
Adequate Intake (AI)
A
recommended average daily intake level within a group of people
13
Q
Tolerable Upper Intake Level (UL)
A
the highest intake level for a nutrient that is likely to pose no risk of adverse health effects to nearly all individuals in the general population
14
Q
Dietary Reference Intake (DRI) Values
A
values reflect research on nutrient intake levels that prevent deficiency or disease as well as levels that may be too high and cause toxicity
15
Q
monosaccharides
A
simplest form of carbohydrates (CHOs) that include the simple sugars glucose, fructose, and galactose
16
Q
disaccharides
A
simple CHO that is formed when two monosaccharides bond
17
Q
examples of disaccharides?
A
sucrose, lactose, maltose
18
Q
polysaccharides
A
complex CHOs composed of long chains of monosaccharides; one of the healthiest forms of CHOs in the diet
19
Q
examples of polysaccharides?
A
cellulose, glycogen
20
Q
starch
A
storage form of CHOs in plant-based food consisting of chains of sugars which can be easily digested and used for energy
21
Q
fiber
A
a non-starch polysaccharide that is vital to digestive health, disease prevention, and weight management
22
Q
What is the recommended daily intake of fiber?
A
<2 kcals/g; RDA = 20-35 g per day
23
Q
soluble fiber
A
a type of fiber that attracts water and turns to gel during digestion, slowing the release of energy and making it useful for blood glucose regulation
24
Q
Where can you get your soluble fibers?
A
oats, barley, nuts, seeds, beans, and some fruits
25
insoluble fiber
a type of fiber that adds bulk to stool and helps food pass more quickly through the intestines for improved digestive health and removal of carcinogens
26
Where can you get your insoluble fibers?
wheat bran, vegetables, seeds, and various whole grains
27
carcinogenic
a substance that has the potential to promote cancer within the body
28
What are the benefits to having fiber in your diet?
adds bulk (satiety), has lower glycemic index, allows for increased intestinal mobilization, increased thermic effect of food, decreased circulation of cholesterol + triglycerides
29
What is the RECOMMENDED daily intake for sugar?
<10% of total kcals
30
What is the estimated YEARLY consumption of sugar in the U.S.?
>100 POUNDS of sugar annually
31
High sugar intake is associated with what conditions?
metabolic disruption, obesity, systemic inflammation, diabetes, cortisol, hyperlipidemia, and arthritis
32
glycemic index
blood glucose-raising potential of food that is measured w/ 100 as the reference point for glucose
33
glycemic response
the impact of food or meal on blood glucose
34
glycemic load
glucose-raising potential + total CHO content
35
glycemic load formula?
GL = (GI x g of CHO) / 100
36
hunger
a biological need to eat in response to declining blood sugar
37
appetite
a psychologically-driven desire to eat; can be expedited by planning meals too far apart and other visual or environmental cues
38
protein-sparing mechanism
term that describes the processes that occur within the body to avoid protein conversion into energy as this is detrimental to metabolism and health
39
What factors can impact CHO sufficiency?
poor food selections, high-protein diets, reduced caloric intake, starvation, fasting, intentionally restricting CHOs
40
ergogenic aid
any substance, mechanical aid, or training method that improves sport performance; aka pharmacologic aids
41
For a product to be sold as a dietary supplement, what must it contain?
one or more of the following: a vitamin, a mineral, a herb/botanical, an amino acid, a dietary substance for use by humans to supplement diet by increasing dietary intake, a concentrate/metabolite/constituent/extract
42
What distinguishes a drug from a dietary supplement?
how they are linked to the FDA in regards to approval for safety, effectiveness
43
What are anabolic steroids?
synthetic derivates of testosterone
44
What results from elevated levels of testosterone?
stimulation of protein synthesis, which thus results in improving muscle size, body mass, strength, and, in some cases, increased efficiency of the nervous system
45
insulin
a hormone that facilitates in the uptake of glucose and amino acids into the cells
46
When injected, what are some of the adverse effects of insulin?
