Nutrition Flashcards
Articulate the importance of diet for fitness and health
Performance - having the right amount of energy to perform at high intensity
What are the three macronutrients
Protein, carbs & fat
Examples of Protein
Meat, protein powder
Examples of Carbs
grains, rice, fruits
Examples of Fat
nuts, peanuts, oil
What happens when you eat fat?
neutral, can slow down the absorption of food
What happens once you eat protein?
The pancreas secretes glucagon, which mobilizes energy out of cells in muscle
What happens when you eat carbs?
The pancreas secretes insulin, it stores energy back in cells, controls the amount of sugar in blood.
Articulate the effects a highly refined and processed carbohydrate diet can have on health
Excessive consumption of high-glycemic carbohydrates (most processed carbs) is the primary culprit in nutritionally caused health problems; obesity, coronary heart disease, cancers and diabetes.
Define Hyperinsulinemia
Chronically elevated levels of insulin
What are the dangers of chronically elevated insulin levels?
Hyperinsulimemia - a snowball effect. the body has to create more insulin to bring down the level of sugar until the body can’t keep up.
What is the recommended diet for avoiding sickness?
Eat a diet of meat and vegetables, nuts and seeds, some fruit, little starch and no sugar
What is CrossFits recommendation for optimizing performance?
Weigh & measure your food - the zone diet
Identify similarities in common nutrition strategies used within the CrossFit community
stick with real foods (outside of the grocery store)
Understand the utility for using the Zone diet as a starting point for quantifying macronutrient intake
block prescription
What are the benefits of eating high-quality foods?
gives a great source of micro and macronutrients in terms of composition, variety and density where supplementation is not required.
What are the benefits of weighing and measuring foods?
optimizing performance
What is the primary benefit of fish oil supplementation?
improves the ratio of omega-6 to omega-3 fatty acids and reduces the inflammatory responses in the body
Identify an optimal starting point for one’s self or their athletes
eating well
Understand the benefits of carbohydrate restriction
lower insulin response
What is insulin?
a hormone that decreases blood sugar and is stored in the pancreas
What is glucagon?
a hormone that is released from the pancreas into the blood stream that INCREASES BLOOD SUGAR
