Nutrition

Question 1

How much pf potential energy in food is converted into energy?

Answer 1

40% - the other 60% is lost to heat

Question 2

What % of calories should come from For physically active adults:

Answer 2

65% of calories should come from carbohydrates,
15-20% from lean protein, and
15-20% from fat

Question 3

Carbohydrates are:

Answer 3

body’s main energy source and are required to burn fat

Question 4

Protein is required to:

Answer 4

build and repair body tissues; alternative source of energy

Question 5

Fats needed for:

Answer 5

proper absorption of many vitamins, minerals, and supplements; long term energy storage

Question 6

RMR is:

Answer 6

Resting Metabolic Rate (RMR)- amount of calories needed to sustain a body at rest

Bodyweight x 10 = RMR

Question 7

How many calories will be spent for different activity levels?

Answer 7

For easy activities, a person will expend 3-5 calories per minute.
Moderate activity, 6-10 cal/min.
Strenuous activity, 11-15 cal/min

Question 8

Estimate time spent in activity outside of exercise:

Answer 8

or sedentary person, add 20-40% of the RMR

for active person, + 40-60% RMR

for very active person, + 60-80% RMR

Question 9

Upper and lower range of calories:

Answer 9

Lower: LBM x 16
Upper: LBM x 16 + 500

Question 10

Ideal diet for active adult consists of:

Answer 10

low fat, high carb

Question 11

Carbs before workout:

Answer 11

Less than an hour long workout, bread/pasta

Longer than an hour workout, lower glycemic index foods such as bananas and oatmeal

Question 12

every hour of endurance requires:

Answer 12

approximately 100-300 carb calories

Question 13

after workout, 1st major food intake should be:

Answer 13

no less than 15 min after and no more than 2 hours after

consist of ~300 calories of carb rich foods and protein

Question 14

6 essential classes of nutrients:

Answer 14

carbs, protein, fats, vitamins minerals, water

Question 15

vitamins work as:

Answer 15

coenzymes to aid the enzymatic process occurring in the body

Question 16

minerals function as:

Answer 16

cofactors for many biological processes

Question 17

Carbohydrates are:

Answer 17

—chains of sugars held together by chemical bonds
-sugars also known as saccharides
-5 monosaccharides (single sugars), 3 best known: glucose, fructose, galactose (milk sugar)
-Disaccharides –simple sugars made of 2 monosaccharides
-Carbs fastest to metabolize

Question 18

Role of Fats in the Body

Answer 18

• Most concentrated energy source in body and provides 9calories/gram
• Fats transport vitamins in body
• Fat-soluble (able to dissolve) vitamins (A,D,E,K) act as antioxidants
• Fats needed to manufacture hormones which regulate body systems—affects energy level and muscle tissue
• Fats speed up nerve fiber messages
• Act as physical buffer for organs and also create a barrier around organs to protect them from disease

Question 19

Triglycerides:

Answer 19

-The “normal” fats we eat are composed of 3 fatty acid chains bonded together with glycerol
-Excess of these molecules can cause fatty build up around the body

Question 20

Unsaturated Fats:

Answer 20

• Have hydrogen atoms missing from carbon/hydrogen chains, forcing the carbons to make a double bond
• Are liquid at room temperature
• One double bond = mono-unsaturated fats (olive oil, canola oil)
• Double carbon bonds = poly-saturated
• Mono-unsaturated fats should make up large portion of fats consumed

Question 21

Trans Fats:

Answer 21

A group of unsaturated fats that are normally liquid at room temperature but have been “hydrogenated” in order to make them solid

Ex: turning vegetable oil into margarine

Trans fats are difficult for body to metabolize and are associated with health problems like high cholesterol and heart disease

Less of these will decrease LDL levels

Question 22

Saturated Fats

Answer 22

These fats have every bond filled with a hydrogen atom and are therefore saturated

Solid at room temperature

Linked with increase cholesterol level and heart disease

Not as bad as trans fats though (so butter > margarine) because they are a little easier to process by body

Question 23

Cholesterol:

Answer 23

Amount of cholesterol and fat in people’s diets is directly related to amount of cholesterol circulating in their blood

Eating foods high in saturated fats and trans fats increases amount of bad cholesterol (LDL)

Foods that raise good cholesterol (HDL) include omega-3 fatty acids, high-fiber foods like oat bran and lentils, and oils like olive oil and canola oil

Question 24

Metabolic Syndrome:

Answer 24

a group of symptoms that includes obesity, insulin resistance, and cardiovascular problems

overeating and eating a diet high in saturated and trans fats can contribute to this syndrome

balancing fats with carbs and protein, as well as plenty of fiber will help

Question 25

proteins are:

Answer 25

large molecules made up of individual amino acids linked together by a peptide bond proteins have many functions including: building and repairing tissue, synthesizing hormones and other enzymes and functioning as an energy source for the body in the event of insufficient carbohydrate levels

Question 26

PER-

Answer 26

protein efficiency ratio; examines the ability of the amino acids to be incorporated into tissues by measuring muscle growth

Question 27

Factors That Affect Protein Requirements:

Answer 27

The primary uses for amino acids in the body are the anabolic processes such as building mass Protein requirements increase as total energy or calorie intake decreases overall Athletes, pregnant women and children have higher protein requirement

Question 28

Electrolytes do:

Answer 28

Electrolytes carry electrical impulses, such as muscle contractions and nerve impulses to other cells This function is most important to the heart, nerves, and muscles

Question 29

What is in charge of electrolytes?

Answer 29

kidneys

Question 30

euhydrated state:

Answer 30

the normal state of body water

Question 31

Replenish glycogen stores by:

Answer 31

ingesting a 4-1 ratio of carbohydrates to protein within 2 hours of training

Question 32

Creatine:

Answer 32

-A nitrogenous amine and natural dietary constituent of animal foods - Creatine absorption is highest after carbohydrate intake - Non-essential nutrient since it is adequately synthesized by the body -Creatine increases the amount of water each muscle cell can hold- thus increases the size of the muscle and power outputs - Benefits of creatine may be due to person’s ability to increase strength from harder training and maintain strength and power for repeated short-duration movements

Question 33

Glutamine:

Answer 33

Glutamine is the most common amino acid in muscle (10%) and plasma Provides nitrogen and carbon molecules for synthesis of macromolecules energy production Neutralizes cortisol which induces catabolism and accompanies strenuous activity Very important during stress!

Question 34

Arginine:

Answer 34

- A conditionally essential amino acid and is popular due to its postulated stimulatory effects on human growth hormone (HGH) production - This growth hormone produces anabolic effects, including the stimulation of protein and nucleic acid synthesis in the skeletal muscle—leads to decrease in body fat and increase in muscle mass - Also involved in creatine synthesis, release of insulin, and removal of ammonia - Besides oral supplements, athletes also inject large amounts

Question 35

Branched-Chain Amino Acids (BCAA)

Answer 35

- Include leucine, isoleucine, and valine - May improve endurance exercise performance - Are important sources of nitrogen for alanine, which is converted to glucose as fuel - BCAAs can also help prevent fatigue by competing with tryptophan for entry into brain

Question 36

(CLA)

Answer 36

Conjugated Linoleic Acid Collective name given to a group of linoleic acids, the parent compound of the omega-6 group of unsaturated fatty acids - CLA is an essential fatty acid must be provided by food - Mostly found in corn, sunflower, peanut and soy oils - Dairy products and beef - Primarily marketed as a weight-loss and muscle-building supplement but no evidence to support this - Recommended dosage: 3-6 grams/day

Question 37

(MCT Oil)

Answer 37

Medium Chain Triglycerides Class of lipids made from saturated fatty acids 6-12 carbons in length - Synthetically derived dairy fats processed from coconut oil - Less viscous than regular fat, can be digested and metabolized quicker - Directly used for energy through oxidation by liver - Metabolized more like a carbohydrate but are more dense - Supplements with MCT oil are used as muscle builders and as an energy source - Can help conserve muscle stores of carbohydrates - Increase calories - Other benefits: improvement in muscular development and increase in loss of body fat - Large amounts may associated with gastrointestinal disturbances like cramping

Question 38

When there is an insufficient supply of carbohydrates available for energy, the body will instead use ______ as its primary source of energy.

Answer 38

Amino Acids

Question 39

Metabolic Syndrome includes:

Answer 39

This is a group of symptoms that includes obesity, insulin resistance and cardiovascular problems

Question 40

The current preferred method to determine protein quality is referred to as:

Answer 40

the protein digestibility corrected amino acid score, or PDCAAS. This method determines the content of amino acids of certain proteins based on the actual amino acid needs of children between the ages of two and five (an age group that is considered to be the most nutritionally-demanding)