possible development of insulin-dependent diabetes in a formerly healthy athlete; coma or immediate death
47
human growth hormone
a hormone that stimulates bone + skeletal muscle growth, helps maintain blood glucose levels, and stimulates release of fatty acids from fat cells
48
erythropoietin
aka EPO; a hormone that, upon, injection, is associated with elevated hematocrit and hemoglobin
49
beta-adrenergic agonists
hormones that can increase lean mass and decrease stored fat
50
beta-blockers
hormones that can reduce anxiety and tremors during athletic/sport performance
51
What is the difference in lipids vs. triglycerides?
lipids = fats
triglycerides = fatty acids used for energy
52
simple lipids
basic fatty acids, including oils + triglycerides
53
compound lipids
lipids combined with other substances, like lipoproteins
54
derived lipids
substances derived from simple or compound lipids following hydrolysis, like cholesterol
55
What vitamins are fat-soluble?
Vitamins A, D, E, and K
56
What are vital fats?
the fats that coat and go around our organs to protect, pad them
57
What happens if fat-soluble vitamins are not stored properly?
these vitamins are not used by the body
58
What does our body do with excess calories?
it stores that into adipose/fat tissue for energy
59
functions of lipids/fats
hormone + cholesterol transport; vitamin + energy storage; nerve + cell membrane integrity; temp. regulation; organ protection/padding; communication of energy needs; significant energy provision
60
What are the four types of DIETARY fats?
monosaturated fat, polyunsaturated fat, and saturated fat, trans fat
61
monounsaturated fat
healthy fats that do no increase the risk for heart disease
62
Examples of monounsaturated fat?
avocados; canola oil; olive oil; peanut oil + other nuts
63
polyunsaturated fat
healthy fats that provide important physiological benefits; includes omega-3 and omega-6 fatty acids
64
examples of polyunsaturated fat?
safflower oil, corn oil, sunflower oil, cottonseed oil, soybeans, fish
65
saturated fat
fat which does serve important physiological roles, but when consumed in excess can increase the risk for heart disease
66
dietary goal when it comes to saturated fats?
should be <10% of total calories
67
trans fat
unhealthy manufactured fats used to improve the flavor or consistency of natural fats in a product; known to significantly increase the risk for heart disease
68
dietary goal when it comes to trans fat?
<1% of total calories
69
What are the profound effects of consuming trans fat?
increasing LDL cholesterol; increasing serum triglycerides; reducing HDL cholesterol; increasing the risk for heart disease
70
dietary cholesterol
not essential to consume b/c body produces ~70% of cholesterol needs; can get it from eggs, red meat, and shellfish
71
function of cholesterol?
forms membranes, hormones, bile, and Vitamin D
72
Recommended dietary intake of fat?
recommended to keep total fat intake to less than or equal to 30% of total calories
73
Recommended dietary intake of monounsaturated fat?
>50% of total FAT intake
74
recommended dietary intake of polyunsaturated fat?
up to 30% of total FAT intake
75
dyslipidemia
abnormally high cholesterol or lipid in the blood
76
protein
macronutrient that serves thousands of bodily processes and comprised of amino acids
77
non-essential amino acids
amino acids that are produced in the body; alanine, asparagine, aspartate, glutamate, and serine
78
essential amino acids
9 amino acids that cannot be produced within the body and must be consumed in the diet; histidine, isoleucine, leucine, lysine, methionine, phenylalanine, threonine, tryptophan, and valine
79
complete protein
protein that contains adequate quantities of all 9 essential amino acids
80
examples of complete proteins?
meat, chicken, eggs, fish, milk, soy, quinoa
81
incomplete protein
a protein that lacks one or more of the essential amino acids and can be combined to get all essential AA's
82
examples of incomplete proteins?
beans, seeds, nuts, many vegetable and grain sources
83
relationship b/w protein and energy?
protein can optimize post-training recovery, but can't replace carbs/fat role in efficiently providing energy needs for the body
84
RDA for protein?
10-15% of total kcals
85
protein for lean mass gains?
add 30-50 grams, or about 200 kcals, to RDA, spaced out every 3-4 hours
86
whey
type of protein that breaks down and enters the bloodstream quickly, so best to consume after exercising
87
Who uses anabolic steroids?
athletes from high school to Olympic level; most users are looking to improve appearance, not involved in sports
88
What is the relationship b/w anabolic steroids + muscle mass and strength?
w/ steroid use, increases in muscle protein synthesis = likely responsible for increases in lean body mass
89
prohormones
precursors to actual testosterone; not recommended
90
What are the psychological effects of using anabolic steroids?
changes in aggression, arousal, and irritability
91
efficacy of HCG?
little research w/ athletes on HCG; in healthy elderly persons and children + adults w/ deficiencies, shows improvement in lean body tissue w/ decreases in body fat
92
What health risks are associated w/ injections of EPO?
increased risk of blood clotting, elevated SBP, compromised thermoregulatory system, dehydration during aerobic endurance events
93
essential amino acids as a dietary supplement?
can augment muscle protein synthesis in healthy human subjects
94
What is important to know about the branched-chain amino acid leucine?
it is a key regulator in stimulation muscle protein synthesis b/c it directly activates Akt/mTOR pathway in skeletal muscle, which is key in skeletal muscle protein synthesis
95
What are the claims that are often attributed to using arginine as a supplement?
1. elevation in nitric oxide levels
2. increase in muscle blood flow
3. improvement in exercise performance
96
beta-hydroxy-beta-methylbutyrate (HMB)
a dietary supplement that is most effective when an adequate training stimulus is provided
97
Training stimulus requirements for untrained + HMB?
HMB - does not likely require high-volume training
98
Training stimulus requirements for trained individuals + HMB supplementation?
likely requiring a high-intensity, high-volume resistance training program for HMB supp. benefits to be realized
99
What are 3 types of nutritional muscle buffers?
1. beta-alanine
2. sodium bicarbonate
3. sodium citrate
100
L-carnitine
no clear efficacy shown when used as an ergogenic aid for increasing lipid oxidation, but may enhance recovery from exercise
101
Why is creatine so important as a supplement to exercise?
the ability to rapidly rephosphorylate ADP is dependent on enzyme creatine kinase + availability of creatine phosphate w/in muscle
102
Effect of creatine supplementation?
increases creatine content of muscles by around 20% BUT saturation limits exist
103
Key point w/ creatine supplementation?
it has been shown to increase maximal strength, power, and lean body mass in BOTH trained and untrained. it is also safe + relatively inexpensive
104
Body mass changes + creatine supplementation?
prolonged supplementation is generally associated w/ increased body weight, especially increases in fat-free mass
105
What are some adverse effects to know w/ creatine supplementation?
no SIGNIFICANT side effects; only concerns are involved w/ gastrointestinal disturbances + strain on kidneys
106
efficacy of caffeine as a dietary supplement?
increases time to exhaustion; effects on sprint/power performance unclear
107
What are the adverse effects related to caffeine?
anxiety, GI disturbances, restlessness, insomnia, tremors, heart arrhythmias, increased risk for heat illness, addiction
108
efficacy of preworkout energy drinks?
effective for increasing resistance training volume performance; not responsive for other types of anaerobic exercise
109
adverse effects for pre-workout energy drinks?
same potential adverse effects since caffeine is present in these drinks
110
efficacy of ephedrine as a dietary supplement?
effective ONLY in combination w/ caffeine; improves aerobic endurance performance
111
adverse effects for ephedrine?
many adverse effects, including death, which is why it is banned by most athletic governing bodies, including the IOC
112
citrus aurantium
believed to contribute to appetite suppression, increased metabolic rate, and lipolysis; significant improvements in time to fatigue when combined w/ caffeine or other herbal products
